DIGITAL SAMPLER EDITION

Look for this complete limited-edition recipe collection in the magazine section of retailers nationwide while supplies last!

Taking action is important because the longer you live with diabetes, the higher your risk for heart disease and stroke. Even if your blood sugar is well managed, having diabetes increases your risk for heart attack, heart failure, and stroke. But there is hope, and small lifestyle changes can help you on your path. Getting regular exercise and following a heart-healthy diet are two steps to get you started. This cookbook is a valuable resource because each recipe has the stamp of approval from both the American Heart Association and the American Diabetes Association.

By building the Know Diabetes by Heart initiative, we’re here to help you along the way.

Learn more at

The American Heart Association and the American Diabetes Association, along with industry leaders, have proudly launched the groundbreaking collaborative initiative Know Diabetes by Heart™ to reduce cardiovascular deaths, heart failure, heart attacks, and strokes in people living with type 2 diabetes. Know Diabetes by Heart is targeted to more than 30 million Americans who have diagnosed and undiagnosed diabetes, a condition that causes blood glucose, or blood sugar, to rise above normal.

With support from founding sponsors, the Boehringer Ingelheim and Eli Lilly and Company Diabetes Alliance and Novo Nordisk, and national sponsors, Sanofi and AstraZeneca, the Know Diabetes by Heart initiative seeks to combat the national public health impact of type 2 diabetes and cardiovascular disease by:

• Empowering people living with type 2 diabetes by giving them practical tools and emotional support in making progress toward their health goals

• Encouraging people living with type 2 diabetes to talk with their doctor about ways to reduce their risk for cardiovascular death, heart attack, stroke, and heart failure

• Supporting health care providers who treat patients living with type 2 diabetes by providing educational tools and resources to help reduce their patients’ risks

• Supporting quality improvement measures for clinics and hospitals caring for patients living with type 2 diabetes

.org.

DIGITAL SAMPLER EDITION

Diabetes is a condition that affects the way the body processes blood glucose (or blood sugar). High blood glucose levels (also known as hyperglycemia) can damage your body in different ways and make

you more likely to develop heart disease or have a stroke. The good news is that you can help manage both—your cardiovascular risk and your diabetes—by eating smart and making healthy lifestyle choices.

Diets are often limiting and hard to follow for long periods of time, and, despite their claims, many are not based on sound science. Rather than going on a diet, it’s better to adopt a healthy eating pattern—foods you eat regularly over time—that fits your lifestyle and personal preferences.

If you need to change the way you eat, don’t expect it to happen overnight. Adopting a healthier eating pattern happens gradually. It’s best to set one goal at a time to build new habits that will last a lifetime. When choosing an eating pattern, ask your health care team for guidance. They’ll help you create a plan that you can incorporate into your lifestyle and follow long term. Remember to consider foods that you like and dislike, your schedule, your budget, and what foods you have easy access to. Then, find small, actionable steps you can take to reinforce better eating habits.

A healthy eating plan includes fruits and vegetables, whole grains, beans and legumes, lean and extra-lean protein, healthy fats, and low-fat/fat-free dairy products. Following such a plan can help manage blood glucose levels and help you prevent or manage other complications of diabetes, including heart disease.

choose a healthy eating pattern

eat smartIf you have diabetes or prediabetes, you’re probably wondering what, when, and how much you should eat. It may surprise you that there is no “one-size-fits-all” approach. There isn’t a “diabetes diet” or perfect amount of nutrients (protein, fat, or even carbohydrates) that’s right for every person with diabetes.

Your eating plan—what, when, and how much you eat—should be personalized to meet your needs and your health goals. With the help of your health care team, you can create an eating plan that’s designed to fit your lifestyle, eating preferences, and budget. A Registered Dietitian Nutritionist (RDN or RD) or Certified Diabetes Educator (CDE) can help you manage your diabetes or prediabetes and suggest diet and lifestyle changes that will work best for you. Ask your primary health care provider if you need a referral.

choose a healthy lifestyleNot only is it important to eat smart, you should also maintain a healthy lifestyle to best manage your diabetes and heart health.

• Move more, sit less. Get in at least 150 minutes per week of moderate-intensity aerobic activity, such as walking, or 75 minutes per week of vigorous aerobic activity, such as jogging or biking, (or a combination of both), preferably spread throughout the week. Some physical activity is better than none.

• Maintain a healthy weight. Talk to your health care provider about what a healthy weight is for you. You can work together to create an individualized eating plan and ways to add more movement to your daily routine.

• Live tobacco and vape free. Don’t smoke, vape, or use tobacco or nicotine products. Avoid secondhand smoke or vapor.

• Drink alcohol in moderation—or not at all. If you drink, do so in moderation, which means no more than one drink per day for a woman and two drinks per day for a man. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits. If you don’t drink, don’t start.

