Welcome to the Weekend Vegetable Ramble!

Vegetables are great for diabetic meal plans. They provide all sorts of nutrients that help make our systems run better. There are many many choices out there, but the American Diabetes Association has identified seven vegetables that really should be in every diabetic's food arsenal. Here is their article with full credit written by Jackie Newgent, RDN, CDN. Enjoy!

Top 7 Veggies You Should Be Eating And Why

by Jackie Newgent, RDN, CDN

We’ve all been told to eat our veggies from a young age. That’s because vegetables are nutrient dense and can help protect your health and reduce your risk of developing chronic health conditions. As a person living with diabetes, there are seven stellar picks that offer bonus benefits. Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.

Spinach

Leafy greens, including spinach, kale, and collard greens, are low in carbs and calories but high in nutrition. They’re packed with vitamins A, C, and K, folic acid, calcium, iron, and powerful antioxidants which fight oxidative stress, help reduce damage to cells, and may help reduce the risk of developing heart disease. Research suggests leafy greens could reduce risk of developing chronic conditions like diabetes. Plus, they provide lutein and zeaxanthin, plant compounds that are beneficial for maintaining eye health. Spinach is the most widely available and enjoyed of all the leafy bunches.
 
Cooking tip: In recipes, add a squirt of lemon juice to spinach for taste balance. By combining the vitamin C from citrus fruits like lemons or oranges with dark leafy greens, the iron in the spinach is better absorbed.
Try this recipe: Garlic Sauteed Spinach and Kale

Broccoli

Broccoli contains soluble fiber, which can help maintain good gut health and manage blood glucose (blood sugar) levels. When not overcooked, broccoli is an excellent source of vitamin C and K. Cruciferous vegetables (veggies in the cabbage family like broccoli, kale, and brussels sprouts) contain sulforaphane, a bioactive compound which may help with blood glucose management.
 
Cooking tip: Don’t forget the stems! Try thinly slicing into coins and stir-frying them.
Try this recipe: Crispy Baked Broccoli

Bell Peppers

With their vivid colors, bell peppers offer a significant amount of vitamin C and beta-carotene, offering antioxidant benefits. Red bell peppers are slightly sweeter and richer in these health-protective nutrients than green peppers (their less ripe counterparts). All bell peppers are considered non-starchy vegetables, making them diabetes-friendly foods.
 
Cooking tip: Blend roasted peppers with hummus to create colorful dips. 
Try this recipe: Simple Roasted Peppers

Tomatoes

Botanically, tomatoes are fruits. But since they’re nutritionally more similar to vegetables and typically used in savory dishes, consider tomatoes as veggies. Along with plenty of vitamin C, they’re rich in lycopene, a carotenoid pigment that may play a role in reducing the risk of developing diabetes, obesity, and heart disease. Enjoy all forms of tomatoes cooked or canned with low sodium or no added salt. For best taste and texture, don’t refrigerate whole raw tomatoes.
 
Cooking tip: Sauté (or “blister”) grape tomatoes in olive oil for a quick breakfast side. 
Try this recipe: Italian-Style Blistered Tomatoes

Cauliflower

Nutritionally, cauliflower provides nutrients like folate and vitamins C and K.  Like broccoli, it contains sulforaphane, but it stands out on the diabetes plate thanks to its versatility. Enjoy as a carb-friendly swap in place of rice, serve roasted thick slabs as “steak,” or slow-cook the head of cauliflower as a wow-worthy “roast.” Add color to your plate by using purple or orange cauliflower. Their colorful pigments indicate the presence of antioxidants like beta carotene and anthocyanins and offer extra health-protective benefits.
 
Cooking tip: Make mashed potatoes with a 50/50 mixture of potatoes and cauliflower. 
Try this recipe: Whole Roasted Cauliflower with Lemon Vinaigrette

Mushrooms

Mushrooms are types of fungi, but count them as vegetables in your meal plan—and this list. The array of unique mushroom types offers several minerals as well as bioactive compounds which may play a role in diabetes prevention and treatment. Maitake mushrooms and ultraviolet-light exposed mushrooms, like white button, crimini, and portabella, are rich in vitamin D, which can help support your immune system and is critical for bone building.
 
Cooking tip: With their “meaty” taste (thanks to umami) and texture, mushrooms can be an ideal plant-based stand-in for meat. 
Try this recipe: Smoky Mushrooms

Asparagus

This nutrient-dense veggie is low in carbs and overall calories and high in folate. It offers anti-inflammatory properties that can be beneficial for people with diabetes. Plant compounds found in asparagus may play a role in blood glucose and blood pressure management and in maintaining a favorable lipid profile. Try all asparagus varieties for plate and palate appeal—green, white, and purple.
 
Cooking tip: Using a vegetable peeler, shave thick asparagus spears into ribbons and enjoy raw as the star of a salad. 
Try this recipe: Grilled Sesame Asparagus

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Tips for Dining Out

Okay so here we are with a massive arsenal of fantastic recipes to make at home, but every now and then it's still nice to go out to eat. Special occasions, date night or even any given Tuesday when you just don't feel like cooking. Yes... as much as I love to cook I do have those days as well. :-)

Going to a restaurant can be challenging for us diabetics for sure, but with some simple guidelines to follow there's almost no need to compromise or "cheat". This article is from one of my very favorite sources, WebMD. I like them because they have all their stuff medically reviewed by actual doctors. I have looked up some of them at times and have never been disappointed regarding their real-life credentials. Without further ado.... Have a good read! :-)

Diabetes & Restaurants: What to Order When Dining Out

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

Make the Right Menu Choices

Whether it’s dinner in a restaurant or lunch from the drive-thru, you can enjoy eating out with type 2 diabetes. The key is to choose nutritious dishes. That’s not always easy, because many meals made outside your kitchen are high in calories, fat, and carbs. You can stick with your diabetes meal plan if you ask the right questions and know what to look for on the menu.

