the with or without meat cookbook

About the Book

First ever collection of delicious flexitarian recipes perfect for diabetes, prediabetes, or heart health!WithOrWithoutMeat_front_cover_FINAL

Are you a Meatless Monday type? Just trying to work more plant-centered dishes into your meal plan? Maybe you’ve seen the overwhelming evidence that suggests vegetarian diets are ideal for diabetes health and want to make the switch, but a family member just won’t go meatless? If any of this sounds familiar, then culinary nutritionist Jackie Newgent had you in mind when she created The With or Without Meat Cookbook. It’s the first vegetarian diabetes cookbook for people who love poultry, fish, or meat. In other words, it’s flexitarian!

Using her imaginative vision as a culinary expert and her years of experience as a dietitian, Jackie designed 125 dishes that will satisfy both the vegetarian and the non-vegetarian with the same recipe. By making just a few easy adjustments, her recipes can be served either with or without poultry, fish, or meat.

The recipes in The With or Without Meat Cookbook are not only flexible, they’re packed with whole foods, great taste, and Mediterranean-style appeal. Each recipe features complete nutrition information, so you can fit it into any healthy eating plan for diabetes, prediabetes, or overall wellness. Whether you’re a vegan, vegetarian, flexitarian, or meat lover, everyone will find something deliciously satisfying in this one-of-a-kind collection.

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Recipes

Here’s a sneak peek at a few of my recipes from The With or Without Meat Cookbook.

bibb and bean burrito bowl

bibb and bean burrito bowl

bibb and bean burrito bowl

Photo credit: American Diabetes Association

Makes 4 servings: 1 3/4 cups each

Eating beans every day may help people with type 2 diabetes better manage their blood glucose. So enjoy the health benefits of this inviting meal-in-a-bowl. And enjoy all of its vivid colors, Mexican-inspired flavors, and lovely textures with a fork. The bowl is made from Bibb lettuce, so it’s literally an edible bowl! But if you like, use the Bibb leaves to eat some of the bean mixture burrito style. Any way you choose to eat it, it’s muy delicioso.

12 Bibb or Boston lettuce leaves
2 1/2 cups drained canned beans, such as a black, pinto, and/or kidney beans
2 cups grape tomatoes, quartered lengthwise
1 1/4 cups frozen corn, thawed
3 scallions, green and white parts, very thinly sliced on diagonal
1/3 cup finely diced Monterey Jack cheese or vegan cheese alternative (1 1/2 ounces)
1/4 cup chopped fresh cilantro
1/4 teaspoon ground cumin, or to taste
1/4 teaspoon chili powder, or to taste
1 Hass avocado, peeled, pitted, and diced
2/3 cup medium or “hot” tomatillo salsa (salsa verde)
1/4 teaspoon sea salt (optional)
4 lime wedges

  1. Divide the lettuce leaves among 4 dinner plates or pasta bowls, loosely forming a “bowl” with the leaves.
  2. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin, and chili powder in a medium bowl. Add the avocado, salsa, and salt (if using) and gently stir just to combine. Adjust seasoning.
  3. Evenly divide the bean mixture among the 4 lettuce “bowls”, and serve with the lime wedges on the side.

{with poultry, fish, or meat}

One serving: Prepare an outdoor or indoor grill. Grill a 2-ounce portion pork tenderloin or barramundi filet over direct medium-high heat until medium-well doneness, about 2 to 3 minutes per side. Let stand at least 5 minutes. Dice, toss with 1 teaspoon tomatillo salsa, and toss onto one of the “bowls” just before serving in step 3.

Full recipe: Prepare an outdoor or indoor grill. Grill an 8-ounce portion pork tenderloin or barramundi filet over direct medium-high heat until medium-well doneness, about 3 to 4 minutes per side. Let stand at least 5 minutes. Dice, toss with 1 tablespoon + 1 teaspoon tomatillo salsa, and divide among the “bowls” just before serving in step 3.

