Cabot's 5-Day Menu Planner seeks to refocus eating habits to balance nutrition

November is American Diabetes Month, and the American Diabetes Association has released some startling facts on just how prevalent the disease has become in the United States. According to the ADA, nearly 26 million children and adults are living with diabetes, and another 79 million are at high risk for developing type 2 diabetes. Even more alarming, data suggests that by 2050, as many as one in three American adults will develop diabetes.

"These statistics paint a disturbing picture for Americans in the near future," says Cabot Registered Dietitian Regan Jones, "but fortunately, there is still time to act. Education and a responsible diet may prevent some instances of type 2 diabetes from ever occurring, and for those already living with the disease, a proper diet, combined with medication and exercise, is often the best way to manage the disease. It is with that in mind that Cabot has created our 5-Day Menu Planner."

Cabot's 5-Day Menu Planner - which was developed using the American Dietetic Association's Exchanges for Diabetes Meal Planning and conforms to the DASH diet - seeks to refocus eating habits in a way that will boost nutrition while balancing carbohydrate intake throughout the day. Regan, and the other registered dietitians at Cabot have taken the guesswork out of building a better meal plan to help people living with the disease.

"The 5-Day Menu Planner helps you plan your meals for the entire day, and includes breakfast, lunch, snacks and dinner, so you won't be hungry," continues Regan. "And of course, the meals include delicious Cabot dairy products like Greek-Style Yogurt, 50%       Reduced Fat Cheddar Cheese and Cottage Cheese, which are not only tasty, but can contribute to enhancing weight reduction in type 2 diabetics due to the presence of dairy calcium."

The 5-Day Menu Planner is available online at Cabot's website at http://www.cabotcheese.coop/5day. It includes a number of mouth-watering recipes, such as Cabot Cheddar Stuffed Tomatoes, Smoked Salmon and Cheddar Penne, Chicken Cordon Blue with Cabot Monterey Jack and Sole Pinwheels with Spinach Filling, just to name a few. Visit www.cabotcheese.coop/recipes for even more delectable Cabot recipes.

Cabot Cheddar Stuffed Tomatoes

Makes 8 halves for 4 servings

Ingredients:

4 large ripe tomatoes
2 tablespoons Cabot Salted Butter
1/2 cup finely chopped onion
2 teaspoons minced garlic
2 cups fresh bread crumbs (about 4 slices firm white bread)
4 ounces Cabot Sharp Cheddar or Extra Sharp Cheddar*, grated (about 1 cup)
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Directions:

1. Place rack in upper third of oven and preheat oven to 400 degrees F. Lightly butter shallow baking dish large enough to hold 8 tomato halves.

2. Pull off stems and cut tomatoes in half crosswise. With teaspoon, scoop out and discard seeds. Lightly salt interiors and set upside-down on paper towels to drain.

3. Meanwhile, melt butter in skillet over medium heat. Add onion and garlic and stir until onion is translucent, about 5 minutes.

4. Increase heat to medium-high, add bread crumbs and continue stirring until crumbs are golden, about 5 minutes longer.

5. Transfer crumb mixture to bowl and stir in cheese, parsley, salt and pepper. Spoon mixture into tomato halves and set in prepared dish.

6. Bake for about 15 minutes, or until tomatoes are tender and filling is lightly browned on top.

*To vary the flavor, substitute Cabot Tomato Basil or Garlic & Herb Cheddar.

Nutrition Analysis

Calories 134, Total Fat 8g, Saturated Fat 5g, Cholesterol 23mg, Sodium 264mg, Carbohydrates 10g, Dietary Fiber 1g, Protein 5g, Calcium 125mg

Sole Pinwheels with Spinach Filling

Makes 2 servings

Ingredients:

Cooking spray
2 teaspoons olive oil, divided
1 large shallot, finely chopped (1/4 cup)
4 cups (4 ounces) baby spinach, large stems trimmed, washed and dried (leave a little water clinging to leaves)
4 tablespoons panko (Japanese-style breadcrumbs), divided
1/4 teaspoon salt, divided
3/4 cup low-fat 1% milk, divided
2 teaspoons King Arthur Unbleached All-Purpose Flour
2 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1/2 cup)
1/2 teaspoon dry mustard
Pinch of ground red pepper (cayenne)
8 ounces sole or flounder fillets

Directions:

1. Preheat oven to 425 degrees F. Coat small baking dish, such as gratin dish or 9-inch pie pan, with cooking spray. Alternatively, use 2 individual gratin dishes.

2. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add shallot; cook, stirring for 30 to 60 seconds, or until softened. Stir in spinach. Cook, stirring, for 30 to 60 seconds, or until wilted. Remove from heat. Stir in 2 tablespoons of panko and 1/8 teaspoon of salt. Transfer to plate and let cool.

3. Mix 1/4 cup of milk with flour in small bowl until smooth. Heat remaining 1/2 cup milk in small saucepan over medium heat until steaming. Remove from heat. Whisk in flour mixture. Return to medium heat. Cook, whisking constantly, for 2 to 3 minutes, or until sauce bubbles and thickens. Remove from heat. Add cheese, mustard, ground red pepper and remaining 1/8 teaspoon salt; stir until cheese has melted.

4. Lay fish fillets on work surface. Divide spinach mixture among fillets; spread evenly, leaving a 1/2-inch border around edges. Starting at one narrow end, roll up fillets, jelly-roll style. Cut each roll in half. Secure each pinwheel with toothpick, if desired.

5. Spread about 1/4 cup of cheese sauce over bottom of prepared baking dish(es). Place fish pinwheels in baking dish, pinwheel-side up. Spoon remaining cheese sauce over pinwheels. Mix remaining 2 tablespoons panko and remaining 1 teaspoon oil in small bowl; sprinkle over pinwheels and sauce.

6. Bake for 20 to 25 minutes, or until sauce is bubbly and fish flakes when poked with tip of sharp knife. Remove toothpicks, if necessary, and serve.

Nutrition Analysis

Calories 291, Total Fat 9g, Saturated Fat 3g, Sodium 676mg, Carbohydrates 21g, Dietary Fiber 3g, Protein 32g, Calcium 286mg