Veggie & Side Dishes
Couscous-Stuffed Tomatoes
Couscous-Stuffed Tomatoes This delicious and healthy dish is a great complement to meat or fish. You can even just have it on its own. What you need: • 1 tbsp olive oil (divided) • 8 pieces of beefsteak tomatoes (large) • ½ tsp of ground cumin • ½ c of almonds (sliced) • 1 eggplant (small, diced into ½-inch pieces) • Salt and pepper to taste • 1 tsp of ground coriander • 1 c of vegetable broth (low-sodium) • A pinch of ground cinnamon • 1 tsp of harissa paste • ½ c of couscous • ½ c of dried apricots (chopped) • 2 tbsps of fresh mint (chopped) How to make it: Hollow out the large tomatoes. Sprinkle a bit of salt over the insides of the prepares tomatoes. Place the tomatoes upside down on a platter and cover them with paper towels as they drain while you make the filling. Keep the tomato ju...
Sweet Potatoes and Gremolata
Small sweet potato wedges are delicious when caramelized on a grill. This recipe allows you to enjoy these healthy carbs with butter, mint, and orange zest. What you need: • 1 tbsp of butter (unsalted, melted) • 2 tbsp of mint (finely chopped) • 1/8 tsp of salt • ¼ tsp of ground pepper • 2 tbsps mint (chopped finely) • 1 tsp of raw sugar • 2 tsps of orange zest (grated) • 1 tsp of extra virgin olive oil • 1 lb of small sweet potatoes How you make it: Set the grill to medium-high heat. Get a small mixing bowl and in it, combine salt, mint, orange zest, and sugar. Crush them with a wooden spoon. Set it aside and cover with clear wrap. Cut your sweet potatoes into wedges (1-inch thick). Place the wedges into a medium bowl and toss them in pepper and oil. Grill the first batch in one row and f...
Healthy Avocado Dressing
This simple, healthy salad dressing is rich and tangy. It’s a versatile dressing that adds life to any vegetable salad, a sandwich spread, or a delicious herby dip for radishes, carrots, peppers, and celery. What you need: • a small avocado (ripe and chopped) • a cup of fresh herbs (dill, cilantro, chives, tarragon; chopped) • a small clove of garlic • ¼ tsp of salt • 2 tablespoons and 2 teaspoons of lemon juice • ½ cup and 2 tablespoons of buttermilk (low-fat) • 2 tablespoons of water How you make it: Get a blender or food processor. In it, put the buttermilk, herbs, salt, water, and lemon juice. Puree for 10 seconds. Stop occasionally to scrape down the sides. Add in the avocado. Blend at medium speed for 30 seconds. Stop occasionally to scrape down the sides. *** Every serving (2 tables...
Healthy Spinach Quiche
If you want to enjoy this healthy quiche without guilt, use low fat or fat-free dairy alternative. People with diabetes can enjoy the flavors of dairy and herbs. Just do so in moderation. What you need: a) For the filling: • ¼ tsp of black pepper (ground) • 3 ounces of Swiss or Gruyère cheese • 1 of dried thyme (crushed) or 1 tbsp of fresh thyme • 10 eggs (beaten) • ½ c low-fat or fat-free milk • 1 c of fresh spinach (chopped) b) For the pastry: • 3 tbsps of low-fat or fat-free milk • 1 1/3 cups of APF (all-purpose flour) • 1/3 c of canola oil or olive oil • ¼ tsp of salt How you make it: For the pastry: a. Pre-heat your oven to 450 degrees F or 232 degrees C. b. Get a medium bowl and in it, combine salt, flour, and milk. c. Fold the mixture until you form a crude ball. d. Transfer the dou...
Paprika Chickpeas
Chickpeas are low glycemic (GI of 28), so they are ideal snacks for diabetics. Why buy ready-to-eat chickpea snacks when it’s so easy to make them in your own kitchen? You can even use them as toppings for salads. What you need: • Cayenne pepper • 1 15-ounce can of chickpeas (drained) • 1/8 tsp of black pepper • 4 tsps of olive oil • ¼ tsp of cumin (ground) • ½ tsp of paprika • ¼ tsp of garlic powder • ¼ tsp of salt How you make it: Pre-heat your oven to 450 degrees F or 232 degrees C. Dry the chickpeas well and remove their thin layer of skin with paper towels. Place the chickpeas in a baking pan and drizzle them with olive oil. Stir to coat the chickpeas well with the oil. Roast the chickpeas for 20 minutes. Stir only once. Take them out and stir as you sprinkle cayenne pepper, paprika, ...
