- 2 lbs ground lean beef
- 1 lb large raw shrimp, cleaned and peeled (no tails)
- 2 tbsp avocado oil
- 1/2 head green cabbage, shredded
- 1/2 cup ginger teriyaki marinade (more or less)
- 1 tbsp soy sauce
- 1 tbsp hot mustard
- salt and fresh ground black pepper to taste
Welcome to some great recipes for anyone looking to eat healthy and still have fun with food and flavors!
Wednesday, April 3, 2024
Beef & Shrimp Stir-Fry
Tuesday, April 2, 2024
Chef Michael's "The Good Stuff" Seasoning
I can see you're already smirking... So am I... LOL
A while back I was making homemade chicken cold cuts using baked chicken breast. The spice blend turned out to be so good I decided it should be a thing. :-) Thinking back on all the proteins I've used it on I realized I was referring to it as The Good Stuff. I'm not changing it... It makes me smile. :-)
I make it by the jar now because of rather frequent use, so the recipe that follows will be in parts/proportions instead of finite measurements. Enjoy!
Ingredients:
- 2 parts kosher salt
- 1 part freshly ground black pepper
- 1 part garlic powder
- 1 part onion powder
- 1 part smoked paprika
Monday, April 1, 2024
Lemony Two Bean Medley
- 12 oz pkg frozen baby lima beans
- 15 oz cannellini beans, drained
- 2-3 cloves garlic – smash minced
- 1 cup chopped onions
- 1 cup julienned carrots ~1.5” long
- 1 tbsp lemon zest
- Florida Sunshine Citrus salt blend – Spice & Tea Exchange
- Citrus Pepper - FreshJax
Cook lima beans according to pkg directions and set aside. Saute onion and garlic until onions are just translucent. Add carrots and cook for another 1-2 minutes. Add lemon zest and blend. Season mix with citrus salt and citrus pepper to taste. Finally add lima and cannellini beans and gently blend until evenly heated.
Blessed be… and happy cooking!
Sunday, March 31, 2024
Greek Bean and Vegetable Soup
Credit for this adapted dish goes to the ADA's Diabetes Food Hub.
Visit them for many more diabetic friendly recipes.
Known in Greece as Fassoulada, this hearty, thick soup is a
popular dish in that country. Navy beans, onion, tomatoes, and garlic are the
essential basics of this soup. This diabetic friendly version adds zucchini and spinach, and the result is simply divine. Enjoy!
Ingredients:
- 1 tbsp olive oil
- 1 cup yellow onion - chopped
- 2 cups thin zucchini - sliced on mandolin for uniformity
- 1/2 cup celery - sliced
- 2 cloves garlic - minced
- 1 cup vegetable stock
- 1 cup water
- 1 can (15 oz) navy beans - rinsed and drained
- 1 cup canned whole tomatoes - coarsely cut up in a bowl
- 4 cups ready-to-eat spinach
- 1/2 tsp dried thyme
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 1 oz feta cheese - reduced-fat, crumbled, about 3 tbsp
- 2 tbsp pistachios - shelled, no-salt-added, dry-roasted, coarsely chopped
- 2 slice whole grain artisan bread - I use sprouted grains bread - toasted and cut in half on a diagonal
Preparation:
Heat oil in a large saucepan over medium-high heat. Add the
onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables
soften a bit.
Add vegetable stock, water, beans, and tomatoes. Bring soup to a simmer and cook
5 minutes.
Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper and salt.
Ladle the soup into 2 bowls and sprinkle
with the feta cheese and pistachio nuts. Serve bread on the side.
Saturday, March 30, 2024
Weekend Ramble: Red Flags in Ultra Processed Foods
Look for these 9 red flags to identify food that is ultra-processed. Free yourself from the grip of ultra-processed food by looking for these signs on the label.
By Anahad
O’Connor - Writer at The Washington Post
January 2, 2024 at 6:00 a.m. EST
To improve your eating habits, there is more to do than just counting calories or carbs. You can begin right in the grocery store by focusing on how much your food has been processed
before it gets to your dinner table.
