Diabetic Food Can Taste Good | Diabetes Recipes

Diabetic Food Can Taste Good | Diabetes Recipes.

Diabetic Food Can Taste Good:

People with pre-diabetes are also looking for meal plans which may move them away from the path of full-blown diabetes. There’s not a lack of low-sugar recipes, Splenda recipes — or any other sugar substitute, or even ethnic diabetic-friendly recipes. A wonderful salad or sugar-free dessert can be made by anyone who knows a little bit, or lots, about cooking and specific recipes. The question is — how do you weed through all of the hundreds of diabetes recipes and find some that work for you?

There are several ways that blood sugar levels can be made normal, and one of those ways is by diet. Glucose meters & medicines are severeal ways to reduce the risks that often come with having diabetes. Through judicious use of diabetic recipes, an excellent meal schedule will be assorted and interesting & help diabetics get over the overindulgence that sometimes occurs at holiday & other family get togethers.

A good meal plan does not mean that anyone has to deprive themselves. Along the way, a person who’s diabetic is able to lose weight, and lower their chances of stroke, heart disease, & other diabetes caused conditions and problems. As you learn to handle your type 2 diabetes, choosing good foods, with a little practice & study, can become natural. Choosing recipes for diabetics can also mean learning to eat the correct quantity of food. Because you make sugar-free recipes, does not mean you can eat an overly large amount of them.

We’ve got some tips & tricks: Eat a variety of colorful fruits & veggies. Starchless vegetables in diabetic menus may include carrots, broccoli, spinach & others. A good entre such as whole wheat spaghetti along with stir-fried veggies is often a favorite amongst recipes for diabetics. Reconstituted dried beans like pinto and kidney beans, as well as lentils, add protein to any diabetic dish. There are a lot of recipes that include beans. Eat fish meals as much as 3 weekly.

Baked fish with a nice sauce is simple to make & creates a great meal for a diabetic. When you consider meat, think lean. Sirloin steak, beef tenderloin, pork loin, skinned chicken breasts or other types of poultry is very versatile & quick to make. Dairy, such as skim milk as well as low-fat cheese & nonfat yogurt can make a few good rich and creamy sauces. Water and calorie-free waters and tea are much better than diet sodas.

Get single ingredient products when you can, to create your meals. Use light veggie or olive oil to cook with. Fat is fat, but these two are superior than others. Check out low calorie and good for you desserts. There’s a ton of wonderfully tasty recipes out there. Watch portion size, no matter what you make.

 

Diabetic Diet Menu – Vegetarian Breakfast | Diabetes Recipes

Diabetic Diet Menu – Vegetarian Breakfast | Diabetes Recipes.

Almost everyone in my mother’s family is overweight and has type-2 diabetes. One thing that our family doctor always encourages my mother to do is to eat healthy and control her weight. Excess body fat is one

 

of the main factors that lead to type-2 diabetes and cause several diabetic complications, such as heart disease, high blood pressure, poor blood circulation, neuropathy and certain types of skin problems.

Avoiding saturated fat by limiting meat consumption and opting for vegetarian dishes a few times a week might be a great idea for diabetic patients who are serious about weight control. Unlike the vegan diet, vegetarian meals may contain certain animal products, such as milk and eggs, which are good sources of protein. So it allows you to lose weight without making you feel like you have to eat a bunch of nuts and seeds like a bird, in order to compensate for the protein you have missed.

 

To prepare healthy vegetarian breakfast for diabetics is quite simple. There are 3 things to remember: whole grain, fresh fruits and green tea. Oh and there is one other special ingredient: flaxseed. I’ll talk more about these superfoods as we take a look at each sample menu.

 

The most fundamental thing all diabetic patients should remember is to stay away from refined carbohydrates, found in products like white bread, white rice and refined sugar. These foods get converted into glucose so fast they can cause your blood sugar level to skyrocket. Instead, consume complex carbs from fresh fruits and whole grain products to stabilize your blood sugar level. Also, make sure your cereal is sugarless. Having whole grain cereal loaded with sugar wouldn’t be a proper diabetic diet plan.

