Living with diabetes doesn’t mean you have to sacrifice taste. True, there are some challenges when eating healthy, but all are easily overcome with a bit of creativity. You might even find that your favorite luxuries are still on the menu!
There are some basic principles and facts to remember as you plan your cooking. Diabetics who eat small, consistent amounts of carbohydrates with every meal or snack have better control of their blood sugar levels and body weight. However, a woman who has prediabetes or diabetes should moderate carb intake to about 45 g per meal, and men should have no more than about 60 g per meal, according to the American Diabetes Association. (A health-care provider can help adjust amounts based on your individual needs and age.) As a rule, stay away from anything excessive!
Fiber—especially the soluble kind—can also be a secret weapon! It takes longer to metabolize than other carbs, so it improves blood sugar control and lowers insulin resistance in both people who have diabetes and those who don’t. Consistently getting the right amount of fiber can even lessen (or in some instances, eliminate) the need for diabetes medication. The American Diabetes Association recommends that women consume at least 25 g of fiber per day; men should get a minimum of 38 g daily. Reap the health benefits above by eating foods naturally high in fiber—whole grains, beans, fruits, and vegetables. Aim for eight servings a day of fruits and veggies, with a heavier focus on your vegetables. While fruit is indeed a great source of fiber and nutrients, it is also high in sugar, even if it is naturally occurring.
Finally, don’t forget healthy fats. Replacing saturated fats and trans fats with monounsaturated fatty acids (MUFAs), such as olive oil, canola oil, peanut oil, nuts, nut butters, and avocado, helps lower total and LDL “bad” cholesterol levels, improves the function of blood vessels, and benefits insulin levels and blood sugar control.
The following are recipes packed full of flavor, but also approved by Bottom Line experts for those trying to prevent or better manage diabetes. They should give you a solid jumping-off point on your way to eating deliciously (and consciously).
SUPER VEGETABLE SOUP
This soup is bursting with nutrients from all of the vegetables.
•12 ounces low-sodium vegetable stock
•¼ cup chopped carrots
•¼ cup chopped leeks
•¼ cup chopped zucchini
•¼ cup chopped shredded cabbage
•1 (14-ounce) can cannellini beans, drained and rinsed
1.Combine all ingredients and simmer 10 minutes. Serve chunky or puréed.
Source: Lisa R. Young, PhD, RD, adjunct professor of nutrition at New York University and a registered dietitian in private practice, both in New York City. She is the author of The Portion Teller Plan. PortionTeller.com.
MINESTRONE WITH FRENCH LENTILS
Generally speaking, the more intense the color, the richer the antioxidant content of a vegetable, fruit, or legume, which is why this recipe features ingredients such as squash, green lentils, and escarole. Exceptions: Onions and garlic, although white, provide high levels of antioxidant flavonoids.
•¼ cup olive oil
•3 garlic cloves, sliced thin or chopped fine
•1 medium yellow onion, diced
•1 cup French green lentils
•2 celery stalks, cut into ½-inch pieces
•8 cups low-sodium chicken or vegetable stock
•1 (28-ounce) can chopped tomatoes
•2 small yellow squash, diced
•¼ pound trimmed green beans, cut into ½-inch pieces
•4 cups escarole (cut leaves across in 1-inch strips)
•2 medium zucchini, diced
•Salt and pepper to taste
1.In a large soup pot, heat the olive oil on a medium setting. Put in garlic, onion, lentils, and celery, and stir. Add stock and tomatoes, and simmer for 40 minutes. Then place squash, green beans, escarole, and zucchini in the pot. Season with salt and pepper, and return to a boil. Lower heat, and simmer for 10 minutes.
Serves six to eight.
Source: Patti Tveit Milligan, RD, CNS, a natural foods nutritionist and a registered dietitian in Fountain Hills, Arizona, and Gregory Anne Cox, a chef in Hampton Bays, New York.
RED LENTIL AND APRICOT SOUP
Lentils are loaded with nutrients and come in a variety of colors, tastes, and textures. They cook faster than other legumes and don’t need to be soaked. They are great either as the main ingredient in soups and salads or combined with other foods in vegetarian or meat dishes.
Like beans, their legume cousins, lentils pack a nutritional punch. One-half cup of cooked lentils has about 9 g of protein and 8 to 10 g of fiber. They are also a good source of folate, iron, manganese, and phosphorus. Lentils contain valuable antioxidant phytonutrients, particularly catechins and proanthocyanidins.
Fiber-rich and cholesterol-free, lentils slow the absorption of sugars into the bloodstream and help prevent type 2 diabetes. They protect the heart by reducing blood lipid levels. Their high fiber content helps you feel full, making it easier to practice portion control and watch calories.
•1 cup dried red lentils
•1 cup finely chopped onion
•1 cup canned diced tomatoes
•½ cup chopped Turkish dried apricots
•2 teaspoons grated fresh ginger
•1 garlic clove, finely chopped
•½ teaspoon ground cumin
•½ teaspoon ground turmeric
•¼ teaspoon ground cinnamon
•⅛ teaspoon ground black pepper
•½ cup cilantro leaves, chopped
•4 tablespoons pomegranate juice
1.Place the lentils in a mixing bowl. Fill the bowl with cool water, covering the lentils by two inches. Using your hand, swish the lentils until the water is cloudy. Carefully pour out the water. Repeat this two to three times, until the water stays almost clear. The lentils will be stuck together in a lump after the last draining. Push them into a large, deep saucepan.
