WHOLE COOKING AND NUTRITION: An Everyday Superfoods Approach to Planning, Cooking, and Eating with Diabetes

Katie Cavuto

American Diabetes Association
September 13, 2016
$18.95/Paperback
ISBN-13: 978-1580406093

Katie Cavuto promotes a food philosophy that celebrates real food and good quality ingredients, which she believes is the key to nourishing your body and soul. As a chef she is an energetic advocate of cooking and she encourages her clients to enjoy their time spent in the kitchen. Her approachable personality and her ability to translate nutrition into approachable messages has landed Katie on local and national TV and in print as an expert in her field.

After traveling through Europe and solidifying her love for food, her quest for culinary knowledge led her to Johnson and Wales University in Providence Rhode Island. She graduated with an AS in Culinary Arts and a BS in Culinary Nutrition. Upon graduation she was accepted to Tufts University in Boston, Massachusetts were she successfully completed a Masters Degree in Clinical Nutrition and became a Registered Dietitian.

Katie is the president/owner of Healthy Bites, which offers nutrition and culinary services with the goal of facilitating long term healthy lifestyle changes. Katie has taught nutrition at West Chester University. She is the nutrition adviser for Unite for Her, a foundation that supports breast cancer patients by providing them with services like in-home cooking classes, grocery shopping lessons and more. She does regular cooking segment on local and national TV. Her writing and recipes have been showcased nationally in O the Oprah Magazine, Family Circle Magazine, Parents Magazine, Fitness Magazine, Women’s Health Magazine, Health Magazine, Eating Well Magazine, All Recipes Magazine, Oxygen Magazine, Newsweek, Food Network’s Healthy Eats, US News and World Report Eat and Run Blog, The Philadelphia Inquirer, Philly.com, and Philadelphia Magazine, to name a few. She was awarded Philadelphia Magazine’s “Best of Philly 2009 – Best Meal Delivery Service,” “Best of Philly 2011 – Best Breakfast Sandwich,” and most recently “Best of Philly 2012 – Nutritionist.”

Katie is the dietitian for the Philadelphia Phillies and Flyers. She was one of 10 finalists on season 5 of The Next Food Network Star. She has a three year old son, Hudson and they enjoy spending time together playing, cooking and tending to their city garden.

Enough of the dieting and deprivation! It’s time to embrace the joy of eating well with an intention that healthy foods are nourishing, sustaining and delicious. Whole Cooking and Nutrition shifts the conversation away from dieting to one of positive messages and gratifying intentions. The result is a book packed with information to help readers improve their relationship with food, turning a spotlight on 85 every day foods that maximize flavor and boast rich nutrient density that will inspire you to live a healthy lifestyle! With more than 150 vibrant, flavorful recipes, this cookbook promotes a mindful, pleasurable approach to eating.

For decades people with diabetes and other ailments have been taught to adhere to strict, uninspired diets eschewing taste in favor of health; this book promotes a healthy lifestyle and, more importantly, restores the joy of eating. With a focus on whole foods—Katie aims to empower readers to get into the kitchen to create her approachable and delicious recipes that are nourishing whether you have diabetes or not!

SPAGHETTI SQUASH WITH WALNUT ARUGULA PESTO

SERVES: 6 | SERVING SIZE: 1 CUP | PREP TIME: 5 MINUTES | COOKING TIME: 30–40 MINUTES

No, it doesn’t taste just like pasta, but spaghetti squash is fun and easily as delicious as pasta. With an earthy-sweet flavor, this squash can be made into whimsical, pasta-like strings when cooked, and you can flavor it just as you would pasta. In this recipe, I use pesto and tomatoes to round out the meal.

1 (3-pound) spaghetti squash, halved lengthwise and seeds removed
1/2 cup Walnut Arugula Pesto (page 81)
2 tablespoons water
1/4 teaspoon freshly ground black pepper
1 tablespoon freshly grated lemon zest
2 tablespoons freshly squeezed lemon juice
1/3 cup torn fresh basil
3 cups diced fresh tomato

Preheat the oven to 375°F. Line a rimmed baking sheet with parchment paper.

Place the squash cut-side down on the prepared baking sheet. Roast for 30–40 minutes, or until tender.

Remove squash from the oven, let it cool slightly, and then use a fork to scrape the spaghetti-like strands of squash flesh into a medium bowl.

Add the pesto, water, pepper, lemon zest, and lemon juice to the bowl and toss well to combine. Garnish with basil and tomatoes before serving.

EXCHANGES/CHOICES

3 Nonstarchy Vegetable

2 Fat

CALORIES 160

CALORIES FROM FAT 110

TOTAL FAT 12.0 g

SATURATED FAT 1.8 g

TRANS FAT 0.0 g

CHOLESTEROL 0 mg

SODIUM 100 mg

POTASSIUM 465 mg

TOTAL CARBOHYDRATE 13 g

DIETARY FIBER 4 g

SUGARS 6 g

PROTEIN 3 g

PHOSPHORUS 70 mg

ALMOND, WILD BLUEBERRY, AND FLAX SMOOTHIE

SERVES 3 | SERVING SIZE: 1 CUP | PREP TIME: 5 MINUTES | COOKING TIME: NONE

This quick-and-easy breakfast has everything you need to wake up and keep going all morning long. Blueberries provide an almost unmatched amount of antioxidants—especially wild blueberries; freshly squeezed lime juice helps detoxify the body and brighten the flavors; mint promotes digestion and stimulates the senses; and flax meal and almond flour offer a double dose of fiber. If you don’t have blueberries on hand, feel free to swap in the same amount of strawberries, raspberries, or blackberries instead.

1 1/2 cups fresh or frozen wild blueberries
1 1/2 cups DIY Nut Milk or organic, unsweetened almond milk
2 tablespoons almond flour
3 tablespoons ground flax meal
1 tablespoon packed fresh mint leaves
2 teaspoons freshly squeezed lime juice
2 teaspoons raw honey
1 cup ice

In a blender, combine all ingredients and purée until smooth.

Divide smoothie among 3 glasses and enjoy immediately.

TIP: Did you know that wild blueberries have more antioxidants than traditional blueberries?

Make sure to use ground flax seeds in this recipe. Whole flax seeds are not digestible, so you will benefit from added fiber if you eat the whole seeds but will not reap the benefits of all the good-for-you nutrients that live inside.

EXCHANGES/CHOICES

1/2 Fruit

1 Carbohydrate

1 1/2 Fat

CALORIES 160

CALORIES FROM FAT 70

TOTAL FAT 8.0 g

SATURATED FAT 0.7 g

TRANS FAT 0.0 g

CHOLESTEROL 0 mg

SODIUM 15 mg

POTASSIUM 210 mg

TOTAL CARBOHYDRATE 21 g

DIETARY FIBER 6 g

SUGARS 12 g

PROTEIN 5 g

PHOSPHORUS 110 mg

These recipes may be reproduced with the following credit:

Recipes from WHOLE COOKING AND NUTRITION: An Everyday Superfoods Approach to Planning, Cooking, and Eating with Diabetes by Katie Cavuto. (American Diabetes Association; September 13, 2016; $18.95/Paperback, ISBN: 978-1580406093).

Contact: Katie Curran
kcurran@diabetes.org
703-299-2088