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  • How to Make Avocado Alfredo with Zucchini Noodles

    How to Make Avocado Alfredo with Zucchini Noodles

    In this live cooking class, Chef Jenny guided participants through the process of creating a nutritious Parmesan-Crusted Chicken and Avocado Alfredo with Zucchini Noodles. These meals were designed to be low in carbs and high in flavor.

    Avocado Alfredo Cooking Class Recap

    Chef Jenny provided helpful tips for maintaining freshness of ingredients, properly handling food items, and safely cooking meals. She highlighted the importance of not overcooking zucchini noodles to avoid a mushy texture. “These noodles are zoodles…they’re going to cook really fast and overcooked zucchini gets very soggy,” Chef Jenny cautioned.

    As the chicken cooked, Chef Jenny demonstrated how to make avocado alfredo using fresh avocados. She explained how avocados can be used as a substitute for dairy in recipes due to their natural buttery flavor and creamy texture. “Avocados are such a good substitute…it kind of has a natural buttery flavor to it,” she stated.

    During the class, American Diabetes Association® (ADA) nutrition experts explained the health benefits of avocados. “Avocados have fat, but they are a good type of fat called monounsaturated fat. Monounsaturated fats are beneficial fat. We consider them to be heart-healthy fats because they help to lower our LDL cholesterol,” they said.

    Chef Jenny also explained how to ripen avocados and store them to maintain their freshness, suggesting that ripe avocados can be put in the freezer for preservation. “If you feel your avocado getting really ripe and you’re not ready to use it, pop it in the freezer. You can pop them whole and then you just take them out and set them on the counter before you’re ready to use them,” she advised.

    Throughout the cooking demonstration, Chef Jenny encouraged participants to experiment with various flavors and cooking techniques to create healthier meals. She suggested adding fresh herbs, spices, or lemon zest for extra flavor without adding extra fats or calories.

    Cooking Tips Learned from the Class

    • Lean proteins like chicken breast and white fish are low in fat and have fewer calories, making them a healthy choice.
    • Whole wheat panko breadcrumbs are preferred for their crispiness and lower oil absorption.
    • Avocados are a good source of monounsaturated fats, which are beneficial for heart health and makes them a good dairy substitute.
    • Zucchini noodles (zoodles) are a great low-carb substitute for regular pasta.
    • The use of fresh herbs can enhance the flavor of dishes without adding extra calories or fats.
    • Garlic and Parmesan cheese add a punchy flavor to the avocado alfredo sauce.

    Try the Recipes

    Parmesan-Crusted Chicken
    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly!

    Avocado Alfredo with Zucchini Noodles
    Traditional alfredo sauce is a decadent dish made with lots of cream and butter. This lighter version gets its creaminess from avocado, which is full of heart-healthy monounsaturated fatty acids (instead of saturated fat found in cream and butter). 

    Don’t Miss Upcoming Cooking Livestreams

    Learning how to cook can be daunting, especially if you are a person with diabetes wanting to make better food choices. Whether you are new to the kitchen or a seasoned chef, you may not even know where to begin. That’s why every month, the ADA offers free live virtual cooking classes powered by Homemade with ADA nutrition experts in attendance to answer all your questions. View our next cooking class or sign up for the Diabetes Food Hub e-newsletter to be notified of the next class.
     

    Italian
    Kid Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Gluten-Free

  • Ways to Eat Winter Squash

    Ways to Eat Winter Squash

    The winter squash. Is there a vegetable that is more representative of cool weather comfort food? There are dozens upon dozens of richly colored, oddly shaped varieties to choose from, depending on where you live and where you shop. And, speaking of shopping, one of the benefits of buying winter squash is how hearty they are. You can enjoy them the day you bring them home or they can hang around for weeks, protected by their skin from going bad.

    The multitude of varieties can be overwhelming, especially knowing how to prepare them. Check out this list of the 8 winter squash you’re most likely to find in the store, and some ideas on how to prepare them.

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    Butternut: These are long with a bulbous end and a smooth tan skin. Because the skin is a little thick, you’ll want to peel them before cutting into chunks or dicing. Or, you can cut them lengthwise, remove the seeds, and roast them in the skin if to scoop out the flesh. Put these tips to action with this Butternut Squash and Kale Soup.
     
     

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    Honeynut: This is a smaller, sweeter version of the butternut with deeper orange flesh. It is about half the size of a butternut squash and a hybrid of butternut and buttercup squash. They are excellent when roasted with lots of herbs (think sage, thyme, rosemary), garlic, and just a bit of parmesan cheese.

     

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    Acorn: Don’t let the name fool you, this squash is not for the squirrels! You’ll love this sweet, petite green squash. Keep the skin on and slice into circles to grill or roast, Alternatively, you can slice in half lengthwise to stuff like these Stuffed Acorn Squash.

     
     

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    Delicata: These oblong squash are cream colored and have either green or yellow stripes. They are sweet and a perfect way to enjoy squash since they’re so easy to prepare. They can be sautéed, steamed, roasted, grilled, baked, or stuffed.

     

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    Green kabocha: These Japanese pumpkins are dense and sweet and usually deep green in color. Roast and turn them into soup with ginger, cumin, coriander, and garlic. Or slice and roast with olive oil, fresh ginger, thyme, and a little nutmeg.