2.Add to the pot the onions, tomatoes, apricots, ginger, garlic, cumin, turmeric, cinnamon, and pepper. Add four cups water. Bring the liquid to a boil, then reduce the heat and simmer the soup, covered, until the lentils are soft, about 30 minutes. Turn off the heat, mix in the cilantro, and season the soup to taste with salt.
3.To serve, divide the soup among four deep soup bowls. Drizzle one-fourth of the pomegranate juice in a swirl in the center of each bowl. Serve immediately.
Serves four.
Source: Dana Jacobi, a New York City–based recipe developer and cookbook author. Her cookbooks include The Essential Best Foods Cookbook and 12 Best Foods Cookbook. DanasMarketBasket.com.
HERBED CHICKEN BREAST
Because diabetics are at a greater risk for life-threatening complications such as hypertension, heart disease, and stroke, it’s particularly important that they keep blood glucose in control while maintaining normal levels of blood pressure and blood lipids (cholesterol). It can be challenging to do all that while still preparing food that is flavorful and appealing. Liven up your meals with garden-fresh herbs, many of which are available year-round, even in supermarkets. Fresh herbs are densely packed with flavor. You can use herbs in a variety of ways throughout the seasons, such as this simple chicken recipe.
•4 chicken breasts
•1 tablespoon extra-virgin olive oil
•1 teaspoon dried rosemary
•1 teaspoon poultry seasoning
•1 teaspoon salt-free lemon pepper
•1 tablespoon minced garlic
•½ teaspoon red pepper flakes
•Cooking spray
1.In medium bowl, combine olive oil, rosemary, poultry seasoning, lemon pepper, garlic, and red pepper flakes. Add chicken breasts and turn to coat. Cover and refrigerate 1 hour.
2.Preheat oven to 375°F.
3.Preheat sauté pan to medium-high heat. Spray pan with cooking spray. Add chicken breasts to pan and sear to desired color, about 10 seconds, then turn over and sear other side.
4.When both sides are seared, remove chicken from pan and place in a baking dish or on a cookie sheet. Do not cover. Place in oven. Cook meat until it is done, at 165°F internal temperature. When chicken is done, remove from oven and let rest for two to four minutes.
Serves four.
Source: Chris Smith, the Diabetic Chef, an executive chef working in the healthcare field. A graduate of the prestigious Culinary Institute of America, Smith has also worked as a chef at the four-star Le Cirque restaurant in Manhattan. He is author of two cookbooks, Cooking with the Diabetic Chefand The Diabetic Chef’s Year-Round Cookbook. He lectures widely about cooking for people with diabetes.
SWEET POTATO SPAGHETTI AND MODERN MINI MEATBALLS
How do you “healthy up” a truly classic favorite dish like spaghetti and meatballs? Instead of pasta, this substitutes spiralized sweet potatoes. The meatballs call for a smaller amount of leaner beef, enhanced with oats and mushrooms. The sauce starts with a low-calorie marinara, then adds beets and red peppers for more flavor and nutrition.
For meatballs:
•¼ cup rolled oats, uncooked
•2 tablespoons fresh thyme leaves
•8 ounces cremini mushrooms, cleaned and stems trimmed
•½ medium yellow onion, finely chopped
•2 teaspoons extra-virgin olive oil
•⅛ teaspoon salt
•¼ teaspoon freshly ground pepper
•½ pound lean ground beef (10 percent fat)
•1 large egg, lightly beaten
For sauce:
•1 2/3 cups low-sodium, low-fat, low-sugar marinara sauce
•1 medium beet, peeled and grated
•1 red bell pepper, very finely chopped
•2 tablespoons fresh thyme leaves, minced
•¼ teaspoon salt
•¼ teaspoon freshly ground pepper
For sweet potato spaghetti:
•4 cups spiral-cut sweet potato
•Additional thyme leaves and freshly ground pepper for garnish
1.Prepare meatballs: Process oats and thyme leaves in a food processor until finely ground, about 30 to 40 seconds. Transfer to a large bowl.
2.Place mushrooms in food processor, and pulse until very finely minced, 12 to 15 pulses. Scrape mushrooms onto a plate. Place onion pieces in food processor, and pulse until very finely chopped, about 10 pulses. Add to mushrooms.
3.Heat a large skillet over medium heat. Add olive oil, then onion, and cook, stirring frequently, until evenly browned, about 6 minutes. Add mushrooms, and sprinkle with a pinch of salt. Reduce heat to medium-low and cook, stirring frequently, until mushrooms and onions are dry, about 7 minutes. Scrape into the oat mixture, and let cool completely.
4.When the oat/mushroom mixture is cool, add the salt and pepper and toss to mix. Add ground beef and egg, and mix well. Roll slightly rounded tablespoons of the meatball mixture into 20 mini meatballs, placing them on a plate. Cover and refrigerate 30 minutes.
1.Prepare sauce: Combine the marinara sauce, beet, bell pepper, and thyme in the skillet, and bring to a simmer over medium heat. Cover, reduce heat, and simmer 15 minutes, stirring frequently, until vegetables are tender. Cool and process until smooth in food processor. (If you prefer a chunkier sauce, skip the processor.) Wipe the skillet clean.
1.Prepare the noodles: You can cook the noodles by placing them in a baking dish and roasting for 10 minutes at 400°F, or place them in a pan of boiling water and blanch for 30 seconds, or combine the noodles with two tablespoons of water in a large glass bowl and microwave at high power for 1 minute or until softened. Drain and arrange sweet potato noodles on platter.