• Be well. Along with eating smart and being active, staying healthy also includes getting enough sleep, practicing mindfulness, managing stress, keeping mind and body fit, and connecting socially.

• Schedule regular medical checkups. Make an appointment with your health care provider to discuss your personal risk for heart disease and stroke.

1. Check in with your doctor regularly.

2. Continue healthy eating habits.

3. Keep moving.

4. Practice self-care.

5. Quit smoking.

6. Monitor your blood glucose, blood pressure, cholesterol, and weight.

7. Take your medication(s) as prescribed.

ABOUT THE recipesTo help you plan meals and determine how a certain recipe fits into your overall eating pattern, we have provided nutrition information for each recipe in this book. The following guidelines give important details about how the recipes were reviewed. We have made every effort to provide accurate information. Because there are many variables involved in analyzing recipes, the serving sizes and nutritional values given should be considered approximate.

• Each analysis is for a single serving.

• Garnishes or optional ingredients are not included.

• When more than one ingredient option is listed, the first one is analyzed. When a range of ingredients is given, the average is analyzed.

• Fat values are rounded to the nearest half gram. Because of the rounding, values for saturated, trans, monounsaturated, and polyunsaturated fats may not add up to the amount shown for total fat value.

• We specify canola, corn, and olive oils in most of these recipes. You can also use other heart-healthy unsaturated oils, such as safflower and sunflower.

• Meats are analyzed as lean, with all visible fat discarded.

• If meat, poultry, or seafood is marinated and the marinade is discarded, we calculate only the amount of marinade absorbed.

• We use the abbreviations “g” for gram and “mg” for milligram.

snacks + appetizers

spinach +

artichoke dip

spinach + artichoke dipThis creamy dip gets a surprising bit of bite from a small amount of horseradish. And it’s loaded with tasty morsels of artichoke hearts, spinach, roasted red bell peppers, and green onions, making it a breeze to sneak some extra vegetables into your diet. Serve it with whole-grain pita chips or raw vegetables for dipping, or spread it on triangles of whole-grain toast.

Serves: 26Serving size: 2 TbspPrep time: 15 minutesChill time: 30 minutes

12 oz frozen artichoke hearts, thawed and chopped

1 1/2 cups fat-free plain Greek yogurt 10 oz frozen chopped spinach, thawed

and squeezed dry 1/2 cup shredded or grated

Parmesan cheese 1/2 cup chopped roasted red bell

peppers, drained if bottled 2 medium green onions, thinly sliced 1 Tbsp dried minced onion or 1 tsp

onion powder 1 tsp bottled white horseradish,

drained (optional) 1/2 tsp garlic powder 1/8 tsp salt 1/8 tsp red hot-pepper sauce

1. In a medium bowl, stir together all the ingredients. Cover and refrigerate for at least 30 minutes, or until the minced onion has softened.

Choices/Exchanges: 1 Vegetable

Per Serving

Calories 30 Calories from Fat 5

Total Fat 0.5 g Saturated Fat 0.5 g

Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 0 gCholesterol 0 gSodium 100 mgPotassium 102 mgTotal Carbohydrate 3 g Dietary Fiber 1 g Sugars 1 g Added Sugars 0 gProtein 3 gPhosphorus 45 mg

soups + salads

tomato basil

bisque

tomato basil bisqueFresh basil flavors every spoonful of this smooth soup that can be served warm or chilled. The leeks offer a more subtle taste than onions, but either will work. Try this bisque with a low-fat grilled cheese sandwich on whole-grain bread for a light lunch.

Serves: 8Serving size: ¾ cupPrep time: 20 minutesCooking time: 25 minutes

1 cup fat-free, low-sodium chicken or vegetable broth, divided use

2 medium leeks (white part only), thinly sliced, or 1/2 cup sliced onion

1 small rib of celery, diced 2 medium garlic cloves, minced 1/4 tsp salt 1/4 tsp pepper 2 lb tomatoes 1/4 cup loosely packed fresh basil 1/2 cup fat-free half-and-half

1. In a large saucepan, stir together ½ cup broth, the leeks, celery, garlic, salt, and pepper. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes, or until the vegetables are tender. Remove from the heat. Let cool for 5 minutes.2. In a food processor or blender (vent the blender lid), process the leek mixture for about 1 minute, or until smooth. Return the leek mixture to the pan. Keep warm over low heat (uncovered).3. Fill a small saucepan half-full with cold water. Bring to a boil over high heat. Reduce the heat to medium high. Cut a small X on the bottom of each tomato so the skin will loosen more easily. Put 2 tomatoes in the saucepan. Simmer for 10 seconds, or until the peel starts to loosen from the flesh. Transfer to a cutting board. Repeat with the remaining tomatoes.

