Searching for good fall recipes for diabetics? Here’s a few of our fall faves.
Fall is finally here and along with it comes the opportunity for seasonal foods and delicious dishes. Whether you are craving warm apple pies, fall soups, or anything pumpkin-related, healthy diabetic recipes are in abundance. Choosing and creating fall recipes that are nutritious and safe for diabetics is easy. Be sure to select protein rich creations that use fresh vegetables or fruit (in moderation), and don’t require processed food-type ingredients as part of the recipe.
Here are a few of our favorite healthy fall recipes for diabetics to make as the temperature drops:
Pumpkin Apple Black Bean Chili
There are plenty of delicious pumpkin recipes good for diabetics like this crockpot pumpkin apple black bean chili from Further Food. In addition to great flavor from cumin and chili powder, the cinnamon in the recipe may help with blood sugar regularity and weight loss.
Prep Time: 20 minutes
Cook Time: 6-7 hours
Servings: 6-8
Ingredients
3 cups organic vegetable broth
1 cup water
1 large onion (chopped)
4 cloves garlic (not chopped or crushed)
1 large, 29-ounce can organic pumpkin
3 cans organic black beans (drained and rinsed)
2 medium tomatoes (coarsely chopped)
3 medium apples (peeled and coarsely chopped)
1 small red bell pepper (coarsely chopped)
1 teaspoon parsley flakes
¾ teaspoon chili powder
½ teaspoon red pepper flakes
1 teaspoon cumin
1 ½ teaspoons nutmeg
2 teaspoons cinnamon
1 teaspoon black pepper
½ teaspoon oregano flakes
Salt to taste
Optional: 2-3 cups shredded, cooked chicken
Instructions
Combine all ingredients (except for chicken) into a crockpot and cook on high for 6-7 hours, depending on your appliance.
About 5 hours into cooking, taste test the soup, and add any additional herbs/spices depending on your flavor preferences. If you eat meat, add the cooked chicken about 20 minutes before you serve the soup to warm through. Serve with warm bread or a side salad.
Gluten-free Zucchini Bread
Increase your healthy fall recipes repertoire with this nutritious zucchini bread made with delicious spices and Greek yogurt from Diabetic Living Magazine.
Prep Time: 20 minutes
Cook Time: 2 h 25 minutes
Servings: Depends on slice size
Ingredients
1 medium zucchini (8 ounces)
½ teaspoon salt
Nonstick cooking spray
1½ cups gluten-free oat flour
1 cup gluten-free all-purpose flour
½ cup almond flour
½ cup sugar (see Tips)
⅓ cup vanilla-flavor whey protein powder
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
6 ounces plain fat-free Greek yogurt
2 eggs
¾ cup unsweetened almond milk
½ cup chopped walnuts
Instructions
Coarsely shred zucchini (you should have about 2 cups shredded zucchini). Place shredded zucchini in a sieve set over a bowl. Sprinkle the salt over zucchini; toss to combine. Let stand for 1 hour to drain. Place zucchini between three layers of 100-percent-cotton cheesecloth or two or three layers of paper towels; squeeze out excess liquid. Set aside.
Preheat oven to 325°F. Coat a 9x5x3-inch loaf pan with cooking spray; set aside.
In a large bowl whisk together gluten-free oat flour, gluten-free all-purpose flour, almond flour, sugar, whey protein powder, baking powder, cinnamon, ginger, and cloves. In another large bowl whisk together yogurt and shredded zucchini. Add eggs and almond milk; stir until combined. Add flour mixture to zucchini mixture; stir until well mixed. Stir in walnuts.
Spoon batter into prepared pan. Bake for 65 to 75 minutes or until a wooden toothpick inserted in the center comes out with only a few moist crumbs attached.
Cool in pan on a wire rack for 10 minutes. Run a thin metal spatula around the sides; turn out onto the wire rack. Cool completely before slicing.
Beans and Greens Soup
Another healthy diabetic recipe is this tasty soup from Diabetes.org made with tomatoes, onions, celery, beans and spices. This soup is a great source of fiber and perfectly paired with a small fruit salad.
Ingredients
2 teaspoons olive oil
3 small green onions, finely sliced
1/2 medium rib of celery, finely chopped
10 ounces frozen chopped spinach, thawed and squeezed dry
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 cup fat-free, low-sodium chicken broth
2 tablespoons snipped fresh parsley
1/4 teaspoon dried marjoram, crumbled
1/8 teaspoon cayenne
1/8 teaspoon ground nutmeg
2/3 cup canned no-salt-added white beans, such as navy beans, drained and rinsed
Instructions
In a medium nonstick saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the green onions and celery for 4 to 5 minutes, or until the celery is tender-crisp, stirring occasionally. Stir in the spinach. Cook for 2 to 3 minutes, or until any liquid has evaporated and the mixture comes away from the side of the skillet, stirring frequently.
Stir in the remaining ingredients except the beans. Increase the heat to medium high and bring to a boil, covered. Reduce the heat and simmer, covered, for 10 minutes, or until the flavors blend and the vegetables are tender.
Stir in the beans. Cook, uncovered, for 1 minute, or until the beans are hot. For a thicker broth, increase the heat to medium when you add the beans. Cook, partially covered, until some of the liquid evaporates and the soup is the desired consistency.
Find additional healthy fall recipes that are great choices for diabetics at www.BetterHealthKare.com