If you’re like most people, you eat a lot of ultra-processed
foods and don’t even realize it. Many of these foods — protein and granola
bars, low-fat yogurts and breakfast cereals — sound like healthful choices.
But ultra-processed foods are formulations of industrial ingredients that are
designed by manufacturers to achieve a certain “bliss point,” which causes us
to crave and overeat them. Ultra-processed foods make up a majority of the
calories most people consume, and scientists say they are a driving force
behind the multiple diet-related illnesses that are shortening our life spans.
“Empowering yourself with the knowledge of what you’re about
to eat or what you’re about to feed your family is critical,” said Nicole
Avena, a visiting professor of health psychology at Princeton University.
So how can you free yourself from the grip of
ultra-processed foods? Start by reading the labels on the foods in your fridge,
pantry and the grocery aisle. We’ve created a simple guide to help you spot
nine red flags that signal a food probably is ultra-processed.
1: More than three ingredients
Many ultra-processed foods have long lists of ingredients
that can sound like a high school chemistry experiment. If you like bread, for
instance, choose a brand that contains only simple ingredients, such as wheat
flour, barley flour, sourdough starter, salt, nuts or raisins. Many
ultra-processed breads contain sugar, vegetable oil, artificial sweeteners, and
multiple preservatives, emulsifiers and shelf-life extenders such as sorbic
acid, calcium propionate, datem, and monoglycerides.
“You can still buy the foods you want,” said Stephen
Devries, an adjunct associate professor of nutrition at the Harvard T.H. Chan
School of Public Health and the executive director of the educational nonprofit
Gaples Institute. “But you should find the least-altered version of those foods
with the fewest ingredients possible.”
2: Thickeners, stabilizers or emulsifiers
Look for ingredients such as soy lecithin, guar gum, xanthan
gum, carrageenan, mono- and diglycerides, or carboxymethylcellulose.
Ultra-processed foods often contain dyes to make them look appealing,
preservatives to give them a long shelf life, and thickeners, stabilizers and
emulsifiers to improve their texture or to keep their ingredients from
separating as they sit on store shelves for weeks or months at a time.
3: Added sugars and sweeteners
Try to avoid foods with corn syrup, cane sugar, malt syrup
or molasses on the label. If you want extra sweetness, add your own sugar or
honey.
“Most people would add less honey or sugar than you will
find in the packaged versions,” said Devries. “That’s much healthier than
relying on the yogurt company to determine how much sugar or honey or additives
you should eat.”
4: Ingredients that end in ‘-ose’
Examine the label for sucrose, maltose, dextrose, fructose
or glucose. These are other names for added sugars.
5: Artificial or ‘fake’ sugars
Look for aspartame, sucralose, acesulfame-k, saccharin or
stevia. Sweeteners and artificial flavors are another hallmark of
ultra-processed foods. Sugar and sweeteners often are added “to mask the
off-putting taste from the preservatives and other ingredients that are added
in,” said Avena, author of the new book “Sugarless.”
Many store-bought English muffins, for instance, contain an array of emulsifiers, preservatives and sweeteners. But you wouldn’t know that unless you looked at the ingredients. “They don’t taste sweet and yet they have added sugar,” said Avena.
6: Health claims
Ultra-processed foods often have buzzy marketing claims on
their packages. Many products that are marketed as nutritious are actually
laden with sweeteners and other additives. These products include breakfast
cereals, granola, flavored yogurt, snack bars, salad dressings and canned
soups.
7: Low-sugar promises
Does the label say that the product is low in added sugar?
That can be a red flag, because manufacturers often replace the added sugar in
their products with artificial sweeteners.
8: Instant and flavored varieties
“When it’s instant, it’s usually mechanically altered in a
way that degrades it," said Devries. If you like oatmeal for breakfast,
buy the product that has only oats in it and nothing else.
