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Recipes For Diabetics Good For Everyone

Merri Lou Dobler Correspondent

For Polly Thosath Carlson, growing up with diabetes wasn’t much fun.

“I remember that I wasn’t supposed to eat all the goodies that everybody else had,” says Carlson, who started taking insulin when she was 7.

Forty years ago, they didn’t have home glucose meters so diabetics like Carlson could monitor their blood sugar levels. And experts today say diabetics don’t necessarily need to avoid sugary foods, as long as they watch their total intake of all types of carbohydrates.

Carlson grew tired of waiting for someone to put together a cookbook with recipes she liked, so four years ago the Spokane vocational rehabilitation counselor decided to write one herself.

“To Health and a Happy Palate” (Apple Ring Publications) came together in a year and a half with the help of Carlson’s sister and “personal slave,” designer Sally Thosath. Another sister, Carol Thosath Dickson, contributed the cover art.

“These are the recipes of things I wanted,” says Carlson. While the book is geared to diabetics, its low-fat dishes are designed to appeal to anyone interested in healthy eating.

The book is available for $15.75 at the Deaconess Diabetes Education Center, the American Diabetes Association’s Spokane office and Auntie’s Bookstore, or by mail (Washington residents send $19.52, including sales tax, others $18.25, to: To Health and a Happy Palate, P.O. Box 8444, Spokane, WA 99203-0444).

What’s especially nice about this cookbook is that it’s not just a collection of old standbys. There’s an assortment of enticing recipes, such as Date Bran Muffins, Herb Turkey Spread and Spokane Sausage, as well as an abundance of desserts that will satisfy anyone’s sweet tooth. Carlson’s favorites include Chicken Parmesan and Pumpkin Pie.

For a fast entree, try this pepper steak with a sour cream sauce, listed here with diabetic exchanges.

Pepper Steak With Sour Cream Sauce

Adapted from “To Health and a Happy Palate” by Polly Thosath Carlson (Apple Ring Publications).

1/2 cup beef broth

2 teaspoons flour

2 teaspoons peppercorns

4 beef cubed steaks (4 ounces each)

2 tablespoons nonfat margarine

4 tablespoons fat-free sour cream

Combine broth and flour and set aside. Crush peppercorns; dry the steaks with paper towels and press the crushed peppercorns into each side of the steaks.

Heat a frying pan for 1 minute over medium heat. Spray pan lightly with cooking spray. Place steaks in pan and cook 2 minutes on each side, spraying the pan again as you turn the steaks. Transfer steaks to a plate and keep warm in the oven while preparing the sauce.

Place the broth/flour mixture and margarine in the pan. Heat over medium heat, stirring, until it comes to a boil and thickens. Add sour cream. Pour over meat and serve.

Yield: 4 servings.

Nutrition information per serving: 174 calories, 21 grams protein, 3 grams carbohydrate, 6 grams fat (31 percent fat calories), 3 lean meat exchanges.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - Five and Fifteen

The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - Five and Fifteen

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