Mary’s Memo – June 3rd


Diabetes is a health crisis around the globe. But many people transition through a “prediabetes” stage, where blood glucose is elevated but is not high enough to be considered diabetes. Current research proves that people with prediabetes can take steps to reduce their risk of developing diabetes. And those same steps can help people with diabetes to thrive and lead fulfilling lives. The Diabetes Prevention & Management Cookbook, by Johanna Burkhard and Barbara Allen, is designed to help manage glucose, blood pressure and cholesterol while supporting a healthy weight, and will be enjoyed by everyone in the family. Best of all, the 28 day menu plan is your prescription for health, with meals and snacks you customize to your needs.\

Johanna Burkhard is a food writer, cookbook author and food consultant. She lives in Ontario. Barbara Allen is a registered Dietitian and Certified Diabetes educator who has worked in outpatient and inpatient care, administration and research on diabetes. She lives in Richmond, British Columbia.

This vibrant, refreshing salad will become a summertime favorite.


• 1 lb. green beans, ends trimmed
• 1 lb. plum (Roma) tomatoes (about 6 to 8)
• 2 green onions, sliced
• 1 clove of garlic, minced
• 2 tablespoons extra virgin olive oil
• 4 teaspoons red wine vinegar
• 1 tablespoon Dijon mustard
• 1/2 teaspoon granulated sugar
• 1/4 teaspoon freshly ground pepper
• 1/4 cup chopped parsley or dill

In a medium saucepan of boiling water, cook the beans for 3 minutes or until crisp and bright green. Drain and rinse in cold water to chill. Wrap in clean, dry towel to absorb excess moisture. Cut tomatoes in half lengthwise. Using a small spoon, scoop out center and seeds. Cut each piece lengthwise into quarters. Place in serving bowl. Just before serving, combine beans, tomatoes and green onions. In small bowl, whisk together garlic, oil, vinegar, mustard, sugar and pepper. Pour over salad and toss to coat. Sprinkle with parsley or dill. Recipe makes 4 servings. Source: The Diabetes Prevention & Management Cookbook by Johanna Burkhard and Barbara Allen (Robert Rose Inc., April 30, 2013, $24.95).


The percentage of calories Americans consume from restaurant fast food such as hamburgers and pizza declined slightly in a new government report, but officials say is too early to declare this a trend. In the latest survey from the US Centers for Disease Control and Prevention, covering 2007 to 2010, American adults said they got more than 11 percent of their calories from fast-food eateries. That was down from almost 13 percent in the previous survey. One factor may be the aging of the US population: While those ages 20 to 39 reported eating more than 15 percent of their calories from fast-food sources, that fell to just 6 percent for people over 60. The more people weighed, the greater the percentage of calories came from fast food, and those eating the most fast food, 18 percent of calories, were obese young adults. Source: Tufts Health & Nutrition Letter, May 2013.


Raw Asparagus, Mushroom & Parsley Salad is worthy of my annual Christmas recipe sheet but it’s too good to save until then! It was such a hit at the Bryan Chief during the last 12 hour sale when asparagus was 97 cents a pound, that shoppers were buying the ingredients to make it before they left the store. I’ll be making this side dish a lot for cookouts and indoor meals since asparagus is one of my top 10 vegetables! Think of parsley as the lettuce in this salad. Tasters called it a keeper!


• Kosher salt and pepper to taste
• 1 tablespoon fresh lemon juice
• 1-1/2 tablespoons light olive oil

• 1/2 lb. asparagus, tough ends trimmed and discarded (peeled if stalks are thicker than 1/3 inch and sliced diagonally into thin slices)
• 1 cup flat leaf Italian parsley leaves, stems removed
• 4-ounces firm white button mushrooms (no gills showing), thinly sliced
• 1/3 cup salted pistachio nuts
• 2 ounces shaved Parmesan cheese

Whisk salt, pepper, lemon juice and olive oil until a thick emulsion forms. Combine remaining ingredients and toss with dressing. Serve immediately. Recipe makes 4 servings. Note: You can prepare the ingredients the night before. Source: Adapted from a Sara Moulton recipe.

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