Don’t be tempted by foods offered in a variety of fruity or
other flavors. If you like fruit-flavored yogurt, buy plain yogurt and add your
own fresh fruit. Many fruit-flavored yogurts contain not just fruit but several other additives such as cane sugar,
cornstarch, “natural flavors” and juice concentrates. Yogurt should have just
two ingredients: Milk and cultures (i.e. probiotics).
9: Could you make it in your kitchen?
When in doubt, look at the ingredient label and ask yourself
whether you could make it at home. Ultra-processed foods contain
additives that are not typically used in home kitchens. They are often
transformed into textures and shapes not found in nature — things like frosted
cereals, doughnuts, hot dogs and chicken nuggets.
Conclusion:
To be sure, you don’t have to avoid all processed foods.
Instead, think of food processing as a spectrum, ranging from minimally processed
foods all the way to ultra-processed foods. Minimally processed foods come
from plants or animals with minimal alteration. Think whole grains, vegetables,
eggs, milk and meat. Processed culinary ingredients are used to cook
and season food in homes and restaurants. They include butter, sugar, spices,
salt, and olive oil.
Processed foods include items such as canned
vegetables, bacon, cheeses, smoked fish, canned tuna and freshly made breads.
Most processed foods are things you can make in your own kitchen. They
typically contain two or three ingredients, but they’re still recognizable as
versions of things found in nature. Some examples would be a jar of unsweetened
apple sauce, tofu, hummus, tomato sauce, and frozen fruits and vegetables.
Most ultra-processed foods are found in the middle aisles of
a grocery store. Shop the perimeter where stores stock fresh, whole foods, said
Albert-Laszlo Barabasi, a professor at Northeastern University and a lecturer
at Harvard Medical School who studies
ultra-processed foods. “Most of the foods that are fresh are good for you,”
he said.
If you choose to buy ultra-processed foods, avoid “family
size” and choose single serving items. Large packages are designed to make you
overeat, said Marion Nestle, an emeritus professor of nutrition, food studies
and public health at New York University and the author of “Soda Politics.” “If you can’t stop eating
from big packages, don’t buy them,” she added.
-------------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
Friday, March 29, 2024
Weeknight Chicken Soup
Full credit for this recipe goes to the American Diabetes Association who posted it in their Diabetes Food Hub. It can be on a weeknight table in 30 minutes provided you have some pre-cooked chicken and barley. Enjoy!
- 2 tsp olive oil
- 1 medium yellow onion - diced
- 2 carrots - diced - amount per serving is okay even with cooked carrot's high GI
- 3 celery stalks - diced
- 16 oz white or baby portobello mushrooms - sliced
- 32 oz low sodium chicken broth
- 1 sprig fresh thyme
- 2 bay leaves
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 cup pre-cooked barley
- 2 cups pre-cooked chicken breast - shredded
Add broth, thyme, bay leaves, salt and pepper. Bring to a
boil and reduce heat. Cover and simmer for 20 minutes.
Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.
Note:
Precooked barley can be stored in an airtight container in
the fridge for up to seven days. Alternately you can freeze 1 cup servings in
baggies for up to six months.
Cooked chicken can also be stored frozen for same time, but
anything refrigerated should be used within 3-4 days.
Thursday, March 28, 2024
Eggplant Parmesan Cakes
Experimenting with eggplant is always fun. After catching a glimpse of a Tik-Tok video I tried my hand at making something different. I'm calling these Eggplant Parmesan Cakes because the method creates individual servings that look more like a layer cake than a traditional tray of eggplant parmesan. Enjoy!
Ingredients:
- 2 medium eggplant - cut into 12 slices total lengthwise
- 3/4 lb lean ground beef
- olive oil as needed
- 1 yellow onion - chopped
- 2 cloves garlic - minced and left alone for 10-15 min before cooking for best flavor
- 2 medium tomatoes - diced
- garlic powder, oregano, salt & pepper, fresh chopped basil to taste for filling
- enough shredded mozzarella to make you smile
After washing/drying the eggplant, remove the top and then make ~3/8" slices lengthwise. Best cutting is done by standing the eggplant on the cut surface where top was removed and slicing downward while watching your knife from the top.