2.Place the skillet over medium heat, and coat with cooking spray. Add one-third (or one-half, if your skillet is at least 8 inches in diameter) of the meatballs and cook, carefully turning the meatballs frequently with 2 soup spoons to keep their shape, until well browned all over and cooked through, 8 to 9 minutes. Reduce heat as necessary to keep from overbrowning. Transfer to a plate. Cook the remaining meatballs, adding them to the plate. Pour the marinara sauce into the skillet—if the sauce is too thick, add up to 3 to 4 tablespoons of water. Cook, stirring, just until hot, about 1 minute. Add the meatballs to the sauce, turning to coat. Serve over sweet potato noodles.
Serves four.
Source: Debby Maugans, food writer based in Asheville, North Carolina, and author of Small-Batch Baking, Small-Batch Baking for Chocolate Lovers, and Farmer & Chef Asheville.
PECAN-CRUSTED ARCTIC CHAR
The pecan crust contrasts nicely with clean-tasting arctic char, a salmon cousin with a milder taste. If you cannot find arctic char, substitute freshwater trout, sea trout, pompano, halibut, or mahi mahi.
•4 fillets arctic char, about 6 ounces each
•2/3 cup finely chopped pecans
•3 tablespoons whole-wheat panko (Japanese-style breadcrumbs)
•1 tablespoon Dijon mustard
•1 tablespoon mayonnaise
•Freshly ground black pepper
•Olive oil, for drizzling
•Lemon wedges, for serving
1.Preheat the broiler.
2.Place fish skin side down in an oiled shallow baking dish or on a broiler pan. Mix pecans and panko. Mix mustard and mayonnaise, and smear onto the fish. Season with black pepper. Press the pecan-panko blend onto the fillets. Drizzle with a little olive oil.
3.Cook under the broiler until the topping has browned and the fish is cooked through, about six or seven minutes.
4.Transfer the fillets to dinner plates with a spatula and serve with lemon wedges.
Serves four.
Source: Susan Stuck, food writer and editor specializing in nutrition, sustainable foods, traditional preserving techniques, and French and Italian cooking, based in Burlington, Vermont, and author or coauthor of several cookbooks including The Taste for Living World Cookbook: More of Mike Milken’s Favorite Recipes for Fighting Cancer and Heart Disease.
COCOA AND TOASTED-ALMOND–CRUSTED SALMON
Derived from the dried seed of the cacao tree, pure cocoa powder delivers a powerful dose of natural flavanols that have been found to prevent clogged arteries, improve circulation, and reduce blood pressure.
•1 tablespoon unsweetened cocoa powder
•¾ cup almonds, toasted and chopped
•2¼ teaspoons olive oil
•8 six-ounce portions center-cut salmon fillets
•½ teaspoon salt
•¼ teaspoon black pepper
1.Combine cocoa powder, almonds, and olive oil, and mix well. Season salmon fillets with salt and pepper. Heat cooking oil in a large sauté pan over medium-high heat. Place four fillets in the pan, flesh side down. Sauté salmon for about 1 to 2 minutes, or until the flesh side is golden brown. Place fillets on greased sheet pan, seared side up. Repeat for other fillets.
2.Place sheet pan in preheated 375°F oven for four minutes. Remove from oven. Spread 1½ tablespoons of crust mixture over each portion. Return to 375°F oven for one to two minutes or until desired doneness.
Source: Chef Ken Gladysz, executive chef at Hotel Hershey in Hershey, Pennsylvania.
CURRIED GRAINS AND CAULIFLOWER, CHARD, EGGS, AND CUCUMBER RAITA
Combine eggs with just the right proportion of healthy whole grains and vegetables, and voila!—nutritious, filling, and inexpensive lunches and dinners.
•1 small (pickling) cucumber, peeled, halved lengthwise, and seeded
•1 clove garlic, peeled and finely chopped
•2/3 cup plain low-fat yogurt (one 8-ounce container)
•5 large eggs
•1½ teaspoons curry powder, divided
•Salt and freshly ground pepper
•2 teaspoons olive oil
•1½ cups small cauliflowerets (single florets)
•1½ cups chopped Swiss chard
•2 cups hot, cooked multigrain whole-grain pilaf
•2 tablespoons each sliced green onion, ground red pepper, for garnish
1.Grate cucumber on large holes of a grater. Place in a fine-mesh sieve, and press to remove liquid. Mash garlic and ⅛ teaspoon salt on cutting board with the flat side of a knife blade. Combine cucumber, garlic mixture, and yogurt in a small bowl and stir well.
2.Combine eggs, ½ teaspoon curry powder, and ¼ teaspoon each salt and pepper in a medium bowl and whisk to blend.
3.Spray a large, nonstick skillet with cooking spray, add one teaspoon olive oil, and heat over medium-high heat. Add cauliflower, and sauté until lightly browned, two to three minutes. Sprinkle remaining curry powder over cauliflower, and toss well. Add ¼ cup water, cover, reduce heat to medium, and cook until cauliflower is just tender, three to four minutes. Add chard, tossing just until it begins to wilt, about one minute. Stir in whole-grain pilaf, cover, and cook until hot, stirring frequently. Divide into serving bowls.
4.Wipe skillet clean, spray with cooking spray, and place over medium-low heat. Add remaining one teaspoon of olive oil. Whisk the egg mixture just until it begins to froth. Pour egg mixture into heated skillet, and cook until eggs begin to set on the bottom, 30 to 60 seconds. Using a heat-proof spatula, push the eggs across the skillet with sweeping motions, tilting the skillet a little to spread any uncooked egg onto the bottom of the skillet. Continue until the eggs appear set but moist. Remove from heat, and divide on tops of grains. Scatter eggs with green onion, and sprinkle with ground red pepper, if desired. Top with cucumber mixture, dividing evenly.
Serves three.