 

Oatmeal is another great source of complex carbs. Ask any diabetes experts and they’ll all agree that oatmeal is highly beneficial for diabetics. With a low glycemic index, oatmeal doesn’t turn into sugar so quickly, and thus prevents diabetics from experiencing a sugar rush. High in fiber, it keepsour stomach feelingfull for a long time and doesn’tlead to anenergy slump. However, not all types of oatmeal are equally nutritious. For diabetics, the old-fashioned oatmeal is more recommended. Unfortunately, the instant oatmeal isn’t as diabetic-friendly.

 

This menu is higher in calories than the others, but still healthy compared to a traditional breakfast with fatty bacon and fluffy pancakes. End the meal with a cup of hot or iced green tea, and get ready to enjoy your morning. Drinking green tea is like killing two birds with one stone. It helps stabilize your blood sugar levels, and at the same time, promotes weight loss by accelerating your metabolism.

 

For those of you who usually have a small appetite in the morning, try making a breakfast smoothie and bring it with you on the way to work. You can drink it in your car, on the subway or even while walking. Breakfast smoothies are convenient, tastyand nutritious. These are a few healthy recipes I know. All you have to do is mix the ingredients in a blender until smooth.

 

• Strawberry-Banana Smoothie: 1 package soft tofu (10.5 oz), 1 large banana, 1 cup fresh strawberries, 1 cup apple juice

 

• Banana-Orange Smoothie: 1 large banana, 1 medium orange (peeled and sliced), 1/2 cup soy milk, 1/2 low-fat vanilla yogurt

 

• Oatmeal Smoothie: 3/4 cup cooked old-fashioned oatmeal, 1 cup low-fat milk, 1 large banana, 1 cup low-fat coffee yogurt.

 

Recent studies have found that flaxseed can help lower blood sugar and increase insulin levels. However, there haven’t been adequate medical statistics to confirm that. My mother and my friend, Gwen, both have been regularly consuming flaxseed oil. Gwen’s blood sugar has gotten better and accordingly her doctor has lowered the dosage of her diabetes medications. But as for my mother, her diabetes symptoms have not improved much. So flaxseed might not work for everyone with diabetes, but at least, it is worth a try. Besides promoting better blood sugar control, it is also believed to help prevent heart disease due to its high content of alpha-linolenic acid (ALA).

To use flaxseed in your breakfast, simply add 1 – 2 tbsps. of ground flaxseed or flaxseed oil to your cereal, oatmeal or breakfast smoothies. (Don’t use flaxseed oil in cooking; it tends to burn easily.) One bad thing about flaxseed is that it’s a bit high in calories, so try to consume it in moderation.

Diabetes Recipes: Roast Pork Loin with Mushroom Dressing – Diabetes Recipes

Diabetes Recipes: Roast Pork Loin with Mushroom Dressing – Diabetes Recipes.

Roast Pork Loin with Mushroom Dressing

y i e l d : 6 servings

 

• 2 pounds boneless center-cut pork loin
• 2 cloves fresh garlic, very finely chopped
• 1 teaspoon salt (optional)
• 2 teaspoons black pepper
• 1 teaspoon rosemary

– If you use water instead of wine, the stock will have 32 calories per serving and 0 grams of alcohol.
– Figure in parentheses does not include salt.

Preheat the oven to 350°.

 

Trim off all exterior fat from the pork loin. Combine the chopped garlic with salt, pepper, and rosemary. Rub the pork loin with this mixture to season. Place the pork loin in a shallow pan, add 1 cup of water, cover with
aluminum foil, and place in the oven for about 40 minutes. Uncover. Increase the temperature to 400º and continue cooking until an internal temperature of 165º is reached (on a meat thermometer inserted into the very center of the roast), or approximately 30 minutes more.

 

Remove from the oven, let stand for 20 minutes, then slice and serve.
Serve sliced atop Mushroom Dressing with Good Luck Black-Eyed “Peas” (recipes follow).

– Serving size: 3 ounces
– Lean meat exchanges: 3
– Calories: 172
– Calories from fat: 61
– Total fat: 7 grams
– Saturated fat: 3 grams
– Cholesterol: 62 milli-grams
– Sodium: 332 (41)* milli-grams
– Protein: 32 grams

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Cilantro Tuna Burgers: Diabetes Recipes – Diabetes Recipes

Cilantro Tuna Burgers: Diabetes Recipes – Diabetes Recipes.