 

without
Exchanges/Food Choices: 2 Starch, 2 Vegetable, 1 1/2 Fat
300 calories, 90 calories from fat, 10g total fat, 3g saturated fat, 0g trans fat, 10mg cholesterol, 550mg sodium, 1070mg potassium, 44g total carbohydrate, 11g dietary fiber, 11g sugars, 13g protein, 300mg phosphorus

with
Exchanges/Food Choices: 2 Starch, 2 Vegetable, 2 Lean Meat, 1 Fat
360 calories, 100 calories from fat, 11g total fat, 3.5g saturated fat, 0g trans fat, 40mg cholesterol, 580mg sodium, 1240mg potassium, 44g total carbohydrate, 11g dietary fiber, 11g sugars, 24g protein, 400mg phosphorus

 

open-face bagel thins with scallion schmear

open-face bagel thins with scallion schmear

open-face bagel thins with scallion schmear

Photo credit: American Diabetes Association

Makes 2 servings: 2 open-face bagel thins each

 Bagels are back…and thinner. It’s only the big ol’ bakery ones that can cause carb overload. Whole-grain bagel thins are the carb-friendlier answer to getting your bagel fix. Of course, you’ll probably want to serve each toasty thin with a cream cheesy spread, so I’ve created a naturally light topping by combining Neufchatel and Greek yogurt. Luckily the topping is anything but light on flavor due to the fresh scallions, fragrant herbs, and zingy capers.

1/4 cup plain fat-free Greek yogurt
2 tablespoons Neufchatel (light cream cheese), at room temperature
2 scallions, green and white parts, minced
2 teaspoons finely chopped fresh dill or tarragon, divided
1 teaspoon tiny capers, well drained
1 teaspoon fresh lime or lemon juice
1/4 teaspoon freshly ground black pepper, or to taste
1/8 teaspoon sea salt, or to taste
2 whole-grain “everything” or whole-wheat bagel thins, split and toasted*

  1. Stir together the yogurt, Neufchatel, scallions, 1 teaspoon of the dill, the capers, lime juice, pepper, and salt in a small bowl until well combined. (Makes 1/2 cup.)
  2. Dollop or spread the schmear, about 2 tablespoons each, onto the toasted bagel thins. Sprinkle with the remaining 1 teaspoon dill and serve.

 *Alternatively, use 2 whole-grain “everything” bagels. Split them and pinch out the bready filling to form 4 bagel shells.

{with poultry, fish, or meat}

One serving: Before adding the salt in step 1, transfer 1/4 cup of the schmear into a separate small bowl. Add only a pinch of salt to one of the bowls of schmear; do not add salt to the other bowl. After spreading the bagel thins with the schmears, top the two bagel thin pieces containing the no-salt-added schmear with 1/2 ounce each thinly sliced Scottish smoked salmon or turkey pastrami before sprinkling with the remaining dill in step 2.

Full recipe: Do not add salt to the schmear in step 1. After spreading each piece of bagel thin with the schmear, top each with 1/2 ounce thinly sliced Scottish smoked salmon or turkey pastrami, then sprinkle with the remaining dill in step 2.

 

without
Exchanges/Food Choices: 2 1/2 Starch, 1/2 Vegetable, 1/2 Fat
250 calories, 50 calories from fat, 6g total fat, 2g saturated fat, 0g trans fat, 10mg cholesterol, 470mg sodium, 280mg potassium, 45g total carbohydrate, 7g dietary fiber, 7g sugars, 11g protein, 300mg phosphorus

with
Exchanges/Food Choices: 2 1/2 Starch, 1/2 Vegetable, 1 Lean Meat, 1/2 Fat
280 calories, 60 calories from fat, 7g total fat, 2g saturated fat, 0g trans fat, 15mg cholesterol, 550mg sodium, 330mg potassium, 45g total carbohydrate, 7g dietary fiber, 6g sugars, 16g protein, 340mg phosphorus