Source: Debby Maugans, food writer based in Asheville, North Carolina, and author of Small-Batch Baking, Small-Batch Baking for Chocolate Lovers, and Farmer & Chef Asheville.
CUBAN-STYLE BLACK BEANS AND PLANTAINS OVER OATMEAL
Research continues to accumulate that regular consumption of whole grains—at least three servings a day—can reduce cholesterol and blood sugar levels, lower the risk of type 2 diabetes and cardiovascular disease, as well as boost immunity and improve your digestion and bowel function. And because they’re chock-full of fiber and make you feel full longer, they can also help you lose weight.
The main ingredient here is steel-cut oats, which are more flavorful, chewier (in a good way), and less processed than rolled oats. Many people who don’t like rolled oats find that they love steel-cut oats—so give these a try.
•1 cup steel-cut oats
•2 tablespoons olive oil
•2 firm, ripe plantains, peeled and sliced lengthwise into 2-inch pieces
•1 large onion, diced
•1 green pepper, diced
•½ cup chicken broth or stock
•2 (15-ounce) cans black beans, drained and rinsed
•1 teaspoon cumin
•1 pinch salt and pepper to taste
•Fresh cilantro leaves (optional)
•Fresh sliced avocado (optional)
•Queso fresco cheese (optional)
1.Cook the oats according to the package directions, and set aside—but keep warm.
2.Heat 1 tablespoon of olive oil in a medium skillet over medium heat, and sauté the sliced plantains in it for four to five minutes until they are golden and slightly browned.
3.Remove them from the pan, and then heat the remaining tablespoon of olive oil and sauté the diced onion and green pepper for five to seven minutes until the onion is translucent and beginning to brown.
4.Add the chicken stock, beans, cumin, salt, and pepper to the pan, and cook for another five to eight minutes until the beans are heated.
5.Divide the oatmeal into four servings, and top with the black beans and the plantains. If desired, garnish the dish with fresh cilantro, sliced avocado, and cheese.
Serves four.
Source: Sam Stephens, Quaker Oats chief creative oatmeal officer and owner of OatMeals Restaurant in New York City.
LIME AND CHICKEN CHILI WITH AVOCADO
This Mexican-inspired chili gets a tart kick from limes. Tomatoes, beans, and yellow corn add protective fiber and phytonutrients.
•2 tablespoons extra-virgin olive oil
•1 large yellow onion, chopped
•3 stalks celery, thinly sliced
•1 jalapeño pepper, seeded and diced
•5 garlic cloves, minced
•1 pound whole boneless, skinless chicken breasts
•1 cup frozen corn
•1 (14.5-ounce) can no-salt diced tomatoes
•1 (16-ounce) can cannellini beans, drained and rinsed
•4 cups reduced-sodium chicken broth
•1½ teaspoons Italian seasoning
•1 teaspoon oregano
•¼ teaspoon of cumin
•2 whole limes
•½ bunch cilantro, rinsed and chopped
•1 medium avocado, cubed
1.In a soup pot, heat the extra-virgin olive oil over medium-high heat. Sauté the onion, celery, jalapeño pepper, and garlic cloves until tender—about six minutes. Then add the whole chicken breasts, corn, tomatoes, cannellini beans, chicken broth, Italian seasoning, oregano, and cumin to the pot. Stir the ingredients. Bring to a boil, then reduce heat, cover, and simmer for 55 minutes. Transfer the chicken breasts to a large platter, shred them with two forks, and return the chicken meat to the pot. Before serving, stir in the juice from one of the limes and the cilantro. Ladle the chili into bowls and garnish each serving with cubed avocado and a wedge from the remaining lime.
Serves six.
Source: Alice Bender, MS, RDN, head of nutrition programs for the American Institute for Cancer Research, a Washington, DC–based nonprofit devoted to research and education related to the role of nutrition in reducing cancer risk. Bender is also coauthor of the “Nutrition and Cancer Prevention” chapter in the reference book Oncology Nutrition for Clinical Practice.
NO-NOODLE EGGPLANT LASAGNA
The eggplant is sautéed and used in place of noodles. Use two large skillets to speed up the sauté time.
•1 medium eggplant (about ¾ pound)
•1 tablespoon olive oil, divided
•Salt and freshly ground black pepper
•½ cup sliced onion
•2 garlic cloves, crushed
•2 cups sliced mushrooms
•1½ cups ricotta cheese
•1 cup shredded mozzarella cheese
•½ cup freshly grated Parmesan cheese
•1 cup basil leaves, in bite-size pieces
•1 egg
•1 cup pasta sauce
1.Preheat the oven to 350°F. Slice the eggplant into quarter-inch rounds. Heat ½ tablespoon of the olive oil in each of two skillets over medium-high heat. Add the eggplant slices, and sauté two to three minutes per side or until they are soft. Remove the eggplant to a plate. Sprinkle with salt and pepper to taste.
2.Add the remaining ½ tablespoon of olive oil to one skillet over medium-high heat. Sauté the onion, garlic, and mushrooms together until the onion is transparent, about five minutes.
3.Mix the ricotta, mozzarella, and Parmesan together. Add the basil and egg.
4.To assemble, spoon a thin layer of pasta sauce over the bottom of a lasagna dish. Place a layer of eggplant slices over sauce. Spread about one-third of the pasta sauce over the eggplant. Spread one-third of the ricotta mixture over the pasta sauce. Spoon one-half of the mushroom mixture over the ricotta. Place a second layer of eggplant slices over the mushrooms. Spread another third of the ricotta mixture over the eggplant. Spread the remaining mushroom mixture over the ricotta. Spread another third of the remaining pasta sauce over the mushrooms. Place a third layer of eggplant slices over the pasta sauce. Spoon the rest of the pasta sauce over the eggplant. Spread the remaining ricotta mixture as the last layer.