Cilantro Tuna Burgers: Diabetes Recipes

 
Serve these as patties or as a sandwich (I recommend a nice crispy French roll with Dijon mustard).
If you are eating this as a patty, my testers all agree that tomato salsa is a perfect accompaniment (you can use the salsa on page 25 if you want to make it homemade).

• 1 pound fresh tuna, cubed
• ½ cup 1-inch scallion pieces (light and dark parts)
• ½ cup lightly packed cilantro leaves (fresh coriander)
• ¼ cup lightly packed fresh parsley leaves
• ¼ cup plain dry bread crumbs
• 2 tablespoons fresh lime juice
• 2 egg whites
• 2 cloves garlic, minced
• ¹⁄8 teaspoon ground red pepper
• Salt to taste
• 1 teaspoon olive oil

1 Place the tuna, scallion, cilantro, parsley, bread crumbs, lime juice, egg whites, garlic, pepper, and salt in a food processor. Cover and process until everything is minced.

2 Form into four 4-inch patties.

3 In a large nonstick skillet, heat the oil over medium-high heat. Add the patties and cook 3 minutes on one side, then turn and cook 2 to 3 minutes longer or until cooked through.

SERVES: 4
Diabetic Exchanges: ¼ bread; 4 very lean meat; ¼ vegetable; 1 fat

REDUCED PROTEIN: Prepare a quarter of the tuna burger recipe (¼ pound tuna, 2 tablespoons scallion, 2 tablespoons cilantro, 1 tablespoon parsley, 1 tablespoon lime juice, ½ egg white, ½ clove garlic, pinch pepper). After step 1 do the following: in a large nonstick skillet heat 2 teaspoons of olive oil over medium-high heat. Add 2 cups of sliced zucchini and cook, stirring, until slightly softened, about 3 minutes; remove from skillet. Add the tuna mixture and cook, stirring and breaking up the mixture into coarse crumbles, until no longer pink, about 2 minutes. Return the zucchini to the skillet and add 3 cups cooked farfalle (bowties) or other similar-size pasta, 2 tablespoons water, and ¹⁄8 teaspoon ground black pepper. Cook, stirring, until mixture is heated through.

Diabetic Exchanges: 2¼ bread; 1¼ very lean meat; ½ vegetable; ½ fat

MENU SUGGESTIONS: Black Bean Dip (page 22) and Crudités; Radish Salad (page 293); Fresh Melon Wedges

The Diabetes Holiday Recipe: Honey Cake – Diabetes Recipes

The Diabetes Holiday Recipe: Honey Cake – Diabetes Recipes.

he Diabetes Holiday Recipe: Honey Cake

 

y i e l d : 1 10-inch Bundt cake

 

 

Ingredients:

• 1/3 cup matzo meal
• 1/3 cup potato starch
• 1/2 cup Splenda (sugar substitute)
• 3/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 8 eggs, separated
• 1/4 cup vegetable oil
• 3/4 cup honey

 

Preheat the oven to 325°.

 

Combine the matzo meal, potato starch, Splenda, cinnamon, and nutmeg in a large mixing bowl. Make a well in the center of the dry ingredients.

Place the egg yolks in the well and beat them in with a rubber spatula.

Add the oil and honey and beat until smooth. Put the egg whites in a separate bowl and use an electric mixer to whip them until they’re stiff and shiny. Gently fold a third of the egg whites into the matzo mixture. Then
fold in the remaining whites. Combine thoroughly, but do not overmix.

Prepare a 10-inch Bundt pan with cooking spray and pour the batter into the well-sprayed pan. Bake for 1 hour. When the cake is ready, a cake tester inserted in the center will come out clean and the cake will be golden brown on top.

Note: This cake will rise to the top of the pan but settle back down about a third of the way. Allow it to cool in the pan for 15 minutes and then turn it out onto a serving plate.

