Are you tired of eating the same thing? Here are some new Diabetes recipes to try this week and add to your collection!
An adventurous approach to meal planning for people with diabetes means keeping a look-out for versatile diabetes recipes. Because diet is such an essential component of diabetes management, it is important that choices are not only healthy but varied and interesting. Diet plans should also include the snacks we reach for in-between meals. Long lapses between meals usually lead to eating too much at the next mealtime which can cause blood sugar to spike. Having a selection of diabetic friendly dinner recipes and other easy diabetic recipes can ease the challenge of keeping blood sugar levels stable.
The diabetes recipes to try this week have been culled from recipes recommended by the American Diabetes Association and the Mayo Clinic. The key in many instances, is to turn meals that you already love into tasty diabetic friendly recipes. These recipes include the full spectrum of meals that can be adapted for double duty. From easy appetizers that can be prepared ahead and enjoyed as a hot or cold snack to dinner recipes that will also make a hearty lunch.
Diabetes Appetizer/Snack Recipes
This artichoke dip is a quick and easy appetizer that is also safe as a go to snack for people with diabetes. To increase the fiber, they suggest pairing it with crudités which are assorted raw vegetables such as sliced carrots, celery and cucumbers. Toasted pita triangles work as well.
2 cups artichoke hearts
1 tablespoon black pepper
4 cups chopped spinach
1 teaspoon minced thyme
2 cloves garlic, minced
1 tablespoon minced parsley
1 cup white beans, washed and drained
2 tablespoons Parmesan cheese
1/2 cup low-fat sour cream
Prepare this easy recipe by mix all ingredients together and spooning it into an oven safe dish. Bake at 350% F for 30 minutes. Serve with crudités.
Who says diabetes dining has to be boring. This nutritious appetizer from the Mayo Clinic can be made ahead for a quick nibble to stave off hunger anytime. Ingredients for this recipe makes 20 appetizers and include…
20 Cremini mushrooms
2 cups fresh basil leaves
1/4 cup fresh Parmesan cheese
2 tablespoons pumpkin seeds
1 tablespoon olive oil
1 tablespoon fresh garlic
2 teaspoons lemon juice
1/2 teaspoon kosher salt
Topping
1 1/2 cups panko breadcrumbs
1/4 cup melted butter
3 tablespoons chopped fresh parsley
Pre-heat the oven to 350% F. Wash mushrooms and remove stems. Line the mushroom caps upside down on a baking sheet. Combine panko, butter and parsley in a small bowl and set aside.
To prepare the filling by placing basil, cheese, pumpkin seeds, oil, garlic, lemon juice and salt into a food processor and pulse until evenly blended. Stuff each mushroom cap with basil pesto filling.
Sprinkle 1 teaspoon panko mixture on each pesto filled mushroom cap. Bake for 10 to 15 minutes or until golden brown.
Breakfast Favorite Gets a Diabetic Makeover
If having a delicious muffin in the morning has been your go to breakfast before your diabetes diagnosis, with a few substitutions you may not have to give it up entirely. However, it may be healthier for you if you alternate this favorite with other diabetic friendly breakfast recipes. The good news is that the staff at the Mayo Clinic has done all the hard work of making this “morning glory muffin” a more diabetes friendly treat for you. With a few simple changes to the original recipe, each muffin lost about 120 calories, 9 grams of fat, 31 milligrams of cholesterol, 63 milligrams of sodium and 8 grams of added sugar.
1 cup all-purpose flour
1 cup whole-wheat flour
¾ Cup of sugar
2 teaspoon baking soda
2 teaspoon cinnamon
¾ cup egg substitute
½ cup vegetable oil
½ cup unsweetened applesauce
2 teaspoon real vanilla extract
2 cups unpeeled diced apples
½ cup raisins (optional)
¾ cups grated carrots
1-2 tablespoons chopped pecans (Optional)
Preheat oven to 400% F. Combine flour, baking powder and sugar in a large bowl. Make a well in the center. In a small bowl, mix egg substitute, oil, vanilla extract and cinnamon. Pour into the well in the flour mixture. Mix lightly until dry ingredients become moistened. Add carrots, apples, applesauce and pecans to the mixture and gently fold into the batter. Pour the batter into paper lined muffin pan cups. Bake for 20 to 25 minutes or until the muffins are golden brown.
Diabetic Friendly Dinner Recipes
Pan-Fried Catfish with Fresh Veggie Relish
The American Diabetes Association and The American Heart Association provide this yummy diabetic dinner recipe to try. To heighten the flavor of this dish, source the freshest ingredients you can find which are:
1 medium red bell pepper, diced
1 cup diced carrots
2 tablespoons diced red onion
2 tablespoons fresh lemon juice
1/2 teaspoons sugar
3/4 teaspoon ginger peeled and grated
1/2 teaspoon chili powder
1/2 teaspoon dried oregano,
1/4 teaspoon salt
1/4 teaspoon pepper
4 catfish fillets (about 4 ounces each),
2 teaspoon canola oil
To prepare; rinse catfish and dry. Combine bell pepper, carrots, red onion, ginger, sugar, lemon juice and set aside to marinate. Mix the chili powder, oregano, salt, and pepper and sprinkle over the fish. Using your fingertips, gently press the mixture into the meat of the fish. Coat a large non-stick skillet with oil and place over medium to high heat. When the oil is hot, sauté the fish for about three minutes on each side. The fish is cooked if it flakes easily when tested with a fork.
To serve; plate the fish then spoon equal amounts of the relish over each fish filet.
This diabetic dinner recipe serves four.
Fiber and protein are staples in any diabetes diet. The beans in this robust soup recipe provide both fiber and lean protein. This works as a filling midday meal or satisfying dinner. Ingredients include…
2 teaspoons olive oil
3 small green onions, thinly sliced
1/2 medium rib of celery,
1 (14.5-ounce) unsalted diced tomatoes
2/3 cup canned unsalted white or navy beans
1 cup fat-free, low-sodium chicken broth
10 ounces frozen chopped spinach,
2 tablespoons snipped fresh parsley
1/4 teaspoon dried marjoram, crumbled
1/8 teaspoon cayenne pepper
1/8 teaspoon ground nutmeg
To prepare; add oil to a medium sized sauce pan and swirl to coat. Lightly heat oil over medium heat before adding green onions and celery. Cook stirring occasionally, until the celery is tender but not mushy. Stir in the spinach that has been thawed, finely chopped and squeezed dry. Cook, stirring frequently until any residual liquid has evaporated and the spinach begins to shrink away from the sides of the pan. Add the remaining ingredients except the beans. Increase the heat to medium high and bring to a boil. Reduce the heat, cover and simmer for approximately 10 minutes or until vegetables are tender. Drain and wash beans before adding them to the soup. Cook, uncovered until the beans are heated through and the soup reaches the desired consistency.
Sources:
- http://www.diabetes.org/mfa-recipes/recipes/gluten-free.html?page=2
- http://www.mayoclinic.org/healthy-lifestyle/recipes/artichoke-dip/rcp-20049969
- http://www.diabetes.org/mfa-recipes/recipes/2017-02-pan-fried-catfish-with-fresh-veggie-relish.html