 

pan-grilled tofu skewers

pan-grilled tofu skewers

pan-grilled tofu skewers

Photo credit: American Diabetes Association

Makes 6 servings: 3 skewers each

If you’re looking for an introduction to tofu, meet these Szechwan skewers. They offer a tasty way to try tofu for the first time, or the 101st time! Marinated in a gingery vinaigrette, inserted onto skewers, grilled until lovely caramelized grill markings form, and garnished with fresh cilantro leaves and sesame seeds, these tofu “pops” will be a hit for all the senses. Try them at your next cook-in…or cookout!

2 tablespoons naturally brewed soy sauce
1 1/2 tablespoons brown rice vinegar
1 scallion, green and white parts, minced
1 tablespoon freshly grated gingerroot
1 tablespoon no-sugar-added apple-apricot sauce or applesauce
2 teaspoons toasted sesame oil
1/4 teaspoon dried hot pepper flakes
1 (14-ounce) package extra-firm tofu, drained and squeezed of excess liquid
1 teaspoon black or white sesame seeds (or a mixture), toasted
2 tablespoons fresh small cilantro leaves

  1. Whisk together the soy sauce, vinegar, scallion, ginger, apple-apricot sauce, sesame oil, and hot pepper flakes in a small bowl. (Makes 1/2 cup.) Pour into a 9- by 13-inch pan or similar-sized dish.
  2. Cut the tofu lengthwise into 9 slices; then, cut each slice in half lengthwise or crosswise, creating 18 pieces. Place the tofu slices in a single layer in the soy sauce mixture and marinate about 10 to 15 minutes per side.
  3. Preheat a grill pan over medium-high heat. Transfer each tofu slice to the pan using tongs, reserving the marinade. Grill (in batches) until deep grill marks form on both sides, about 3 1/2 to 4 minutes per side.
  4. Insert reusable or bamboo skewers into the cooked tofu, sprinkle with the sesame seeds and cilantro leaves, and serve while warm with the remaining marinade on the side.

 

{with poultry, fish, or meat}

One serving:  Use about 12 ounces tofu cut into 15 pieces in step 2. Transfer 1 tablespoon + 1 teaspoon the marinade to a small dish. Add 3 (3/4-ounce) pieces of boneless, skinless chicken thigh to the small dish and marinate for about 10 to 15 minutes per side. Grill until well done after the tofu in step 3. Do not reuse any remaining marinade from the uncooked chicken.

Full recipe: Instead of the tofu, use 18 (3/4-ounce) pieces of boneless, skinless chicken thigh and marinate for about 10 to 15 minutes per side. Grill until well done in step 3. Do not reuse any remaining marinade from the uncooked chicken.

 

without
Exchanges/Food Choices: 1 Medium-Fat Meat
90 calories, 50 calories from fat, 6g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 310mg sodium, 100mg potassium, 3g total carbohydrate, 1g dietary fiber, 1g sugars, 7g protein, 90mg phosphorus

with
Exchanges/Food Choices: 2 Lean Meat
100 calories, 50 calories from fat, 5g total fat, 1g saturated fat, 0g trans fat, 60mg cholesterol, 350mg sodium, 140mg potassium, 1g total carbohydrate, 0g dietary fiber, 1g sugars, 11g protein, 100mg phosphorus

 

Recipes reprinted with permission from THE WITH OR WITHOUT MEAT COOKBOOK by Jackie Newgent, RDN, CDN (American Diabetes Association, 2014).

 

Cookbook Photos

Enjoy these selected photos of dishes within The With or Without Meat Cookbook. Several of these shots appear in the book, thanks to Cameron Whitman Photography. A handful of the photos below are simply my pics taken during recipe testing. And a few are courtesy of my intern at the time, Stephanie Smith. The best photos are from Cameron and Stephanie, of course!

