Finding healthy and delicious recipes that feature antioxidant-rich vegetables, dietary fiber, and omega-3 fatty acids--important ingredients in the daily diet, especially for individuals with type 2 diabetes--remains a challenge for today's busy chefs. The recent cookbook Healthy Calendar Diabetic Cooking from the American Diabetes Association offers a full year of delicious menus and user-friendly recipes the entire family will enjoy.

This unique cookbook provides month-by-month, even day-by-day meal plans and recipes. The menus also feature weekly grocery lists to help busy homemakers save time (and money). Menus include healthy portions of omega-3-rich foods, such as fresh salmon, that help reduce the risk of heart disease and lower blood cholesterol and blood pressure.

According to the National Diabetes Education program, diabetes prevention is proven, possible, and powerful. Studies demonstrate that people at high risk for type 2 diabetes can prevent or delay the onset of the disease significantly by losing a modest amount of weight through dietary modification and regular exercise.

The Post offers samples from the cookbook's quick, tasty, and healthy food recipes that help take the guesswork out of year-round food plans.

Sesame-crusted Salmon
(Makes 4 servings)

• ¼ cup all-purpose flour
• ¼ cup sesame seeds
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 4 salmon fillets (4 oz. each)
• 1 teaspoon sesame oil
• Cooking spray
• 2 teaspoons canola oil

In medium bowl, combine flour, sesame seeds, salt, and pepper. Brush one side of each fillet with sesame oil. Press oiled side of fish into sesame mixture.

Coat a medium nonstick skillet with cooking spray. Heat canola oil with medium-high heat. Place salmon fillets crust side down into hot pan.

Cook on both sides 3-4 minutes.

Per Serving:
• Calories: 282
• Total Fat: 17 gm
• Cholesterol: 77 mg
• Carbohydrate: 6 gm
• Sugars: 1 gm
• Calories from Fat: 149
• Saturated Fat: 3 gm
• Sodium: 280 mg
• Dietary Fiber: 1 gm
• Protein: 26 gm
• Diabetic Exchange: 3 lean meat, 1 1/2 fat, ½ carbohydrate

***

Stir-fried Vegetables
(Makes 4 servings)

• Cooking spray
• 1 teaspoon sesame oil
• 3 cups broccoli florets
• 2 cups pea pods
• 2 medium carrots, sliced into thin sticks
• 2 tablespoons lite soy sauce

Coat large nonstick skillet with cooking spray and heat oil over medium heat. Add broccoli, pea pods, and carrots. Stir-fry 6-7 minutes.

Drizzle soy sauce over vegetables and continue to stir-fry 1 more minute.

Per Serving:
• Calories: 58
• Total Fat: 1 gm Cholesterol: 0 mg
• Carbohydrate: 10 gm
• Sugars: 5 gm
• Calories from Fat: 13
• Saturated Fat: 0 gm
• Sodium: 332 mg
• Dietary Fiber: 4 gm
• Protein: 3 gm
• Diabetic exchange: 2 vegetables

***

Veggie Lasagna Roulades
(Makes 8 servings)

• 1 pound lasagna noodles (16 noodles)
• 1 cup fat-free ricotta cheese
• ¼ cup grated Parmesan cheese
• 1 tablespoon dried parsley
• 1 egg
• Cooking spray
• 1 cup mushrooms, finely diced
• 1 medium zucchini, finely diced
• 2 tomatoes, seeded and finely diced
• 3 garlic cloves, minced
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 jar (16 oz.) marinara pasta sauce

Preheat oven to 350°. Cook lasagna noodles according to package directions, omitting salt. Drain. Lay out noodles on wax paper.

In a medium bowl, mix ricotta, Parmesan cheese, parsley, and egg. Set aside.

Coat large nonstick skillet with cooking spray. Sauté mushrooms, zucchini, tomatoes, and garlic over high heat 5-7 minutes. Remove from heat and let cool.

Fold vegetables into cheese mixture. Add salt and pepper. Heap 2 tablespoons cheese mixture at end of each noodle.

Starting at cheese mixture end, roll noodle to other end. Secure with toothpick. Repeat for remaining noodles.

Coat baking dish with cooking spray. Place roulades side by side in dish. Pour sauce over roulades and bake 20 minutes.

Per Serving:
• Calories: 254
• Total Fat: 3 gm
• Cholesterol: 40 mg
• Carbohydrate: 44 gm
• Sugars: 9 gm
• Calories from Fat: 25
• Saturated Fat: 1 gm
• Sodium: 339 mg
• Dietary Fiber: 4 gm
• Protein: 14 gm
• Diabetic exchange: 2 starches, 2 vegetables, 1 lean meat

***

Green Salad With Raspberry Vinaigrette
(Makes 5 servings)

Dressing
• ¼ cup white wine vinegar
• ½ cup fresh raspberries, puréed
• 1½ tablespoons olive oil
• ¼ teaspoon salt
• Pinch ground black pepper

Salad
• 4 cups mixed baby green fields
• 1 cup fresh raspberries
• 1 tablespoon pine nuts

In small bowl, whisk dressing ingredients.

In medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.

Per Serving:
• Calories: 72
• Total Fat: 5 gm
• Cholesterol: 0 mg
• Carbohydrate: 6 gm
• Sugars: 3 gm
• Calories from Fat: 48
• Saturated Fat: 1 gm
• Sodium: 122 mg
• Dietary Fiber: 3 gm
• Protein: 1 gm
• Diabetic exchange: 1 vegetable, 1 fat