What Are Some Good Recipes For Diabetics

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When you have diabetes, it is imperative that you live a healthy lifestyle. so, what are some good recipes for diabetics. Eating a good diet, along with exercising and taking your insulin are essential for staying healthy. Good meals to keep you going include breakfast oatmeal, lunch chicken salad sandwich and dinner beef tacos.
What are some good recipes for diabetics? What you eat is an important part of managing your diabetes. You should check your blood sugar, aim for your target A1C (American Association of Diabetes Educators), exercise to improve your circulation, make sure you’re getting enough nutrients and vitamins and reduce the amount of fat, salt, and sugar in your diet.

What Are Some Good Recipes For Diabetics

It’s not always easy to follow your diabetes meal plan day after day, but these delicious recipes may help.

Dietitian’s Tip:

Serve this dip with raw vegetables or whole-grain crackers.

Number Of Servings

Serves 8

  1. High Fiber
  2. Healthy carb
  3. Low Sodium
  4. Low Fat

Ingredients

  1. 1 can (15.5 ounces) artichoke hearts in water, drained
  2. 4 cups chopped raw spinach
  3. 2 cloves garlic, minced
  4. 1 teaspoon ground black pepper
  5. 1 teaspoon minced fresh thyme (or 1/3 teaspoon dried)
  6. 1 tablespoon fresh minced parsley (or 1 teaspoon dried)
  7. 1 cup prepared unsalted white beans (or half a 15.5-ounce can unsalted white beans, rinsed and drained)
  8. 2 tablespoons grated Parmesan cheese
  9. 1/2 cup low-fat sour cream

Directions

In a mixing bowl, combine the ingredients. Transfer to an oven-safe glass or ceramic dish and bake at 350 F for 30 minutes. Serve warm.

Nutritional Analysis Per Serving

Serving Size: About 1/2 Cup

  • Total carbohydrate 10 g
  • Dietary fiber 6 g
  • Sodium 130 mg
  • Saturated fat 1 g
  • Total fat 2 g
  • Trans fat 0 g
  • Cholesterol 6 mg
  • Protein 5 g
  • Monounsaturated fat Trace
  • Calories 78
  • Added sugars 0 g
  • Total sugars 1.5 g

Dietitian’s Tip:

For a spicier relish, substitute cilantro for the parsley — or add chili powder according to your taste.

Number Of Servings

Serves 8

  1. High Fiber
  2. Low Fat
  3. Low Sodium
  4. Healthy carb

Ingredients

  1. 1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups)
  2. 1 cup frozen corn kernels, thawed to room temperature
  3. 4 tomatoes, seeded and diced (about 3 cups)
  4. 2 garlic cloves, chopped
  5. 1/2 medium red onion, diced (about 1/2 cup)
  6. 1/2 cup chopped parsley
  7. 1 green, yellow or red bell pepper, seeded and diced (about 1 cup)
  8. 2 teaspoons sugar
  9. Juice from 1 lemon

Directions

In a large bowl, combine all of the ingredients. Toss gently to mix. Cover and refrigerate for at least 30 minutes to allow the flavors to blend.

Nutritional Analysis Per Serving

Serving Size: About 1 cup

  • Total fat 0.5 g
  • Calories 112
  • Protein 5 g
  • Cholesterol 0 mg
  • Total carbohydrate 22 g
  • Dietary fiber 6 g
  • Monounsaturated fat Trace
  • Saturated fat Trace
  • Trans fat 0 g
  • Sodium 93 mg
  • Total sugars 3 g
  • Added sugars 1 g

Dietitian’s Tip:

These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice.

Number Of Servings

Serves 2

  1. Low Fat
  2. Low Sodium

Ingredients

  1. 6 ounces low-fat, sugar-free lemon yogurt
  2. 1 teaspoon fresh lime juice
  3. 1 teaspoon lime zest
  4. 4 pineapple chunks (about 1/2 inch each)
  5. 4 strawberries
  6. 1 kiwi, peeled and quartered
  7. 1/2 banana, cut into 4 1/2-inch chunks
  8. 4 red grapes
  9. 4 wooden skewers

Directions

In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.

Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Nutritional Analysis Per Serving

Serving Size: 2 Fruit Kebabs

  • Calories 190
  • Total fat 2 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat Trace
  • Cholesterol 5 mg
  • Sodium 53 mg
  • Total carbohydrate 39 mg
  • Dietary fiber 4 g
  • Added sugars 6 g
  • Protein 4 g

Marinated Portobello Mushrooms With Provolone

Dietitian’s Tip:

When cleaning mushrooms, don’t immerse them in water because they’ll soak up the water like a sponge. Instead, wipe the mushrooms clean with a damp cloth or sturdy paper towel.

Number Of Servings

Serves 2

  1. Low Sodium

Ingredients

  1. 2 portobello mushrooms, stemmed and wiped clean
  2. 1/2 cup balsamic vinegar
  3. 1 tablespoon brown sugar
  4. 1/4 teaspoon dried rosemary
  5. 1 teaspoon minced garlic
  6. 1/4 cup grated (1 ounce) provolone cheese

Directions

Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish, stemless-side (gill-side) up.