After slicing the eggplant, sprinkle with coarse salt and let the slices sit for 10-15 minutes. This helps release excess moisture from the eggplant. I do this right on my cleaned countertop because 12 slices take up a lot of room. Use paper towels to pat the eggplant dry, wiping off any extra salt as well.
Preheat the oven to 350F and lightly brush slices with olive oil. Arrange the eggplant slices on sheet pans brushed with olive oil. Bake for ~15-20 minutes until lightly browned but still firm. While eggplant is baking, make the filling.
Fry the ground beef in a tbsp of olive oil and set aside.
In the same skillet add another tbsp olive oil and saute onion & garlic.
Add tomatoes and simmer until until cooked down and slightly thickened.
Season to your liking and then add ground beef back. Blend well and keep warm.
Assembly: The size of your original eggplant will determine how many "cakes" you make. Ideally you will need four slices per cake. Place bottom layers in a sheet pan and add filling.
Next slice gets filling and a layer of cheese. Third layer just filling and final fourth layer just cheese.
Bake at 350F for about 15 min until top cheese is melted and golden brown. If needed, switch to broil for a couple minutes to get the desired color.
Garnish with fresh Italian parsley and add grated parmesan if you like.
Blessed be... and happy cooking!
Wednesday, March 27, 2024
Wondra Codfish
Most people know that I idolize Chef Gordon Ramsey for his skill and success, but when it comes to actual daily cooking and dishes that I can make myself, Chef Jacques Pepin is my go-to hero. Chef Pepin shows us how to cook good food from the comfort of his kitchen right in his own home. You can tell by looking over his shoulder that his kitchen is his happy & safe place and that it is a place of creativity and joy. Chef Pepin says he is not looking for people to walk away from his table with a "culinary experience", but rather with the little voice inside their head saying "Damn that was good food!"
Chef takes simple ingredients that most of us already use and blends them in ways that I have grown to trust. My first experience where I was a bit leery was when I made his Chicken Lyon where he adds ketchup to the sauce. Yes... it definitely works and has become a family favorite.
Having built trust in Chef Pepin's ingredient choices, I was intrigued when I watched his video where he added julienned radish to a cod dish. Carolyn was skeptical as well, but in the end, his understanding of blending flavors to create what I termed greatness for the common man proved to be absolutely outstanding.
He did not title the dish in the video, but because this was my very first introduction to Wondra Flour,
I have decided to name it: Wondra Codfish :-)
- 2 6oz Cod filets
- Half & Half (or milk or heavy cream)
- Wondra Flour
- 2-3 tbsp olive oil
- 1 tbsp butter
- Salt & Pepper
- 1-2 scallions -cut ~1/4" pieces
- ~1/2 cup mushrooms - cut up
- 2 radishes - julienned
- ~1/4 cup black olives - quartered or halved depending on size you have
Weekend Ramble: 33 Best Foods to Eat for Diabetes
Diabetes can lead to serious health problems if left untreated. Currently, over 30 million Americans suffer from either type 1 diabetes or type 2 diabetes. Another 84 million have what’s called prediabetes, meaning that, without treatment or preventative measures, they will develop type 2 diabetes within the next five years. So, while it’s a good idea for all of us to ensure we aren’t going overboard with simple carbs or sugar, those living with diabetes must take it very seriously.
According to the American Heart Association, the risk of
death from life-threatening strokes or heart disease for diabetics is two to
four times greater than someone without the condition. If the condition isn’t
managed properly, not only can these odds increase, but the odds of
complications from other diabetes-related health issues, like nerve damage or
kidney disease, can increase as well.