Homemade Kale Chips
Snacking should always be healthy for diabetics. This recipe gives you healthy and tasty kale chips, that you can munch on without compromising your health. What you need: • 1/8 tsp of garlic powder • 8 cups of kale leaves (stems removed) • 1/8 tsp of coarse salt • 1 tbsp of olive oil • ¼ tsp of black pepper (cracked) How you make it: Pre-heat your oven to 300 degrees F or 149 degrees C. Place the baking racks in the middle and the upper third of the oven. Line two baking sheets with baking paper. Set them aside. Rinse and dry the kale. Tear them into pieces. Toss the kale in a bowl with garlic powder, olive oil, pepper, and salt. Place the leaves in one layer on the two baking sheets. Bake the leaves until they are crisp. Rotate the pan halfway through the cooking time. Set aside to cool....
Healthy Smashed Potatoes
Potatoes are good sources of carbohydrates for diabetics, as long as they are eaten in small portions, and with healthy ingredients. What you need: • 1 pound of baby red potatoes (scrubbed) • Ground pepper • 3 garlic cloves (peeled, halved) • Salt • 2 tsps jalapeno (minced) • 2/3 c of skin milk (heated) How you make it: Cut very large potatoes in quarters. Get a large pot and in it, boil garlic and the potatoes. Cook until the potatoes are tender when pierced with a fork. Drain the potatoes and mash them with an electric mixer or a potato masher. Add in hot milk and keep mashing until they have your desired consistency. Fold in the salt, pepper, and chilies. Serve while hot. Enjoy. *** Each serving provides 5 grams of protein, 95 calories, 1 mg of cholesterol, 5 grams of protein, 23 grams ...
Cool Pasta Salad
1 pound tri-colored spiral pasta 6 tablespoons salad seasoning mix 1 (16 ounce) bottle Italian-style salad dressing 1 cups cherry tomatoes, diced, 2 green onions, chopped, 1 small raw zucchini chopped into one inch pieces. 1 four ounce jar green olives, sliced OPTIONALS. May add one half cup lean turkey ham, diced if desired. May add one half cup shredded colby jack cheese ( ensure pasta is cooled prior to adding. In a large pot of salted boiling water, cook pasta until al dente, rinse under cold water and drain. Whisk together the salad spice mix and Italian dressing. In a salad bowl, combine the pasta, cherry tomatoes, onions zucchini and olives. Pour dressing over salad; toss and refrigerate overnight.
A Great Stir Fried Rice Recipe
This is a versatile recipe because you can exchange chicken, pork, beef or additional vegetables in place of the shrimp. Use leftover rice that has sat covered in the refrigerator for 3 days. It makes up some of the best fried rice you have ever tasted. Now and then the person on cook duty for friends, family or roommates draws a blank about what to prepare for dinner. Instead of opening cans of prepared food, dazzle them with a delicious homemade meal like this stir-fried rice with shrimp and veggies. You will need: small cutting board vegetable peeler small sharp knife large bowl to mix rice small bowl to mix stir-fry sauce large wok or skillet 2 cooking spoons Ingredients: 1 medium carrot 1/2 cup fresh peas 2 garlic cloves one large egg 3 green onions with stems 2 cups of cleaned small ...
Quinoa Salad With Cranberry and Cilantro
Quinoa Salad With Cranberry and Cilantro Both healthy and great tasting, try this excellent quinoa and cranberry salad. This salad is a perfect dish for summer as well as a great side dish for other healthy main dishes. Ingredients: 1 cup of rinsed uncooked quinoa 1.5 cups of water half of a red bell pepper, chopped half of a yellow bell pepper chopped 1 small red onion or half of a medium-sized red onion, diced 1 teaspoon of curry powder 1 juiced lime 1/4 cup chopped cilantro 10 or 15 toasted almonds, sliced 1/2 cup dried cranberries 1/2 cup minced carrots Directions: The rinsed quinoa is very much like cooking rice. In a pot, add your cup and a half of water and bring it to a boil over high heat. Once the water reaches a boil, add the quinoa and cover with a lid. Continue cooking over lo...