In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.

Broil (grill) the mushrooms, turning once, until they’re tender, about 4 minutes on each side. Sprinkle grated cheese over each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates.

Nutritional Analysis Per Serving

Serving Size: 1 Mushroom

  • Calories 112
  • Total fat 4 g
  • Saturated fat 2 g
  • Trans fat Trace
  • Monounsaturated fat 1 g
  • Cholesterol 10 mg
  • Sodium 140 mg
  • Total carbohydrate 13 g
  • Dietary fiber 1 g
  • Total sugars 11 g
  • Added sugars 4 g
  • Protein 6 g

This recipe replaces tahini, which sometimes contains gluten, with olive oil. It also calls for sherry vinegar instead of lemon juice.

Number Of Servings

Serves 6

  1. Healthy carb

Ingredients

  1. 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
  2. 3 cups water
  3. 2 cloves garlic
  4. 1 bay leaf
  5. 1/2 teaspoon salt
  6. 1 tablespoon olive oil
  7. 3/4 cup plus 2 tablespoons sliced green (spring) onion
  8. 2 tablespoons sherry vinegar
  9. 3 tablespoons chopped fresh cilantro (fresh coriander)
  10. 1 teaspoon ground cumin

Directions

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/4 teaspoon of salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Nutritional Analysis Per Serving

Serving Size: 1/4 cup

  • Total carbohydrate 15 g
  • Dietary fiber 4 g
  • Sodium 210 mg
  • Saturated fat 0.5 g
  • Total fat 4 g
  • Cholesterol 0 mg
  • Protein 5 g
  • Monounsaturated fat 2 g
  • Calories 116
  • Trans fat 0 g
  • Total sugars 3 g
  • Added sugars 0 g

Dietitian’s Tip:

This champagne substitute has all the sparkle and taste but half the calories of the real thing.

Number Of Servings

Serves 4

  1. Low Sodium
  2. Low Fat

Ingredients

  1. 2 cups unsweetened apple juice or apple cider
  2. 1 and 1/2 teaspoons fresh lemon juice
  3. 2 cups lemon-flavored sparkling water

Directions

Chill a champagne or wine glass. Mix the apple juice, lemon juice and sparkling water in a glass. Serve.

Nutritional Analysis Per Serving

Serving Size: About 2/3 cup (5 ounces)

  • Cholesterol 0 mg
  • Calories 55
  • Sodium 4 mg
  • Total fat 0 g
  • Total carbohydrate 14 g
  • Saturated fat 0 g
  • Dietary fiber 0 g
  • Trans fat 0 g
  • Added sugars 0 g
  • Monounsaturated fat 0 g
  • Protein Trace

Most herbal teas are caffeine-free.

Number Of Servings

Serves 6

  1. Low Fat
  2. Low Sodium

Ingredients

  1. 6 cups water
  2. 12 blackberry herbal tea bags
  3. 8 3-inch-long cinnamon sticks
  4. 1 tablespoon minced fresh ginger
  5. 1 cup unsweetened cranberry juice
  6. Sugar substitute, to taste
  7. Ice cubes, crushed

Directions

In a large saucepan, heat water to just before boiling. Add tea bags, 2 of the cinnamon sticks and ginger. Remove from heat, cover and let steep for about 15 minutes.

Pass the mixture through a fine-mesh sieve, placed over a pitcher. Add the juice and sweetener to taste. Refrigerate until very cold.

To serve, fill 6 tall glasses with crushed ice. Pour the tea over the ice and garnish with cinnamon sticks. Serve immediately.

Nutritional Analysis Per Serving

Serving Size: 1 Cup Plus Ice

  • Total carbohydrate 6 g
  • Dietary fiber Trace
  • Sodium 3 mg
  • Saturated fat 0 g
  • Total fat 0 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein Trace
  • Monounsaturated fat 0 g
  • Calories 25
  • Added sugars 0 g
  • Total sugars 5 g

Dietitian’s Tip:

To prepare brewed tea, heat water to a simmer, remove from heat and add the tea. Generally, steep 1 teaspoon of tea per 1 cup of water. For this recipe, you can use brewed tea that has been cooled or instant tea.

Number Of Servings

Serves 1

  1. Low Sodium
  2. Low Fat

Ingredients

  1. 1 cup freshly brewed unsweetened tea, cooled
  2. 2 tablespoons lime juice concentrate
  3. 2 tablespoons fresh mint leaves, plus 1 sprig for garnish
  4. 5 to 6 ice cubes
  5. Sugar substitute, to taste

Directions

In a blender, combine the tea, lime juice, mint leaves and ice cubes. Blend until smooth and frothy. Add sugar substitute for desired sweetness.

Pour into a tall chilled glass and garnish with a mint sprig.

