Cookbook Cover for THE CREATE-YOUR-PLATE DIABETES COOKBOOK: A Plate Method Approach to Simple, Complete Meals

THE CREATE-YOUR-PLATE DIABETES COOKBOOK: A Plate Method Approach to Simple, Complete Meals

Toby Amidor

American Diabetes Association
March 17, 2020
ISBN-13: 978-1580407045

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With twenty years of experience in the food and nutrition industry, Toby Amidor, MS, RD, CDN is a Wall Street Journal best-selling cookbook author, leading dietitian and recipe developer who believes that healthy and wholesome can also be appetizing and delicious.

Toby is the founder of Toby Amidor Nutrition, where she provides nutrition and food safety consulting services for individuals, restaurants, and food brands. She has published 6 cookbooks: The Create-Your-Plate Diabetes Cookbook, The Best Rotisserie Chicken Cookbook Ever, Smart Meal Prep for BeginnersThe Easy 5-Ingredient Healthy CookbookThe Healthy Meal Prep Cookbook, and The Greek Yogurt Kitchen. For 11 years she has been the nutrition expert for, writing for their Healthy Eats Blog, and is a regular contributor to the U.S. News and World Report Eat + Run blog, and,, She also has her own “Ask the Expert” column in Today’s Dietitian magazine. She has been quoted in publications like,, Oxygen MagazineDr. Oz The Good LifeReader’s Digest,, and more. Toby has also appeared on television including shows like The Dr. Oz ShowCoffee with AmericaGood Day Street Talk, and San Antonio Live. For the past 10 years she has been an adjunct professor at Teachers College, Columbia University and is also an adjunct at Hunter College in New York City teaching food service management.

Toby trained as a clinical dietitian at New York University. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications. In 2018, Toby was awarded by the Academy of Nutrition & Dietetics the coveted Media Excellence Award.


The Create-Your-Plate Diabetes Cookbook is the essential guide to diabetes meal planning you’ve been waiting for! The Diabetes Plate Method is an effortless way to create perfectly portioned meals with a healthy balance of vegetables, protein, and just the right amount of carbohydrates to manage diabetes and support a healthy lifestyle. Every recipe in this book meets the nutrition guidelines of the American Diabetes Association, so you can create your plate with confidence.

Additional features include:
• A step-by-step guide to using the Diabetes Plate Method to plan well-balanced meals
• An introduction to cooking and eating well to manage diabetes and support heart health
• 125 mix-and-match recipes to choose from, so you’ll never run out of ideas for easy, delicious meals
• A one-week meal plan featuring breakfast, lunch, dinner, and two snacks per day
• More than 15 additional sample plates to help you create your own meal plans


Serves: 6 (Serving size 3 pieces)


Avocados are certainly a healthy food high in heart-healthy monounsaturated fat. They also provide the antioxidant lutein, which can help keep eyes healthy, and the plant sterol beta-sitosterol, which may help lower blood cholesterol levels. While they are nutrient rich, avocados are also high in calories—there are about 250 calories in 1 medium-sized avocado. Because of the higher calorie and fat content, keep portions to about 1/5 of the fruit.


  • 18 cherry tomatoes
  • 1/4 plus 1/8 teaspoon sea salt, divided
  • 1 avocado, halved and pit removed
  • 1/4 cup nonfat plain Greek yogurt
  • Juice of 1 lime
  • 1 tablespoon water
  • 1 clove garlic, crushed
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon chopped fresh cilantro, as garnish

Slice the tops off the cherry tomatoes. Using a small melon baller or teaspoon, scoop the seeds and pulp from the inside of the tomatoes. Sprinkle the insides with 1/4 teaspoon of the sea salt. Place the tomato shells upside down on a paper towel for at least 30 minutes or up to 2 hours.

Place the avocado flesh, yogurt, lime juice, water, garlic, remaining 1/8 teaspoon sea salt, coriander, and black pepper in a blender and blend until smooth.

Add the avocado mixture to a resealable plastic bag and cut off a 1/4-inch piece at the bottom corner of the bag. Pipe the filling into the tomato shells and place on a serving platter. Sprinkle with 1 tablespoon of cilantro to garnish.


Serves: 13, (Serving size 2 meatballs)

Instead of using plain or flavored bread crumbs in meatballs, hamburgers, and meatloaf, blend whole-grain rolled oats and use them in the mix. It’s an easy way to add more whole grains into dishes.


  • 1/2 cup rolled oats
  • 1 pound lean ground turkey (at least 93% lean)
  • 1 small yellow onion, finely chopped
  • 1 clove garlic, minced
  • 1 tablespoon dried basil
  • 1 large egg, beaten
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 ounces part-skim mozzarella, cut into 26 pieces
  • 2 tablespoons olive oil

Place the oats in a blender and pulse until blended into a fine powder.

In a large bowl, combine the oats, ground turkey, onion, garlic, basil, egg, salt, and black pepper. Shape 2 tablespoons of the turkey mixture into a ball. Insert a clean thumb into the center and open into a disc. Insert one piece of mozzarella in the center and seal the meatball again. Repeat with the remaining turkey mixture and mozzarella to make 26 meatballs.

In a large skillet over medium heat, heat the olive oil. When the oil is shimmering, add the meatballs and cook, covered, for about 15 minutes, turning every few minutes to brown all sides.

Cook until a thermometer inserted into a meatball reads 165°F.


These recipes may be reproduced with the following credit:

Recipes from THE CREATE-YOUR-PLATE DIABETES COOKBOOK: A Plate Method Approach to Simple, Complete Meals by Toby Amidor. (American Diabetes Association; March 17, 2020; $18.95/Paperback, ISBN: 978-1580407045)

Contact: Annette Reape