5.Bake for 40 minutes. Remove, and let rest for 15 minutes. Cut into squares.
Serves four.
Source: Linda Gassenheimer, an award-winning author of numerous cookbooks, including Delicious One-Pot Dishes: Quick, Healthy, Diabetes-Friendly Recipes. Based in Florida, she writes the syndicated newspaper column “Dinner in Minutes.” DinnerInMinutes.com.
LIME-SCENTED QUINOA WITH BLACK BEANS, TOMATO, AND CILANTRO
•3 cups chicken or vegetable stock
•1½ cups uncooked quinoa
•¼ cup olive oil
•¼ cup fresh lime juice
•¼ cup finely chopped cilantro or flat-leaf parsley
•Salt and pepper to taste
•Zest of one lime
•1 tablespoon hot sauce
•1 (15-ounce) can black beans, drained and rinsed
•1 cup diced red or yellow tomatoes
•1 cup diced red bell pepper
1.Bring stock to a boil, and add quinoa. Stir, and bring back to a simmer. Cover, and cook for 12 to 14 minutes or until the quinoa is fluffy and tender. Strain and let cool. In a small bowl, whisk the oil, lime juice, cilantro, salt and pepper, zest, and hot sauce. Place quinoa, beans, tomatoes, and red pepper in a medium bowl. Add the olive oil mixture, and toss. Suggestion: Serve with sautéed kale or spinach lightly tossed with olive oil and garlic.
Serves four.
Source: Patti Tveit Milligan, RD, CNS, a natural foods nutritionist in Fountain Hills, Arizona. She developed these recipes with Gregory Anne Cox, a chef in Hampton Bays, New York.
QUINOA WITH ROASTED WALNUTS, LEEKS, AND APPLES
•2 cups chicken or vegetable stock (water may be used instead, but stock adds more flavor)
•1 cup uncooked quinoa
•2 tablespoons walnut oil
•2 tablespoons olive oil
•1 cup thinly sliced cleaned leeks, white part only
•1 cup chopped green or red apple with peel
•½ cup chopped roasted walnuts
•Salt and pepper to taste
1.Bring stock (or water) to a boil, and add quinoa. Stir, and bring to a simmer. Cover, and cook for 12 to 14 minutes or until the quinoa is fluffy and tender. Strain, and let cool. Heat a medium-sized sauté pan, and add the oils. When oil is fragrant, add leeks, apple, and walnuts, and sauté until leeks are tender. Mix all ingredients. Can be served warm or chilled.
Serves four to six as a side dish.
Source: Patti Tveit Milligan, RD, CNS, a natural foods nutritionist in Fountain Hills, Arizona. She developed these recipes with Gregory Anne Cox, a chef in Hampton Bays, New York.
CREAMY MASHED POTATOES
Instead of mashed potatoes loaded with saturated fat from butter, enjoy these mashed potatoes made with yogurt and a surprise ingredient.
The addition of cauliflower is a sneaky-but-healthy nutrition hack—cauliflower delivers more fiber than potatoes while cutting the carb content of this dish in half! Plus, a 2014 study in BMJ offered further proof that diets high in produce are associated with lower risk for death, particularly cardiovascular mortality. Olive oil is a great source of MUFAs, and the yogurt adds creaminess and even a little protein while curbing carbs.
•1 pound russet (baking) potatoes, peeled and halved
•1 small head cauliflower, cut into florets
•2 tablespoons olive oil
•1 cup vegetable broth
•½ cup plain nonfat Greek yogurt
•Garlic (optional)
•Rosemary (optional)
1.In a large pot, combine potatoes (leave the peels on for extra fiber and nutrients) and cauliflower. Cover with water, bring to a boil, then reduce heat to medium, and simmer for 20 minutes, or until the potatoes and cauliflower are easily pierced with a fork. Drain, and place in a large bowl with the olive oil and vegetable broth. Using an electric mixer on medium speed, beat until creamy. Add yogurt, and beat until just blended. Add garlic or rosemary if you desire.
Serves six.
Source: Laura Cipullo, RD, CDE, a registered dietitian and certified diabetes educator in private practice in New York City. Cipullo is author of The Diabetes Comfort Food Diet and is president of the New York chapter of the International Association of Eating Disorder Professionals.
BROCCOLI PENNE
Instead of white, blood sugar–spiking pasta with high-fat alfredo sauce, have this healthful broccoli pasta dish with mozzarella.
•6 ounces multigrain penne pasta
•2 cups fresh broccoli florets
•1 cup halved grape tomatoes
•6 ounces fresh, part-skim mozzarella cheese, cubed
•¼ cup pesto sauce
•1 tablespoon lemon juice
1.Cook pasta in boiling water, and add broccoli florets to the pot during the last two minutes of cooking. Drain the pasta and broccoli, reserving ½ cup of the water. In a large bowl, place the pasta, broccoli, grape tomatoes, mozzarella cheese, pesto sauce, and lemon juice. Add the reserved pasta water to the bowl, one tablespoon at a time, stirring gently until the ingredients are combined.
Serves four.
Source: Laura Cipullo, RD, CDE, a registered dietitian and certified diabetes educator in private practice in New York City. Cipullo is author of The Diabetes Comfort Food Diet and is president of the New York chapter of the International Association of Eating Disorder Professionals.