Nutritional Analysis Per Serving

Serving Size: 1 glass

  • Total fat 0 g
  • Calories 16
  • Protein 0 g
  • Cholesterol 0 mg
  • Total carbohydrate 4 g
  • Dietary fiber 0 g
  • Monounsaturated fat 0 g
  • Saturated fat 0 g
  • Added sugars 0 g
  • Sodium 9 mg
  • Trans fat 0 g

Dietitian’s Tip:

Orange juice is an excellent source of potassium, a mineral that helps regulate blood pressure and cell function.

Number Of Servings

Serves 2

  1. Low Fat
  2. Low Sodium

Ingredients

  1. 1 cup fat-free, no-sugar-added vanilla frozen yogurt
  2. 3/4 cup fat-free milk
  3. 1/4 cup frozen no-sugar-added orange juice concentrate

Directions

In a blender, combine the frozen yogurt, milk and orange juice concentrate. Blend until smooth. Pour into chilled glasses and serve immediately.

Nutritional Analysis Per Serving

Serving Size: About 1 cup

  • Cholesterol 4 mg
  • Calories 200
  • Sodium 177 mg
  • Total fat Trace
  • Total carbohydrate 41 g
  • Saturated fat Trace
  • Dietary fiber 5 g
  • Trans fat 0 g
  • Added sugars 0 g
  • Monounsaturated fat Trace
  • Protein 12 g
  • Total sugars 26 g

Strawberry banana milkshake

Dietitian’s tip:

You can change up this recipe by using 1 cup of sliced fresh peaches in place of the strawberries.

Number Of Servings

Serves 2

  1. High Fiber
  2. Low Sodium
  3. Low Fat

Ingredients

  1. 6 frozen strawberries, chopped
  2. 1 medium banana
  3. 1/2 cup soy milk
  4. 1 cup fat-free vanilla frozen yogurt
  5. 2 fresh strawberries, sliced

Directions

In a blender, combine the frozen strawberries, banana, soy milk and frozen yogurt. Blend until smooth.

Pour into tall, frosty glasses and garnish each with fresh strawberry slices. Serve immediately.

Nutritional Analysis Per Serving

Serving Size: 1 cup

  • Total fat 1 g
  • Calories 163
  • Protein 6 g
  • Cholesterol 3 mg
  • Total carbohydrate 33 g
  • Dietary fiber 4 g
  • Monounsaturated fat Trace
  • Saturated fat 0.5
  • Trans fat 0 g
  • Sodium 94 mg
  • Added sugars 4 g
  • Total sugars 20 g
  • Total fat 1 g
  • Potassium 649 mg

Dietitian’s Tip:

The fiber in whole-wheat pasta is insoluble. During the digestive process it maintains its bulk and holds on to water.

Number Of Servings

Serves 6

  1. Healthy carb
  2. Low Sodium
  3. High Fiber

Ingredients

  1. 1/2 pound extra-lean ground beef
  2. 1 small onion, diced (about 1/2 cup)
  3. 1 box (7 ounces) whole-wheat elbow macaroni
  4. 1 jar (15 ounces) reduced-sodium spaghetti sauce
  5. 6 tablespoons Parmesan cheese

Directions

Heat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is translucent. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente, 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly, about 25 to 35 minutes.

Divide the macaroni among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis Per Serving

Serving Size: About 1 cup

  • Cholesterol 32 mg
  • Calories 269
  • Sodium 125 mg
  • Total fat 9 g
  • Total carbohydrate 32 g
  • Saturated fat 3 g
  • Dietary fiber 4 g
  • Trans fat Trace
  • Total sugars 6 g
  • Monounsaturated fat 3 g
  • Added sugars 0 g
  • Protein 15 g

Dietitian’s Tip:

You can mix this in the evening and refrigerate it overnight. Just pop it in the oven first thing when you get up.

Number Of Servings

Serves 8

Ingredients

  1. 1 tablespoon canola oil
  2. 1/2 cup unsweetened applesauce
  3. 1/3 cup brown sugar
  4. Egg substitute equivalent to 2 eggs, or 4 egg whites
  5. 3 cups uncooked rolled oats
  6. 2 teaspoons baking powder
  7. 1 teaspoon cinnamon
  8. 1 cup skim milk

Directions

In a good-sized bowl, stir together oil, applesauce, sugar and eggs. Add dry ingredients and milk. Mix well.

Spray a 9-by-13 baking pan generously with cooking spray. Spoon oatmeal mixture into pan. Bake uncovered at 350 F for 30 minutes.

Nutritional Analysis Per Serving

Serving Size: About 3/4 cup

  • Total carbohydrate 34 g
  • Dietary fiber 4 g
  • Sodium 166 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Potassium 235 mg
  • Cholesterol 1 mg
  • Protein 8 g
  • Monounsaturated fat 2 g
  • Calories 209
  • Trans fat Trace
  • Added sugars 6 g
  • Total sugars 9 g

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