Diabetic Recipes

Variety, portion control and moderation are the typical buzz words that define a diabetic diet. Through smart recipes and careful cooking, diabetics can use their diets to keep blood sugars at bay and ward off long-term complications.

Diabetic Foods

The diabetic diet should include a variety of foods. The key is to include options from all food groups. In particular, diabetics should eat plenty of:

• fish
• fruit
• lean meats (including pork loin and skinless poultry)
• legumes (beans, peas and lentils)
• non-fat dairy (skim milk, non-fat yogurt and non-fat cheese)
• vegetables, especially non-starchy options (e.g., spinach, broccoli, green beans and lettuce)
• whole grains (e.g., oatmeal, brown rice and whole-wheat bread).

When preparing these foods, opt for baking over frying and avoid cooking with saturated fats, such as butter or shortening. Use lemon, lime, fresh herbs and spices to add flavor, not salt or sugar.

Healthy Diabetic Cooking: Useful Tips

When adhering to a diabetic diet, read food labels carefully and pay attention to the following:

• Aim to eat 25 to 35 grams of fiber per day.
• Choose unsaturated fats (olive oil, canola oil, nuts and seeds) over saturated fats. Remember, however, that even these healthier fats are high in calories.
• Limit your intake of saturated fats (butter and margarine) to less than 7 percent of your daily calories.

In addition to the above, beware of your carbohydrate intake. These are the simple and complex sugars found in the following, among other food items:

• bread
• milk
• pasta
• rice.

While carbohydrates provide necessary fuel for the body, too many can raise blood sugar and cause feelings of fatigue. When eating carbohydrates, include a protein source, too. This will slow down the body''s absorption rate and decrease your risk of a rapid rise in blood sugar.

Recipes for Diabetics

Try adding these delicious diabetic recipes to your diabetic diet!

Fresh Herb and Vegetable Omelet

(adapted from Fresh Herb Omelet recipe from the American Diabetes Association)

Perfect for breakfast or brunch, this omelet provides a satisfying low-carbohydrate, low-fat meal.

Ingredients (serves 6)

• 1 Tbsp olive oil
• 1 red pepper, diced
• 1 green pepper, diced
• 1 cup mushrooms, sliced
• 2 garlic cloves, minced
• 4 slices whole wheat bread, crust removed
• 1 cup low-fat cottage cheese
• 4 eggs
• 8 egg whites
• 3/4 cup evaporated skim milk
• 1 Tbsp fresh basil, minced
• 1 Tbsp fresh parsley, minced
• fresh ground pepper and salt to taste.

Directions

1. Preheat oven to 350 ˚F.
2. Heat olive oil in skillet over medium heat.
3. Add the peppers, mushrooms and garlic and cook for six minutes.
4. Place bread slices in large casserole dish.
5. Combine remaining ingredients and pour egg mixture on top of bread.
6. Add cooked vegetables and bake for 25 to 35 minutes, or until omelet puffs up and appears set (not runny).
7. Serve immediately.

Green Beans with Almonds and Dill

(adapted from Green Beans with Sunflower Seeds Recipe from the American Diabetes Association)

Enjoy this simple, nutritious side-dish with a scrumptious nutty crunch.

Ingredients (serves 6)

• 1 pound fresh green beans
• 1 cup water
• 1/4 cup chopped onion
• 2 garlic cloves, minced
• 1/2 tsp salt
• 1/8 tsp fresh ground black pepper
• 3 Tbsp sliced almonds
• 2 tsp fresh dill.

Directions

1. Snap the ends off the beans. Leave whole or break into two-inch pieces.
2. Place beans in a saucepan and add water, onion, garlic, salt and pepper. Cover and bring to a boil.
3. Reduce to a simmer and cook six to eight minutes, or until the beans are crispy and tender. Drain.
4. Sprinkle almond slices and dill over the beans. Toss lightly and serve.

Chicken Satay Kabobs

(adapted from Chicken Satay recipe from the American Diabetes Association)

This delectable dish from India packs protein and flavor into every bite, without the added sugar sometimes found in chicken satay.

Ingredients (serves 6)

• 1 Tbsp corn oil
• 3 Tbsp lime juice
• 1 tsp garlic powder
• 1 Tbsp crushed red pepper flakes (add more for extra heat)
• 1 Tbsp honey
• 3 Tbsp chopped cilantro
• 1 1/2 pounds skinless, boneless chicken breasts, cut into one-inch cubes.

Directions

1. Combine corn oil, lime juice, garlic, red pepper flakes, honey and coriander in a blender and mix for one minute. Pour sauce on chicken and refrigerate for at least four hours.
2. Place the chicken cubes on kabob skewers and grill for two to three minutes on each side, or until chicken is cooked through. Serve immediately.