Let the tomatoes cool for a few minutes. Remove the peel. Cut the tomatoes into four wedges each.4. In a food processor or blender, process the tomatoes and the remaining ½ cup broth in batches until smooth, about 1 minute per batch. Before processing the last batch, add the basil.5. Stir the tomato mixture into the leek mixture. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer, partially covered, for 8–10 minutes, stirring occasionally.6. Stir in the half-and-half. Cook over low heat for 1–2 minutes, or until the soup is heated through, stirring occasionally. Serve warm or refrigerate in an airtight container until chilled.

Choices/Exchanges: 2 Vegetable

Per Serving

Calories 50 Calories from Fat 10

Total Fat 1 g Saturated Fat 0.5 g

Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 0 gCholesterol 0 gSodium 90 mgPotassium 415 mgTotal Carbohydrate 10 g Dietary Fiber 2 g Sugars 5 g Added Sugars 0 gProtein 3 gPhosphorus 75 mg

poultryentrées

creole drums

poultryentrées

creole drumsFlavorful chicken legs are smothered in a Louisiana-style mixture of tomatoes, okra, onion, and bell pepper, and spiced up with hot-pepper sauce. Serve them in shallow soup bowls so you can easily spoon up all the great-tasting sauce or serve them on a bed of fluffy brown rice.

Serves: 4Serving size: 2 drumsticks and 1 cup vegetable mixturePrep time: 10 minutesCooking time: 50 minutes

Cooking spray 8 skinless chicken drumsticks

with bone, all visible fat discarded (about 2 lb)

1 large onion, chopped 1 medium green bell pepper,

chopped 1 (14.5-oz) can no-salt-added

diced tomatoes, undrained 10 oz fresh or frozen cut okra,

cut into 1/2-inch slices if fresh 1 tsp Worcestershire sauce

(lowest sodium available) 1/2 tsp dried thyme, crumbled 1/4 tsp red hot-pepper sauce 1/8 tsp salt

1. Lightly spray a Dutch oven with cooking spray. Heat over medium-high heat. Cook the chicken for about 4 minutes, or until browned on all sides, turning frequently (the chicken won’t be done at this point). Transfer to a plate.2. In the same pot, cook the onion and bell pepper for 3 minutes, or until the edges are beginning to lightly brown, stirring frequently and scraping to dislodge any browned bits.

3. Gently stir in the chicken with any accumulated juices. Stir in the remaining ingredients except the salt. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 40 minutes, or until the chicken is no longer pink in the center and the okra is very tender. Remove from the heat.4. Transfer the chicken to soup bowls. Stir the salt into the tomato mixture. Pour over the chicken.

Choices/Exchanges: 3 Vegetable, 4 Lean Protein

Per Serving

Calories 250 Calories from Fat 50

Total Fat 6 g Saturated Fat 1.5 g

Trans Fat 0 g Polyunsaturated Fat 1.5 g Monounsaturated Fat 2 gCholesterol 95 gSodium 230 mgPotassium 760 mgTotal Carbohydrate 15 g Dietary Fiber 4 g Sugars 8 g Added Sugars 0 gProtein 33 gPhosphorus 265 mg

beef + porkentrées

cook’s tip:Cutting the onion

through the core keeps the wedges attached by the root, making it easier to

thread them onto the skewers.

spicy beef + onion kebabs These wonderfully zesty kebabs are perfect for the grilling season.

Serves: 4Serving size: 1 kebabPrep time: 15 minutesMarinating time: 30 minutes–2 hoursCooking time: 10 minutes

1/4 cup beer (light or nonalcoholic) 1/4 cup no-salt-added ketchup 3 medium garlic cloves, minced 1 tsp dry mustard 1 tsp red hot-pepper sauce 1/2 tsp salt 1 lb boneless top sirloin steak,

about 1 1/4 inches thick, all visible fat discarded, cut into 16 cubes

Cooking spray 1 large onion, cut through the

core into 16 wedges, each about 1/3 inch thick

1. In a large shallow glass dish, whisk together the beer, ketchup, garlic, mustard, hot-pepper sauce, and salt. Add the beef, turning to coat. Cover and refrigerate for 30 minutes to 2 hours, turning occasionally.2. When the beef is marinated, lightly spray the grill rack with cooking spray. Preheat the grill on medium high.3. Drain the beef, pouring the marinade into a small saucepan. Bring the marinade to a boil over high heat. Boil for at least

5 minutes. (This destroys harmful bacteria.)4. Alternating, thread 4 beef cubes and 4 onion wedges onto each of four metal skewers.5. Place the kebabs on the grill. Brush with half the marinade.6. Grill, covered, for 5 minutes. Turn over the kebabs. Using a clean basting brush, brush with the remaining marinade. Grill, covered, for 5–8 minutes for medium rare, or until the beef is the desired doneness.