QUINOA TABBOULEH
Parsley often is used by traditional healers as a diuretic to reduce water retention. It has a higher vitamin C content than citrus fruits, and it contains oils that can block the effects of some carcinogens, including those produced when grilling meats. The chlorophyll in parsley is a natural breath freshener that is particularly effective at countering the odor of garlic.
Curly leaf parsley has a milder taste than flat leaf. Chefs often keep a bunch of parsley with its stem tips in a jar of water on the counter. They snip it with scissors, which is easier than chopping. Parsley with the stems in water will last about two to three days at room temperature or a few days longer in the fridge.
Quinoa has more protein and iron and fewer carbohydrates than any other grain. It’s rich in lysine, an amino acid that aids in tissue growth and repair (and helps prevent and treat cold sores from the herpes virus). Quinoa is also rich in magnesium, a mineral that reduces the risk for heart attack and stroke.
•4 cups cooked quinoa
•1 cup minced parsley
•3 green onions, chopped
•1 cup seeded, chopped plum tomatoes
•1 clove garlic, minced
•¼ cup olive oil
•Juice of one lemon
•Sea salt
1.Combine quinoa, parsley, green onions, and tomatoes. In a small bowl, whisk garlic with olive oil, lemon juice, and sea salt to taste. Add the dressing to the quinoa mixture, and toss well.
Source: Delia Quigley, certified nutritional counselor (CNC) and creator of the Body Rejuvenation Cleanse, a five-week detoxification program. She teaches whole-foods preparation in Blairstown, New Jersey, and is author of The Everything Superfoods Book. DeliaQuigley.com.
SWEET POTATO HUMMUS
This starchy root vegetable is, to be honest, not the most attractive food—with its odd shape, imperfect skin, and dusting of dirt. But don’t let the appearance stop you from incorporating sweet potatoes into your meals. Chock-full of vital nutrients, including vitamin A, vitamin C, beta-carotene, potassium, folate, fiber, B vitamins, and manganese, the sweet potato is one of the healthiest complex carbs around.
Change up your basic hummus by making it sweet or spicy, depending on your taste preference.
•1 medium sweet potato, washed
•1 (15-ounce) can garbanzo beans, drained and rinsed
•2 tablespoons extra-virgin olive oil
•1 tablespoon tahini (optional)
•Sweet spices: 1 teaspoon cinnamon and 1 teaspoon pumpkin spice
•Spicy spices: ½ teaspoon cayenne pepper, ½ teaspoon paprika, 1 teaspoon cumin
1.Preheat oven to 400°F. With a fork, poke holes in the sweet potato all over (both sides). Place the sweet potato on a baking sheet, and bake for 45 to 60 minutes (until you can squeeze it). Once cooked, remove the skin, and chop the potato into pieces. Add the chopped sweet potato and the other hummus ingredients into a blender, and mix until it makes a smooth consistency with no visible pieces of sweet potato. Add either sweet or spicy spices. Taste and add more spices, if needed.
Source: Janet Bond Brill, PhD, RDN, FAND, is a registered dietitian/nutritionist, a fellow of the Academy of Nutrition and Dietetics, and a nationally recognized nutrition, health, and fitness expert who specializes in cardiovascular disease prevention. Based in Hellertown, Pennsylvania, Dr. Brill is author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks—Without Prescription Drugs, Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease, and Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs. DrJanet.com.
BROCCOLI-WALNUT FARRO CAKES
This muffin pan recipe combines familiar broccoli, red peppers, feta cheese, and toasted walnuts with a different kind of grain—farro. It’s an ancient form of wheat with a chewy texture and nutty taste that’s a good source of protein, fiber, iron, vitamin B-3, and zinc. Look for whole-grain versions, and follow cooking directions on the package.
Serve these cakes with a salad of arugula or watercress drizzled with our garlicky yogurt sauce, and you’ll enjoy a nutritious bounty of flavors, textures, and colors. It’s a meal in a bowl!
For yogurt sauce:
•¾ cup plain yogurt (can be whole, low-fat, or nonfat)
•1 tablespoon extra-virgin olive oil
•2 teaspoons fresh lemon juice
•1 small clove garlic, crushed with ⅛ teaspoon sea salt
For cakes:
•½ cup finely chopped red bell pepper
•2 cups broccoli florets
•1 cup drained, cooked farro
•¾ cup finely crumbled feta cheese
•¼ cup chopped walnuts, toasted
•¼ cup whole wheat panko
•1 large egg, beaten
•¼ teaspoon sea salt
•½ teaspoon freshly ground pepper
For salad:
•3 cups fresh arugula or watercress leaves
•2 teaspoons fresh lemon juice
•2 teaspoons extra-virgin olive oil
1.Preheat oven to 350°F. Spray a six-cup muffin tin with cooking spray. Line the bottoms with circles of parchment paper cut to fit.
2.For the sauce, combine yogurt, olive oil, lemon juice, and crushed garlic, and mix well. Cover and refrigerate up to two hours ahead.
3.Place red bell pepper in a large bowl. Steam broccoli until just tender, about four minutes. Drain, and let cool. Chop broccoli florets into half-inch pieces, then add to bell pepper.
4.Add farro, cheese, walnuts, panko, egg, salt, and pepper to broccoli and bell pepper, and mix thoroughly. Divide evenly among muffin cups, then press down lightly with back of spoon to even the thicknesses. Cover with foil, and bake until set, about 15 minutes. Let cool 10 minutes in pan before removing.
5.Meanwhile, toss arugula or watercress with lemon juice and olive oil. Divide arugula on six serving plates. Place a warm cake on top of each salad and drizzle with yogurt sauce.
Serves six.
