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5 Irresistible and Diabetic-Friendly Recipes
5 Irresistible and Diabetic-Friendly Recipes
Having diabetes can become a complicated task of its own. When shopping for the right foods, why make food preparation harder?
We looked high and low to find the absolute best. Below are five easy, nutritious, delicious recipes for those of us who live with diabetes.
And we’ve got something for everyone!
You’ll need:
1 ripe medium avocado (peeled and sliced)
1 ½ - 2 tablespoons of lemon juice (set aside)
8 reduced-calorie whole-wheat bread (toasted)
¼ cup fresh cilantro (chopped)
1 large tomato (cut into 8 thin slices)
¼ teaspoon black pepper (set aside)
¼ cup red onion (very thinly sliced)
8 pre-cooked bacon slices
4 medium romaine leaves
Instructions:
You’ll need:
2 whole eggs
4 egg whites
¼ teaspoon fine sea salt
⅛ teaspoon freshly ground pepper
½ teaspoon extra virgin olive oil
¼ cup chopped onion
½ cup sliced mushrooms
1 cup frozen chopped broccoli, thawed
Nonstick cooking spray
1 ½ tablespoons reduced-fat cheddar cheese
Instructions:
You’ll need:
1 (1-pound) beef tenderloin
2 teaspoons Worcestershire sauce
1 medium-size green bell pepper, cut into 20 squares
10 cherry tomatoes
10 small mushrooms
2 small yellow squash, cut into 10 slices
⅛ teaspoon black pepper
Cooking spray
¼ teaspoon salt
Instructions:
You’ll need:
1 teaspoon garlic powder
½ teaspoon ground black pepper
⅛ teaspoon salt
½ cup chopped, seeded tomatoes
2 tablespoons olive oil
1 tablespoon snipped fresh oregano
2 teaspoons snipped fresh thyme
2 teaspoons cider vinegar
6 ½ inch-thick slices eggplant
6 ¾ ounce slice smoked Gouda cheese
6 ½ inch-thick slices whole grain baguette-style bread, toasted
Instructions:
You’ll need:
¼ cup unsalted butter, softened
¾ cup smooth or crunchy natural almond butter
2 large eggs
¾ cup packed light brown sugar
1 teaspoon vanilla extract
¾ cup quinoa flour
1 teaspoon baking powder
¼ teaspoon salt
1 cup semisweet chocolate chips
Instructions:
-
Avocado BLT Recipe
You’ll need:
1 ripe medium avocado (peeled and sliced)
1 ½ - 2 tablespoons of lemon juice (set aside)
8 reduced-calorie whole-wheat bread (toasted)
¼ cup fresh cilantro (chopped)
1 large tomato (cut into 8 thin slices)
¼ teaspoon black pepper (set aside)
¼ cup red onion (very thinly sliced)
8 pre-cooked bacon slices
4 medium romaine leaves
Instructions:
- Mash the avocado with the lemon juice in a medium bowl and spread equal amounts on top of 4 of the bread slices.
- Top with the remaining ingredients, except the bread slices, in the order listed. Top with the remaining bread slices. Cut in half, if desired.
-
Broccoli, Mushroom Cheddar Omelet
You’ll need:
2 whole eggs
4 egg whites
¼ teaspoon fine sea salt
⅛ teaspoon freshly ground pepper
½ teaspoon extra virgin olive oil
¼ cup chopped onion
½ cup sliced mushrooms
1 cup frozen chopped broccoli, thawed
Nonstick cooking spray
1 ½ tablespoons reduced-fat cheddar cheese
Instructions:
- Place eggs and egg whites in a large bowl and whisk until light. Add sea salt and pepper.
- Place olive oil in a medium nonstick sauté pan. Add onion and mushrooms and sauté until onion is translucent and mushrooms are softened. Add broccoli and heat thoroughly. Remove and set aside.
- Dry the pan. Furthermore, spray with nonstick cooking spray.
- Add egg mixture and cook until almost set.
- Return vegetables to center of eggs. Top with cheddar cheese. Fold over and continue to cook until eggs are done.
-
Beef Kabobs
You’ll need:
1 (1-pound) beef tenderloin
2 teaspoons Worcestershire sauce
1 medium-size green bell pepper, cut into 20 squares
10 cherry tomatoes
10 small mushrooms
2 small yellow squash, cut into 10 slices
⅛ teaspoon black pepper
Cooking spray
¼ teaspoon salt
Instructions:
- First of all, prepare the grill.
- Cut meat into 20 (3/4-inch) cubes. Sprinkle Worcestershire sauce over meat. Thread meat, bell pepper, tomatoes, mushrooms, and squash alternately onto 5 (12-inch) skewers. Sprinkle evenly with black pepper.
- Place kebabs on grill rack coated with cooking spray; grill, uncovered, 10 minutes or to desired degree of doneness, turning once. Sprinkle evenly with salt.
- Tip: If using wooden skewers, be sure to soak them in water 30 minutes before threading to keep them from burning during grilling.
-
Cheesy Eggplant Burger
You’ll need:
1 teaspoon garlic powder
½ teaspoon ground black pepper
⅛ teaspoon salt
½ cup chopped, seeded tomatoes
2 tablespoons olive oil
1 tablespoon snipped fresh oregano
2 teaspoons snipped fresh thyme
2 teaspoons cider vinegar
6 ½ inch-thick slices eggplant
6 ¾ ounce slice smoked Gouda cheese
6 ½ inch-thick slices whole grain baguette-style bread, toasted
Instructions:
- In a small bowl, combine garlic powder, pepper, and salt. Then in another small bowl, combine half of the garlic powder mixture, the tomatoes, 1 tablespoon of the oil, the oregano, thyme, and vinegar. Set aside.
- Brush eggplant slices with the remaining 1 tablespoon oil and sprinkle with the remaining garlic powder mixture.
- For a charcoal grill, grill eggplant slices on the rack of an uncovered grill directly over medium coals for 6 to 8 minutes or just until tender and golden brown, turning once halfway through grilling and topping with the cheese slices for the last 2 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place eggplant slices on grill rack over heat. Cover and grill as above, topping with cheese as directed.)
- Finally, place eggplant slices on top of toasted bread slices. Top with tomato mixture.
-
Almond Butter Quinoa Blondies
You’ll need:
¼ cup unsalted butter, softened
¾ cup smooth or crunchy natural almond butter
2 large eggs
¾ cup packed light brown sugar
1 teaspoon vanilla extract
¾ cup quinoa flour
1 teaspoon baking powder
¼ teaspoon salt
1 cup semisweet chocolate chips
Instructions:
- Preheat oven to 350°F. Line an 8-inch-square baking pan with parchment paper (or foil), allowing it to slightly overhang opposite ends. Coat with cooking spray.
- Beat butter and almond butter in a mixing bowl with an electric mixer until creamy. Beat in eggs, brown sugar and vanilla. Whisk quinoa flour, baking powder and salt in a small bowl. Mix the flour mixture into the wet ingredients until just combined. Stir in chocolate chips. Spread the batter evenly into the prepared pan.
- Next, bake until a toothpick inserted into the center comes out with just a few moist crumbs on it, 25 to 35 minutes. Do not overbake. Let cool in the pan for 45 minutes. Using the parchment (or foil), lift the whole panful out and transfer to a cutting board. Cut into 24 squares. Also, let cool completely before storing.
- Make Ahead Tip: Store airtight in the refrigerator for up to 5 days.
- Finally, look for quinoa flour in the baking section or near gluten-free flours in natural foods stores. Or, to make your own, grind whole grains of quinoa into a powder in a clean coffee grinder.
By Jon Ramirez