That’s why it’s so important for diabetics to not only avoid
overeating, but to be aware of which foods are best for their conditions. But,
by staying mindful and following advice from a physician, many diabetics can
live largely unaffected by the side-effects of the disorder. So, if you or
someone you know is a diabetic looking for food options, you’ve come to the
right place. Here are 30 of the absolute best foods for diabetics to make a
part of their diet.
Disclaimer: The information in this content is for general informational purposes only, not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.
Eggs
Eggs are great for controlling hunger levels, as they can
keep you full for hours. Regular consumption of eggs can also help your heart
health in a myriad of ways, like increasing your HDL (or “good” cholesterol)
and decreasing inflammation.
They’re great for diabetics due to their ability to improve
insulin sensitivity. Be sure to eat the yolk, however. Most of the healthy
nutrients come from the yolk rather than the white of the egg.
Dark Chocolate
Not many people would expect chocolate to show up on a list
like this, but it’s earned its spot. Dark chocolate that’s 70% or more cacao
can provide a sweet treat without increasing your blood sugar.
For that reason, be sure to check the label and nutritional
value before you snack. Some brands may also have added sugars to look out for.
Cacao is also full of antioxidants, which help combat inflammation.
Blueberries
Blueberries are a great way to satisfy a sweet tooth in a
healthy way, especially for diabetics. Blueberries are rich in anthocyanins, a
type of antioxidant—it’s actually what gives them their blue color.
They also contain flavonoids, which benefit
heart health among other things. Additionally, their high fiber content
makes them a perfect snack for diabetics.
Tomatoes
Tomatoes are a great source of vitamin C and vitamin A. They
provide powerful antioxidants and can decrease the risk of heart disease
according to a 2013 report. Both raw and cooked tomatoes can provide health
benefits, though cooked tomatoes are shown to provide more.
A study in 2011 by the International Journal of Food
Sciences and Nutrition found that eating two medium tomatoes a day can
reduce blood pressure and reduce the cardiovascular risk that's associated with
type 2 diabetes.
Apples
Apples are an excellent source of nutrition, but especially
for diabetics. In one study conducted by the Harvard School of Public Health,
the diets of 200,000 people were analyzed closely, and the results were
surprising.
Those who reported eating five or more apples each week had
a 23% lower risk of developing type 2 diabetes when compared to those who
didn’t eat any apples. They’re also rich in fiber, which slows down the
absorption of carbs and improves blood sugar control.
Bell Peppers
Bell peppers are an excellent addition to any diabetic’s
diet for several reasons. They’re low in calories, which helps with maintaining
a healthy weight—a very important factor for diabetes.
Bell peppers also contain phytochemicals which can act as
powerful antioxidants. On top of this, these peppers contain anthocyanins which
can effectively slow the digestion of carbohydrates and lipids, helping control
blood glucose levels.
Wild Salmon
Salmon won’t raise your blood sugar levels, but it will provide a healthy source of protein and omega 3 fatty acids that can lessen the risk of stroke or heart disease—two things of which diabetics already have an increased risk.
This low-carb meat is also extremely versatile and can be
served grilled, baked, or poached, leaving anyone craving salmon with a lot of
options. Other fatty fish that are healthy for diabetics are sardines,
mackerel, anchovies, and herring.
Garlic
One clove of raw garlic contains one gram of carbs and only four calories. Across multiple studies, garlic has been shown to reduce LDL (or “bad” cholesterol), blood sugar, and inflammation in those suffering from type 2 diabetes.
It’s also possibly useful in lowering blood pressure.
One study in the Natural Medicine Journal showed that those who
ate aged garlic over the course of 12 weeks averaged a 10-point drop in
blood pressure.
Strawberries
Strawberries provide more nutrients than almost any other fruit. They’re high in anthocyanins, the antioxidants that give them their color. That means that these tasty fruits can reduce insulin and cholesterol levels after a meal.