Choices/Exchanges: 2 Vegetable, 3 Lean Protein, ½ Fat

beef + porkentrées

spicy beef +onion kebabs

Per Serving

Calories 210 Calories from Fat 50

Total Fat 6 g Saturated Fat 2.5 g

Trans Fat 0 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 3 gCholesterol 60 gSodium 310 mgPotassium 540 mgTotal Carbohydrate 11 g Dietary Fiber 1 g Sugars 8 g Added Sugars 2 gProtein 26 gPhosphorus 255 mg

seafood entrées

salmon

with mango +peach salsa

seafood entrées

salmon with mango + peach salsa Packed with the natural sweetness of mango and peaches, the salsa in this dish gets its kick from jalapeño and cumin. It’s the perfect foil for the richness of salmon.

Serves: 4Serving size: 3 oz fish and 2 Tbsp salsaPrep time: 15 minutesCooking time: 8 minutes

Cooking spray ……………Salsa: 1 cup chopped peeled peaches or 1 (8-oz) can

peaches packed in water, drained and chopped 1 medium mango, chopped 1/4 cup chopped fresh cilantro 3 Tbsp chopped red onion 1 small fresh jalapeño, seeds and ribs

discarded, chopped 1 tsp grated lime zest 2 Tbsp fresh lime juice 1/4 tsp ground cumin

Fish: 1/4 tsp salt 1/4 tsp pepper (white preferred) 4 salmon fillets with skin (about 5 oz each),

rinsed and patted dry

1. Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. Or lightly spray a grill pan with cooking spray and heat over medium-high heat.2. In a medium bowl, stir together the salsa ingredients. Set aside.3. Sprinkle the salt and pepper over the fish. Using your fingertips, gently press the seasonings so they adhere to the fish.4. Grill the fish with the skin side up for 4 minutes, or until browned. Using a spatula, turn over the fish. Grill for 3–4 minutes, or until the desired doneness.5. Transfer the fish with the skin side down to plates. Spoon the salsa on top of or alongside the fish.

Choices/Exchanges: 1 Fruit, 4 Lean Protein

Per Serving

Calories 260 Calories from Fat 80

Total Fat 9 g Saturated Fat 2 g

Trans Fat 0 g Polyunsaturated Fat 3 g Monounsaturated Fat 3 gCholesterol 60 gSodium 170 mgPotassium 790 mgTotal Carbohydrate 13 g Dietary Fiber 2 g Sugars 11 g Added Sugars 0 gProtein 32 gPhosphorus 390 mg

vegetarian entrées

vegetarian

tacos

vegetarian tacosThese tacos don’t require any cooking, which makes it easy for you to put together a quick meal and be on your way. The bean mixture is also delicious when topping a salad of mixed greens.

Serves: 4Serving size: 2 tacosPrep time: 15 minutes

1 cup canned no-salt-added kidney beans, rinsed and drained

1/2 cup frozen whole-kernel corn, thawed 1 small Italian plum (Roma)

tomato, diced 1/2 small avocado, diced 2 Tbsp chopped fresh cilantro 1 Tbsp fresh lemon juice 1/2 tsp chili powder 8 (6-inch) corn tortillas 1/2 cup shredded romaine 1/2 cup shredded low-fat cheddar cheese 1/2 cup salsa (lowest sodium available) 1/4 cup chopped green onions

1. In a small bowl, gently stir together the beans, corn, tomato, avocado, cilantro, lemon juice, and chili powder.2. Spoon ¼ cup bean mixture down the center of each tortilla. Top with the romaine, cheddar, salsa, and green onions. Fold the sides of the tortillas over the filling.

Choices/Exchanges: 2 Starch, 2 Vegetable, 1 Lean Protein

Per Serving

Calories 250 Calories from Fat 45

Total Fat 5 g Saturated Fat 1.5 g

Trans Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 2.5 gCholesterol <5 gSodium 370 mgPotassium 670 mgTotal Carbohydrate 41 g Dietary Fiber 11 g Sugars 4 g Added Sugars 0 gProtein 13 gPhosphorus 355 mg

IT’S TIMEFOR A

TAKE 2.A second chance to lower your risk of heart

disease and stroke. A second chance to have

more time with loved ones and build the

healthy life you love. Begin your Take 2 today

by scheduling an appointment with your

doctor to learn how you can lower your risk.

Download the discussion guide at

KnowDiabetesbyHeart.org

© 2019 American Heart Association, Inc. and American Diabetes Association, 501(c)(3) not-for-profits.All rights reserved. Know Diabetes by Heart is a trademark of the AHA and ADA. Unauthorized use prohibited.

FOUNDING SPONSORS NATIONAL SPONSORS