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These southwest breakfast tostadas are layered with spiced black beans, sautéed spinach, and an egg for a great start to your day. Crisp corn tortillas provide a whole grain base, while fiber-rich beans and healthy fats from avocado help support blood glucose (blood sugar) management. It’s a bold vegetarian breakfast that fits well into a diabetes-friendly eating plan.

You might be asking yourself, “How can it be possible to have a flan in a diabetes-friendly cookbook?” I have to tell you that this happens to be one of my favorite desserts in this book. The magic trick was not using condensed milk and using fat-free evaporated milk instead. Of course, a flan is not a flan without caramel. And for caramel you need real sugar. I used just enough caramel to make this dessert delicious but still guilt-free.

Author Aviva Goldfarb: "This recipe was suggested to me by 10-year-old Ames Williford, of Pennsylvania, who makes this soup for her family. It tastes like a cross between mashed and baked potatoes, so our kids love it. You can sprinkle in toppings to your liking, such as scallions, crumbled bacon, cheddar cheese, and additional sour cream. Serve with Baked Breadsticks and Fruit Kabobs." This recipe from The Six O'Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.

This dish has become the crown jewel of Amy Riolo's American Thanksgiving meal. The combination of herbs, garlic, spices, and lemon juice create a flavorful, moist turkey that is simple to prepare. Turkey should be roasted 20-25 minutes per pound. Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

Robyn Webb has a friend of who owns a cooking school in Arles, France, and each time Robyn visits, her friend makes her fabulous vegetable tart. Hers is a bit higher in fat, but Robyn trimmed it down a bit. All the flavor, but not all the fat.

Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.

Greek phyllo dough stands in as a low fat alternative to traditional empanada dough in this classic Latin comfort food. You can find prepared phyllo dough in the freezer section at the grocery store. These empanadas are filled with a savory combination of corn, red peppers, and mozzarella cheese. For something sweet, you could fill the dough with cheese and guava paste.

Author Aviva Goldfarb: "It took me a few attempts, but I finally made the strata of my dreams. In case you aren’t familiar with it, strata is an Italian baked egg and bread dish. This is a great dish to serve at a brunch, especially because you can make it in advance, but it also makes a nice change for a family dinner. Serve with blueberries or blackberries." This recipe from The Six O'Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.

Chicken empanadas are fun to make and a great no-fork-needed appetizer. Baking these tasty treats gives a crispy crust with less fat and the Manzanilla olives add a delicious nutty flavor.