Diabetes Cookbook For Dummies
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Until very recently, bottled salad dressings didn’t offer much in the way of flavor unless they were full of fat, salt, sugar, and other no-nos for a diabetic diet. Some of the newer light dressings have improved flavor, are less detrimental to your health, and are convenient. But there’s really no substitute for making dressings yourself. And believe it or not, the process is pretty simple.

To make basic diabetic-friendly vinaigrette, follow these steps:

  1. Measure equal parts oil (usually extra-virgin olive oil), acid (like balsamic vinegar or lemon juice), and stock (like low-sodium chicken stock) and whisk them together.

  2. Blend desired herbs and seasonings into the dressing and whisk some more.

To add a truly professional touch, combine all your ingredients (except the oil) in a food processor or blender. With the appliance running, slowly pour the oil into the other ingredients. The dressing will emulsify, or blend, really well.

Truffle Vinaigrette

Preparation time: 5 minutes

Yield: 18–20 servings (2 tablespoons per serving)

1 to 2 ounces truffles, cleaned and finely chopped

1 small shallot, peeled and finely chopped

3 to 4 thyme sprigs, picked and chopped

1⁄3 cup balsamic vinegar

1 cup olive oil

Salt and pepper to taste

Drizzle of truffle oil

  1. Combine all the ingredients in a bowl and whisk them together well, or combine all the ingredients in a jar with a lid and shake vigorously.

Per serving (2 tablespoons): Kcalories 105 (From Fat 99); Fat 11g (Saturated 2g); Cholesterol 0mg; Sodium 31mg; Carbohydrate 2g (Dietary Fiber 1g); Protein 0g.

Often, a simple dressing is best. Steeping herbs, garlic, and dried mushrooms in oil gives you an excellent base to make your own tasty dressings. Add a little acid, like lemon juice or vinegar, and you’re on your way.

About This Article

This article is from the book:

About the book authors:

Dr. Alan L. Rubin is one of the leading authorities on diabetes and the author of many books, including Diabetes For Dummies, Type 1 Diabetes For Dummies, and Prediabetes For Dummies.

Cait James, MS, has counseled clients in individualized nutrition and personal fitness plans in health clubs.

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