Attention Media: If you would like to use any of the photos for media purposes, please send your request to Carrie Engel, cengel@diabetes.org, or Jackie Newgent, jackie@jackienewgent.com.

For The Press

February 2014
FOR IMMEDIATE RELEASE
Contact: Katie Curran
703-299-2088
kcurran@diabetes.org

THE WITH OR WITHOUT MEAT COOKBOOK
By Jackie Newgent, RDN
The With or Without Meat Cookbook  
The Flexible Approach to Flavorful Diabetes Cooking
By Jackie Newgent, RDN, CDN
Publisher: American Diabetes Association®
Publication date: February 2014
Price: $18.95 / trade paperback

ISBN: 978-1-58040-516-4

 

THE WITH OR WITHOUT MEAT COOKBOOK
Diabetes-Friendly Recipes for Vegetarians, Meat Lovers, and Everyone in Between

 

Creating nutritious, great-tasting meals to meet everyone’s unique diet needs is a challenge for any cook. In the new The With or Without Meat Cookbook, nationally recognized nutrition expert and chef Jackie Newgent shares 125 diabetes-friendly vegetarian recipes with a simple and health-conscious poultry, fish, or meat option to satisfy anyone.

“The popular name for this type of eating plan is flexitarianism,” says Newgent. “A flexitarian is someone who eats plant-based meals and may occasionally eat poultry, fish, or meat. This is considered by nutrition experts, including myself, to be a desirable and wholesome approach to eating.”

Each of Newgent’s 125 recipes begins as a meatless dish, alongside a “With Poultry, Fish, or Meat” mini-recipe suggesting how to incorporate the appropriate ingredient into either the entire dish or just one serving—perfect for cooks who want to please vegetarians and carnivores alike without having to create two meals. In addition, Newgent includes tips on incorporating more vegetables into your diet, advice for finding protein in sources other than meat, and flavorful ideas for nutrient-rich daily meal plans.

Every meal—from breakfast and brunch to snacks and main dishes—are featured. Recipes include Herbed ‘Shroom and Egg Scramble; Sea Salt and White Asparagus Pizza Crisps; Fresh Mint and Baby Spinach Salad with Grapes, Black Bean, Poblano, and Tortilla Soup; Po’ Boy-Inspired Sandwiches; Italian-Style Submarines; Eggplant and Spaghetti Marinara; Citrus Braised Kale, and more.

Newgent’s recipes are created for people with diabetes as well as for people who are trying to reach or maintain a healthy weight. Each of the 125 recipes in this new cookbook meets the American Diabetes Association’s nutritional guidelines. These guidelines ensure that the recipes will fit into anyone’s diabetes meal plan and help them better manage their blood glucose levels. Each recipe features complete nutrition information and diabetic choices/exchanges.

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About The Author

Jackie Newgent, RDN, CDN, is a classically trained chef, registered dietitian, media personality, and award-winning cookbook author. She’s author of 1,000 Low-Calorie Recipes, Big Green Cookbook, and the American Diabetes Association bestseller The All-Natural Diabetes Cookbook, which was awarded the “Best Health and Nutrition Book in the World” by Gourmand World Cookbook Awards 2007. She has appeared on The Dr. Oz Show, ABC’s Good Morning America and World News Now, NBC’s Later Today and Dateline, Food Network’s Follow that Food, and The Daily Buzz. Jackie is a recreational culinary instructor at the Institute of Culinary Education and freelance recipe developer for Food Network. Her food articles, menus, and recipe features are regularly featured in national publications, including Shape, Health, Woman’s World, and Coastal Living magazines. Jackie lives in Brooklyn, New York.

The With or Without Meat Cookbook is available at www.ShopDiabetes.org, at bookstores nationwide, or by calling 1-800-232-6733.

The American Diabetes Association is leading the fight to STOP DIABETES® and its deadly consequences for those affected by diabetes. The Association funds research to prevent, cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both of these sources is available in English and Spanish.