A one-cup serving of strawberries is all you need for your
recommended daily intake of vitamin C, providing even more anti-inflammatory
benefits. Since strawberries are also lower on the glycemic index compared to
other fruits, it can make a great snack.
Red Onion
Onions, specifically red ones, are a great addition to any
burger, sandwich, or salad, because they’re higher in antioxidants than yellow
or white onions. They’re great for heart health as well, as they’re a
reliable source of fiber, folate, and potassium.
Onions are high in flavonoids, which has made them a point
of interest in studying cancer and cardiovascular diseases, as well as chronic
illnesses such as asthma. Next time you’re making food or eating a salad, throw
in a red onion!
Lentils
Lentils are high in a type of carb that the body leaves
effectively undigested, called resistant starch. This means that lentils have a
minimal effect on your blood sugar.
In addition to that, it also means the lentils can feed
the healthy bacteria that lie in the bottom of your digestive tract, improving
the overall health of your digestive system. For those that aren’t a fan of
meats, lentils are the highest level of protein than any other vegetable.
Carrots
Carrots are classified as non-starchy vegetables because
they aren’t rich in carbohydrates. The American Diabetes Association calls a
serving of five baby carrots “free food” that doesn’t need to be counted for in
a meal plan.
Carrots contain beta-carotene as well, which has been shown
in at least one study to help lower the risk of developing type 2 diabetes in a
sample size of those with a genetic predisposition to developing it. The sweet
flavor could help scratch that itch without raising glucose levels. If you can,
stick to raw carrots as the glycemic index rises considerably when cooked.
Oatmeal
Oatmeal has been heralded as a healthy option for a long
time. It was actually the first food to have a specific health claim that was
approved by the Food and Drug Administration (FDA). Oatmeal is a great
alternative to other starchy breakfast options, like sweeter cereals, due to
its high-fiber content.
This richness in fiber allows you to feel full for longer
after eating a bowl of oatmeal. Oatmeal also has the highest percentage of
soluble fiber than any other grain, which is important in lowering “bad” LDL
cholesterol.
Asparagus
Asparagus is a delicious vegetable that’s low in carbs and
calories while high in fiber. Preliminary research has also suggested that
asparagus can help increase the production of insulin and help regulate blood
sugar levels in those with diabetes.
An article in the British Medical Journal also
showed that asparagus triggered an 81% increase in glucose uptake. Talk about a
superfood! Asparagus is also high in glutathione, an antioxidant which combats
the effects of cancer, diabetes, and heart disease.
Greek Yogurt
The combination of protein and carbohydrates can leave a
person feeling comfortably full, and controlling hunger levels is important for
a person with diabetes. That’s why Greek yogurt is a perfect meal choice for a
diabetic, because it delivers plenty of both.
Still, it contains fewer carbs than traditional yogurt,
which helps to better control blood glucose levels. Be sure to read the label
before choosing a Greek yogurt. Some brands add much more sugar, which can
spike glucose levels unnecessarily high.
Cauliflower and Broccoli
Both cauliflower and broccoli are rich in sulforaphane.
Studies have shown that this compound can slow the production of glucose in
cells and also improve tolerance to glucose. Both factors make these perfect
for diabetes.
Both cauliflower and broccoli are versatile foods that can
fit into many meals, as they can be served raw, steamed, or roasted. Ground or
grated cauliflower can also serve as a low-carb substitute for refined white
rice.
Apple Cider Vinegar
Now this isn’t as tasty a treat as some of the items on this
list, but its health benefits make it perfect for diabetes. Studies have shown
that apple cider vinegar can lower fasting blood sugar levels and boost insulin
sensitivity.
When consumed along with a carbohydrate-rich meal, it can
reduce blood glucose response by as much as 20%. A simple way to incorporate
apple cider vinegar into your diet is by mixing one tablespoon in a glass of
water each day, drinking it, and working your way up to two tablespoons at the
most.