Source: Debby Maugans, food writer based in Asheville, North Carolina, and author of Small-Batch Baking, Small-Batch Baking for Chocolate Lovers, and Farmer & Chef Asheville.
KALE BRUSCHETTA
With its sweet, nutty undertone, kale is a nutrition powerhouse, with vitamins A and C, calcium, magnesium, and iron.
•1 cup kale, steamed
•Olive oil for sautéing
•3 cloves garlic, finely chopped
•1 (14-ounce) can cannellini beans, drained and rinsed
•Ground black pepper
1.Sauté kale in olive oil with garlic. Add beans, partially mashing them, and black pepper. Serve spooned onto toasted slices of whole-wheat Italian bread.
Source: Nevia No is the owner of Bodhitree Farm in Burlington County, New Jersey. She sells her produce at farmers’ markets in New York City. BodhitreeFarm.com.
ROASTED BABY BRUSSELS SPROUTS AND BACON
Look for baby Brussels sprouts. The roasted sprouts will be crisp on the outside and tender inside, and the bacon adds a delectable smoky taste. If you don’t like bacon, you can sprinkle a little smoked paprika over them.
•1 tablespoon olive oil
•1 pound frozen small Brussels sprouts (about 4 cups)
•Salt and freshly ground black pepper
•4 bacon slices, diced into ½-inch pieces
1.Preheat the oven to 400°F. Line a baking sheet with foil. Add the oil, and roll the Brussels sprouts in the oil, making sure all sides are covered. Sprinkle with salt and pepper to taste, and toss well. Spread them in one layer on the sheet. Place the diced bacon over the Brussels sprouts. Roast 20 minutes. Remove from oven, and turn sprouts over. Roast another 10 minutes.
Serves four.
Source: Linda Gassenheimer, an award-winning author of numerous cookbooks, including Delicious One-Pot Dishes: Quick, Healthy, Diabetes-Friendly Recipes. Based in Florida, she writes the syndicated newspaper column “Dinner in Minutes.” DinnerInMinutes.com.
ROASTED RED BEETS WITH LEMON VINAIGRETTE
Beets are delicious, easy to cook, and very effective for lowering blood pressure. They make a delicious side dish when roasted, peeled, and topped with a lemon vinaigrette and fresh parsley.
•6 medium-sized beets, washed and trimmed of greens and roots
•2 tablespoons extra-virgin olive oil
•2 teaspoons fresh lemon juice
•1 garlic clove, peeled and minced
•1 teaspoon Dijon mustard
•¼ teaspoon kosher salt
•¼ teaspoon freshly ground black pepper
•¼ cup chopped fresh flat-leaf Italian parsley
1.Preheat the oven to 400°F. Spray a baking dish with nonstick cooking spray. Place the beets in the dish, and cover tightly with foil. Bake the beets for about one hour or until they are tender when pierced with a fork or thin knife. Remove from the oven, and allow to cool to the touch.
2.Meanwhile, in a small bowl, whisk together the olive oil, lemon juice, garlic, mustard, salt, and pepper for the dressing. When the beets are cool enough to handle, peel and slice the beets, arranging the slices on a platter. Drizzle with vinaigrette, and garnish with parsley.
Serves six.
Source: Janet Bond Brill, PhD, RDN, FAND, is a registered dietitian/nutritionist, a fellow of the Academy of Nutrition and Dietetics, and a nationally recognized nutrition, health, and fitness expert who specializes in cardiovascular disease prevention. Based in Hellertown, Pennsylvania, Dr. Brill is author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks—Without Prescription Drugs, Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease, and Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs.DrJanet.com.
ARAME RICE
Better known as seaweed, sea vegetables are among the most nutrient-rich foods on the planet. Many Americans are now familiar with nori (used to prepare sushi rolls) and wakame (added to miso soup). There are many other types of sea vegetables, including arame, which is high in iodine, iron, and calcium. It helps to lower blood pressure, strengthens bones and teeth, and is beneficial for the thyroid.
Many varieties of sea vegetables are sold in dried sheets, which can be used as wraps or sliced and added to salads, soups, and stews.
•½ cup pine nuts
•¼ cup dried arame
•3 cups cooked brown rice
•1 cup cooked wild rice
•2 green onions, minced
•½ cup fresh parsley, minced
•½ cup fresh mint, minced
•1 teaspoon fresh thyme
•3 tablespoons extra-virgin olive oil
•2 tablespoons red wine vinegar
•1 teaspoon ume plum vinegar
1.Toast pine nuts in a dry skillet until evenly browned. Set aside.
2.Soak dried arame in water for 10 minutes. Drain, then cover with water and simmer in a small saucepan for 10 minutes. Drain again.
3.In a large bowl, combine the arame with brown rice, wild rice, green onions, parsley, mint, and thyme.
4.In a separate bowl, whisk together olive oil and the two vinegars. Add the dressing and pine nuts to the arame mixture. Toss well.
Source: Delia Quigley, certified nutritional counselor (CNC) and creator of the Body Rejuvenation Cleanse, a five-week detoxification program. She teaches whole-foods preparation in Blairstown, New Jersey, and is author of The Everything Superfoods Book. DeliaQuigley.com.
ZAATAR FOR EVERYONE!
Zaatar (pronounced ZAH-tahr) is a spice-and-herb blend from the Middle East. It has an amazing and unique flavor that is aromatic, nutty, and tangy all at the same time—with three main ingredients that all are good for you.
Zaatar is used throughout the Middle East—it is sprinkled on hummus or grilled chicken, mixed in with feta cheese, or combined with sliced tomato and onions. You can also add it to couscous, salads, grilled chicken or fish, or cooked beans. Combined with oil, it makes a tasty paste for dipping.