 

• Serving size: 1/16 of cake
• Starch exchanges: 1
• Fat exchanges: 1
• Calories: 132
• Calories from fat: 54
• Total fat: 6 grams
• Saturated fat: 1 gram
• Cholesterol: 106 milligrams
• Sodium: 34 milligrams
• Carbohydrate: 17 grams
• Dietary fiber: 0 grams
• Sugars: 13 grams
• Protein: 3 grams

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Pinto Bean and Squash Stew – Diabetes Recipes

Pinto Bean and Squash Stew – Diabetes Recipes.

Pinto Bean and Squash Stew

Pinto Bean and Squash Stew

This unexpected combination makes a great meatless meal. Serve with crusty French bread or cornbread.

• 1 pound (455 g) dried pinto beans
• ¼ cup (40 g) chopped onion
• ½ teaspoon minced garlic
• 4 slices bacon, cubed
• 1 jalapeño pepper, seeded and chopped
• ¼ cup (25 g) minced scallions
• 1 butternut squash, peeled and diced
• 1 cup (235 ml) low-sodium beef broth
• ½ cup finely diced red onion
• ¼ cup chopped fresh cilantro
• ¾ cup (180 g) sour cream

Cover pinto beans with 3 inches (7.5 cm) of boiling water in large pot. Add onion and garlic. Cover and bake at 250°F (120°C, gas mark ½) until beans are cooked, 2 to 2½ hours. Keep warm. Cook bacon with jalapeño and scallions over low heat in large sauté pan until bacon is crisp. Add squash and broth. Cover and cook until squash is just tender, about 30 minutes. Combine beans and squash and mix gently but well. Spoon beans and squash into 6 serving bowls. Sprinkle each with red onion, cilantro, and 2 tablespoons (30 g) sour cream.

Yield: 6 servings

Each with: 137 g water; 192 calories (16% from fat, 26% from protein, 58% from carb); 11 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 24 g carb; 7 g fiber; 1 g sugar; 183 mg phosphorus; 79 mg calcium; 2 mg iron; 163 mg sodium; 477 mg potassium; 293 IU vitamin A; 31 mg vitamin E; 5 mg vitamin C; 18 mg cholesterol

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UDON NOODLES WITH SWEET AND SOUR TOFU – Diabetes Recipes

UDON NOODLES WITH SWEET AND SOUR TOFU – Diabetes Recipes.

 

UDON NOODLES WITH SWEET AND SOUR TOFU

 

SERVES 4 PREP 5 MINS COOK 10 MINS

Pickled ginger gives noodles and tofu an unusual twist, complemented by a tangy sweet and sour sauce.

• 2 tbsp sunflower oil
• 1 tbsp pickled ginger
• 9oz (250g) firm tofu, cut into cubes
• salt and freshly ground black pepper
• 10oz (300g) udon noodles

 

For the sweet and sour sauce:

 

• 1 tbsp sunflower oil
• 3 garlic cloves, finely chopped
• 2in (5cm) piece of fresh ginger root, cut into fine strips
• pinch of brown sugar
• 10 cherry tomatoes, halved
• 4 spring onions, finely chopped
• 1 tbsp dark soy sauce
• 1 tbsp rice vinegar
• 1 tbsp Chinese cooking wine

 

1 First, make the sauce. Pour 1 tablespoon of sunflower oil into a wok, then add the garlic and fresh ginger and cook for 1 minute. Add in the sugar and stir for a few seconds, then add the tomatoes and spring onions. Keep stirring for a few more minutes, until the tomatoes start to break down (you can squash them with the back of a fork).

2 Add the soy sauce, vinegar, and cooking wine. Bring to a boil, reduce to a simmer and cook for a couple of minutes.

3 Fry the tofu in 2 tablespoons of sunflower oil until golden. Stir the tofu and pickled ginger into the sweet and sour sauce. Taste, and season with salt and black pepper if required.

4 To finish, stir in the noodles and wait until they soften (about 2 minutes), then serve.

 

 

STATISTICS PER SERVING:

 

• Energy 281cals/1,173kJ
• Carbohydrate 30g
• Sugar 3g
• Fiber 0.5g
• Fat 13.5g
• Saturated fat 2g
• Sodium 0.4g