Time It Right

Eating around the same time every day keeps your blood sugar steady. That’s important if you take insulin or medicine for your diabetes. Try to make a reservation at your usual mealtime. If you know you’ll have a late lunch or dinner, snack on a piece of fruit or bread, then skip that serving during your meal, so you don’t double up.

Do Some Prep Work

It’s easy to give in to temptation when you’re dining with friends, especially if your decisions feel rushed. Before you go, look up the restaurant’s menu online, and choose a dish that fits with your diabetes meal plan. You also can call ahead of time to ask questions and make requests. Some chefs will prepare a special meal.

Be Careful With Carbs

Your body needs carbs for energy, but too many at once can raise your blood sugar. To keep your levels steady, experts recommend 45 to 60 grams per meal. Many restaurant meals pack in much more. In fact, one baked potato or medium serving of fries delivers 60 grams. Keep an eye on your portions, and consider meals that are lower in carbs, like a spinach salad with grilled chicken.

Scan the Menu for Healthy Buzzwords

Grilled, steamed, poached, braised, and broiled: These cooking methods usually don’t add a lot of fat or calories. Skip the ones labeled creamy, breaded, crusted, crispy, and fried. Ask your server how a dish is prepared if it’s not clear on the menu.

Watch the Portions

Many restaurants give you enough for two meals in one serving. If you know this is the case, ask your server if a half-serving is an option, or ask for a take-home container and set aside half for a later meal as soon as your food arrives. You also can split an entree with someone, or pair a healthy appetizer with a salad or broth-based soup for your meal.

Get Sauces and Dressings on the Side

Some restaurant dishes come doused in dressing or sauce. That usually means you’re getting more calories, sodium, and fat than you need -- or expected. To scale back, ask for it on the side, then dip your fork in the sauce before taking each bite of food. You also can drizzle it on your salad or entree one teaspoon at a time. Better yet, flavor your dish simply with lemon juice and a little olive oil.

Ask for Substitutions

A few swaps can make your meal healthier. Instead of French fries or hash browns, get a double order of a vegetable, such as a side salad, broccoli, or tomato slices. Having tacos or a burrito? Salsa or pico de gallo works well in place of cheese and sour cream. Don’t be shy about asking for what you want. Restaurant staffs should be eager to make their customers happy.

Choose Wisely at the Salad Bar

This is a good place to fill up on nutritious vegetables. Pile your plate with low-carb picks, like leafy greens, broccoli, and bell peppers. Then add lean protein, such as grilled chicken or chickpeas. Cheese, croutons, dried fruit, and bacon bits are high in calories, so only sprinkle on a small amount. Skip the creamy pasta and potato salads, and go easy on the dressing.

Think About Your Drink

Sweetened beverages tack calories and carbs onto your meal. If you’re not a fan of unsweetened tea or coffee, have a glass of sparkling water with a squeeze of lemon or lime. Want a glass of wine, beer, or a cocktail? With your doctor’s OK, alcohol is fine on occasion. A light beer or wine spritzer doesn’t pack too many calories. If you want a cocktail, opt for a calorie-free mixer like club soda instead of soda or tonic water.

Room for Dessert?

You can indulge in the occasional sweet treat while sticking with your diabetes meal plan. If you want something sweet, cut back on carbs during your meal. Pass on the bread basket, and hold the side of potatoes. To keep from overdoing it, share the dessert with someone. A few bites are usually all you need to feel satisfied.

Look Out for Sneaky Sugars

Even if you play it right with your drink and dessert, your meal can still serve up a sugar shock. That’s because many dishes are prepared with added sweeteners. For example, a quarter-cup of barbecue sauce can pack in 7 teaspoons of sugar. It’s best to steer clear of dishes described as BBQ, glazed, sticky, honey, and teriyaki.

Build a Better Sandwich

Keep it simple. Specialty breads such as biscuits, croissants, and hoagies are usually higher in fat and calories than a bun or English muffin. Whatever you choose, it’s a good idea to take off the top and go with an open-face version. For the filling, opt for a lean protein, such as grilled chicken, deli turkey, or low-fat roast beef. Cheese packs in 100 calories per ounce, so skip it or stick with one slice. Then top it off with mustard or oil and vinegar along with fresh vegetables, lettuce, and tomato.

Be Careful With Buffets

With their large spread of dishes, all-you-can-eat buffets can be trouble. If possible, order off the menu instead. If you can’t avoid the buffet, choose only a few dishes instead of small scoops of several different things. A good rule of thumb: Fill half your plate with non-starchy vegetables, then split the rest between a lean protein and starch, such as a whole grain.

Fast-Food Tips

The average fast-food meal can deliver 1,000 calories or more. But you can find diabetes-friendly options at the drive-thru. First, check the menu’s nutritional information: Grilled chicken sandwiches are often low-fat options. Pair it with a side salad or apple slices instead of fries. And to keep your portions in check, order the junior size instead of a deluxe or supersize meal.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R