For the two variations below, simply mix all ingredients together.
Aromatic and Tart Zaatar
•1/3 cup dried thyme
•3 tablespoons sumac
•1½ teaspoons sesame seeds
Nutty and Crunchy Zaatar
•¼ cup dried thyme
•2 tablespoons sumac
•1 tablespoon sesame seeds
Source: Paula Wolfert, a California-based expert on Mediterranean and Middle Eastern food and cooking. She is an award-winning author of numerous cookbooks, including The Food of Morocco. Paula-Wolfert.com.
EVEN-BETTER-THAN-PEANUT WALNUT BUTTER
This is so delicious that it can entice even the most resolute peanut butter devotee. This recipe uses a mixture of raw and toasted walnuts, a little salt, and a teaspoon of honey to smooth out any residual bitter taste from tannins in traces of walnut peel that may cling to the nut after shelling. Toasting the walnuts adds texture and aroma too.
•2 cups chopped raw walnuts
•1 teaspoon honey
•¼ teaspoon salt
1.Preheat oven to 350°F. Spread one cup of the walnuts on a baking sheet and bake until fragrant, 8 to 10 minutes. Let cool completely. Place remaining raw nuts and the toasted and cooled walnuts in a food processor. Process until the mixture is a coarse paste, about 30 seconds. Add honey and salt, and process until smooth, 20 to 30 additional seconds. Scrape bowl as needed.
2.Store in a covered jar in the refrigerator.
Makes about one cup.
Source: Debby Maugans, food writer based in Asheville, North Carolina, and author of Small-Batch Baking, Small-Batch Baking for Chocolate Lovers, and Farmer & Chef Asheville.
PUMPKIN PIE
Even if you have diabetes, you can enjoy this traditional favorite. For a scrumptious, reduced-carb pumpkin pie, try this easy recipe, with a tasty, whole-grain crust (and a dollop of whipped cream, if you like).*
•1 Flaky Oat Piecrust (see following recipe)
•1½ cups canned or cooked mashed pumpkin
•¼ cup honey
•Sugar substitute equal to ½ cup sugar (check the label)
•2 to 2½ teaspoons pumpkin pie spice
•⅛ teaspoon sea salt
•1½ teaspoons vanilla extract
•1¼ cups evaporated nonfat or low-fat milk
•½ cup fat-free egg substitute or two large eggs, beaten
1.Preheat the oven to 400°F. Prick several holes in the crust with a fork, and bake for five minutes. Remove from the oven, and set aside.
2.Place the pumpkin, honey, sugar substitute, pumpkin pie spice, salt, and vanilla in a large bowl, and stir with a wire whisk to mix well. Whisk in the evaporated milk and then the egg substitute or eggs.
3.Pour filling into the crust, and bake for 15 minutes. Reduce heat to 350°F, and bake for about 35 minutes more or until a sharp knife inserted near the center of the pie comes out clean. Cool to room temperature, and refrigerate until ready to serve.
Flaky Oat Piecrust
•¾ cup whole-wheat pastry flour
•½ cup quick-cooking (one-minute) oats
•¾ teaspoon baking powder
•⅛ teaspoon sea salt
•¼ cup canola oil
•2 tablespoons nonfat or low-fat milk
1.Place the flour, oats, baking powder, and salt in a medium bowl, and stir to mix well. Add the oil and milk, and stir until the mixture is moist and crumbly and holds together when pinched. Add a little more milk if needed. Set aside.
2.Place a 12-inch square of waxed paper on a flat surface. Shape the dough into a ball, and then pat into a 7-inch circle. Top with another 12-inch square of waxed paper, and use a rolling pin to roll the dough into a roughly 10-inch circle.
3.Coat a 9-inch pie pan with cooking spray. Carefully peel off the top sheet of waxed paper, and place the other sheet, crust side down, over the pie pan. Peel away the waxed paper, and press the crust into the pan.
4.If you’d like to add whipped cream to your pumpkin pie, canned “real” whipped cream is a convenient choice. Most brands have only 15 calories and 1 g of carbohydrate per serving (two tablespoons).
Source: Sandra Woodruff, RD, LD/N, a registered dietitian and nutritionist based in Tallahassee, Florida. She is a past president of the Florida Dietetic Association and the author of several books, including Secrets of Good-Carb/Low-Carb Living and Diabetic Dream Desserts.
CHIA VANILLA PUDDING
Yes, these are the same seeds that cause Chia Pets to sprout, but these tiny black seeds are packed with cholesterol-lowering fiber—nearly 10 g per ounce. Chia seeds are also a good source of calcium. And it gets even better. A Canadian study found that regular consumption of chia seeds helps lower blood sugar levels—an important bonus for people with diabetes.
•¼ cup almonds
•¼ cup dates
•¾ cup water
•2 tablespoons chia seeds
•1 teaspoon vanilla extract
•½ teaspoon ground cinnamon
•¼ cup raisins
1.In a blender, combine almonds, dates, and water until the mixture is smooth and creamy like pudding. Stir in chia seeds, vanilla extract, cinnamon, and raisins. Refrigerate for an hour, allowing the seeds to absorb the liquid. Water makes the seeds soft and gel-like—it will remind you of tapioca pudding. Sprinkle with toppings such as chopped nuts or fresh berries.
Serves two to four.
Source: Emily von Euw, a raw food recipe creator and author of Rawsome Vegan Baking. She lives in Vancouver, British Columbia, Canada. ThisRawsomeVeganLife.com.
*Consult your doctor for advice on your recommended daily carbohydrate intake.