Beans
Even the American Diabetes Association suggestions that
people with diabetes consume dried beans or no-sodium canned beans. Heck, it’s
good for everyone. Beans are low on the glycemic, which helps manage blood
sugar levels. In fact, beans do this better than many other starchy foods you
can eat.
Beans also have a good amount of protein and fiber. There
aren’t any beans that are truly off the menu, and each bean offers its own
nutrient profile. For example, black beans are higher in calories but have more
protein and fiber than lima beans. Studies also showed that navy and black
beans can improve gut health, according to the Journal of Nutritional
Biochemistry.
Flaxseed
Flaxseed can provide a great deal of health benefits.
Some of the insoluble fiber found in flaxseed is made of lignans, a
nutrient that can improve blood glucose control and reduce the risk of heart
disease.
Flaxseed is also full of viscous fiber that increases
feelings of fullness while increasing insulin sensitivity and overall gut
health. It’s important to note that flaxseeds can’t be absorbed whole, so they
must be ground before their health benefits can be enjoyed.
Turmeric
This spice is an amazing addition to any diabetic’s diet.
The active ingredient in turmeric is curcumin, which is known to reduce the
risk of heart disease while lowering blood sugar levels and inflammation.
Additionally, curcumin can benefit kidney health, which is
important since diabetes is one of the leading causes of kidney disease.
Curcumin isn’t something that’s absorbed easily—however eating turmeric with
black pepper will increase the overall absorption by twentyfold.
Kale
Another trendy superfood that’s actually worth all the
hubbub: kale. Like spinach, kale is associated with a reduced risk of type 2
diabetes. A study in BMJ showed that those who regularly eat leafy
green vegetables can be up to 14% less likely to develop type 2 diabetes than
their peers.
For those that suffer from inflammation, kale can also help
reduce inflammation when eaten regularly. A half-cup serving of kale has only
18 calories and four grams of carbs while delivering nearly every important
nutrient the body needs.
Hummus
Hummus is one of the best diabetic snacks a person can
choose. It uses diabetic-friendly complex cars, has protein, and even contains
monounsaturated fats, which can help lower LDL cholesterol levels. No wonder so
many people call hummus the “wonder dip.”
It is best to dip vegetables into hummus rather than
crackers (although a few crisps here and there won’t hurt you). Hummus comes in
a ton of flavors, so try them all to find the one you like most. Though
these are high in carbs, they have enough fiber and protein to both fill you up
and keep your blood glucose at a steady level. As a bonus, chickpeas are also
high in polyunsaturated fats like omega-3 fatty acids.
Quinoa
Any list like this would be incomplete without this trendy
superfood, as it’s called. Quinoa will both fill you up and help better
control your blood sugar due to its combination of protein and fiber.
Quinoa also has much more dietary fiber content compared to
other grains. This makes it a great choice instead of white rice. It's also
about the same as brown rice, so if you get bored, try a swap to quinoa!
Cinnamon
Not many people would suspect cinnamon of having a slew of
medical benefits, but it actually does. The American Journal of Clinical
Nutrition found that a teaspoon of cinnamon added to a largely starchy
meal, like oats, can help combat insulin spikes and stabilize blood glucose
levels.
The antioxidants in cinnamon, called polyphenols, have been
proven to improve your body’s ability to store fat and manage hunger by way of
improving insulin sensitivity. Speak to your doctor before starting to increase
your cinnamon dosage as cinnamon can interact with other medications.
Red Grapefruit
Ruby red grapefruits are much richer in antioxidants then
their white counterparts, thus making them the better choice, especially for
diabetics. Because of its high levels of vitamin C and soluble fiber, the
American Diabetes Association has put ruby red grapefruit on their list of
superfoods.
Studies have shown that these fruits can lower “bad” LDL
cholesterol levels and increase “good” HDL cholesterol levels. Speak to your
doctor before eating grapefruit as it can interact with some medications.
Chia Seeds
Being high in fiber but also low in digestible carbs is what
makes chia seeds such a great foot for diabetics. Nearly all the carbs in chia
seeds are fiber, which doesn’t increase blood glucose levels.
The fiber of these seeds can even lower blood sugar levels
by slowing the movement of food through the digestive tracts, thus slowing its
absorption. Chia seeds are also super high in omega-3 fatty acids, so don’t be
afraid to throw them in smoothies or breads!
Extra Virgin Olive Oil
Extra virgin olive oil is a great addition to any diet, but
a diabetic’s especially. Over 32 studies on the effects of different types
of fat on heart health were analyzed, and olive oil was the only one that was
shown to reduce the risk of heart disease.
Olive oil also contains polyphenols, which protect the
lining in your blood vessels and reduce inflammation. A study by the Sapienza
University in Rome also found that olive oil can lower LDL or "bad"
cholesterol.
Squash
Most vegetables are healthy in one way or another, but
squash is one of the healthiest. Studies in animals ingesting squash extract
showed reduced levels of both obesity and insulin levels.
The little amount of research done on humans with this
extract suggests that it could provide a tremendous reduction in blood sugar
levels. Like other vegetables, squash contains high levels of antioxidants.
Avocado
The popularity of these beloved superfoods has exploded in
recent years, and for good reason. Avocados are full of monounsaturated fat.
This type of fat, when substituted for saturated fats, can decrease a person’s
risk of heart disease and even a person’s likelihood of developing type 2
diabetes.
Avocados don't significantly impact blood sugar levels,
which makes this fantastic as many high-fiber foods still spike blood sugar
levels. Of course, guacamole is a great use of this fruit (yes, it’s
technically a fruit), but it's also perfect as a spread for sandwiches or as
part of a salad.
Chicken
While most nutritionists want us to eat fish all the time,
sometimes you get tired of the surf and need something from the turf. The next
best option? Chicken. Poultry, in general, is a fantastic choice. Typically,
chicken is very lean while offering plenty of protein. Not to mention, chicken
can be used in pretty much anything.
The National Institutes of Health list only turkey and
chicken in the “very lean” category as long as it's without the skin. The skin
has a lot of saturated fats. Cornish hens and quail are also two more types of
poultry that are great for anyone that has diabetes.
Cranberries
The antioxidants in cranberries may lower the risk of heart
disease by way of reducing “bad” LDL cholesterol, maintaining “good” HDL
cholesterol, and lowering a person’s blood pressure. Cranberries are also rich
in anthocyanins, which can reduce insulin levels and cholesterol after a meal.
Given the benefits of cranberries, it’s a wonder people
usually reserve them for the holidays. They’re great thrown in green beans or
eaten in salads. Just be careful as dried cranberries can have added sugars.
Shirataki Noodles
The konjac root is grown in Japan and processed into noodles
or rice call shirataki. Shirataki is high in glucomannan, a viscous fiber that
can lower blood sugar by slowing the passage of food through the digestive
tract and increase feelings of fullness.
These noodles have been shown to lower blood glucose
levels and reduce risk factors for heart disease in those with metabolic
syndrome and diabetes. They may not look like much, but you can’t beat a food
that’s so low in calories and carbs and is packed with fiber.
Mixed Nuts
Nuts can be fantastic for a person that has diabetes, but
the best options are walnuts, almonds, pistachios, and peanuts. Walnuts are the
best thanks to the heavy fiber content, but it also has alpha-lipoic acid
(ALA), which can help reduce inflammation (according to a study in Diabetes,
Obesity, & Metabolism). Almonds have 80 milligrams of magnesium, making
them a good source of the nutrient, according to the National Institute of
Health.
Pistachios showed in a Cleveland Clinic study that they can
improve blood sugar thanks to the monounsaturated fat content that can lower
LDL cholesterol. Finally, peanuts have a low glycemic load and can help control
blood sugar spikes (according to a study in the Journal of American
College of Nutrition). Just be sure to go easy on the dried fruits in the trail
mix set, as they can be high in sugar.
-------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R