     
     

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    Red kuri: Also called Hokkaido pumpkins, these little orange squash have a slight chestnut flavor, making them perfect for stews or side dishes in which they’re paired with other root veggies and some greens. Consider adding red kuri squash to this dish with fregola sarda and tahini dressing.

     
     

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    Sugar pumpkin: Unlike the larger jack-o-lantern pumpkins, sugar pumpkins are sweet and dense. They’re the pie pumpkin, but just as delicious for stews, stuffed, or soup. Give this Slow Cooker Pork and Pumpkin Stew a try for a warming weeknight meal.

     
     

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    Spaghetti: You’d never guess from its exterior that you can make a low-carb “pasta” with this squash. Halve it and bake, scoop out the seeds, then use a fork to scrape the flesh into strands. They’re like a blank canvas in terms of flavor so be creative in saucing them. You can go for the classic Spaghetti Squash with Light Marinara Sauce or go for more international flavor with a Spaghetti Squash “Ramen” Noodle Bowl.
     
    All winter squash can be steamed, roasted, braised, sautéed, grilled, or turned into soup. You can also cook them together. Squash can take strong seasoning, so use your imagination to come up with bold herbs, spices, and condiments. And don’t forget to clean and roast the seeds to snack on or garnish soups, salads, and other dishes.
     
    If you are still feeling a little overwhelmed by squash, check out the pre-cut produce section of your grocery store! Many stores offer precut squash ready to go. You can also check the freezer section for different types and cuts of different squash.

    Veggie Rich
    Dinner
    Lunch
    Sides
    Vegan
    Vegetarian

  • 7 Holiday Cooking Tips for People with Diabetes

    7 Holiday Cooking Tips for People with Diabetes

    ‘Tis the season to be surrounded by holiday indulgences. Luckily, you can make your own wise upgrades to festive favorites right from your kitchen, creating better-for-you bites with no excess saturated fat or added sugars in sight. Try one, two, or all these simple culinary tips this holiday season that still offer the memorable aromas, tastes, and traditions at the table for all.

    1. Get “Board” with Cheese & Crackers 

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    Build a wow-worthy appetizer grazing board filled with colorful produce (like two types of grapes, peppers, and cauliflower). Prioritize filling the board with non-starchy vegetables. For the most “wow” factor, try keeping items bite-sized and arrange the largest items on the board first. Include hummus in festive small bowls, whole grain crackers, and plant-based treenut cheese, plus fresh rosemary sprigs for festive flair.

    Need some more inspiration? Try this easy Holiday Veggie Platter with Hummus quick recipe or add some additional colorful flair with Red Lentil Hummus.

    2. Go for a Multi-Tasking Gravy
    Gravy is comforting favorite, but is often made with greasy pan drippings, all-purpose flour, and butter. That’s fine for those who only eat a drizzle of gravy, but for gravy dousers, consider a more nourishing pick that brings eye-appeal and flavor intrigue to the plate: soup! Just heat up a carton variety, like creamy butternut squash or cashew carrot ginger soup. Plus, it doubles as an appetizer, too. If your heart is set on serving gravy, try this diabetes-friendly Creamy Gravy recipe.

    3. DIY the Cranberry Sauce
    Canned cranberry sauce can have 23 grams of added refined sugar per ¼-cup serving! So, make your own. (It’s actually very simple.)

    Or, alter a recipe you already know and love. If the recipe calls for 12 ounces of cranberries, one cup of sugar, and one cup of water, instead use one cup of orange juice plus three to four tablespoons of date or maple syrup—or one cup of orange juice plus ¼ cup water and zero-calorie sweetener (like monk fruit or stevia) to taste.

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    4. Bottle Up a Butter Swap 
    As a prettier, healthier, and more flavorful alternative to butter for bread rolls, biscuits, and beyond, create an herbed oil. This simple but flavor-packed oil will become a staple at every holiday meal.
     
    5. Pair Non-Starchy and Starchy Vegetables 
    Potatoes are one of the most popular starchy holiday veggies. Pairing them with non-starchy vegetables that aren’t as carb-rich is a healthier way to enjoy them. Here’s a quick guide:

    • Mashed potatoes: Mash together equal parts cooked potatoes and roasted cauliflower. Try our Easy Half-Mashed Potatoes with Cauliflower recipe.
    • Scalloped potatoes: Bake with one pound of chopped fresh broccoli florets in place of one pound of the potatoes.
    • Roasted potatoes: Roast with large cubes of green and red bell peppers in place of half of the cubed potatoes.
    • Twice-baked: Thaw and squeeze-dry frozen spinach or kale, then stir desired amount into the mashed potato filling that’s spooned into potato shells. You could also try something different like Twice Baked Butternut Squash.
    • Potato salad: To a classic recipe, stir in a handful of finely diced fennel bulb, a few handfuls of fresh baby arugula, and some chopped fennel fronds.
    • Latkes: Try making zucchini latkes (pancakes) or try these Broccoli Onion Latkes.

    6. Make Personal-Sized Casseroles and Stuffing 
    Rather than making significant tweaks to select holiday dishes that you indulge in once a year, stick to the classic recipe but portion them to fit your meal plan! Prepare your green bean or sweet potato casseroles as normal, then portion and bake them in individual six-ounce ramekins. They’ll be ready sooner, curb over-sized helpings, and make everyone feel special.

    7.  Eat Desserts & Sweet Sips Mindfully

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    Try these tips to make holiday-classic sweet eats and drinks more diabetes-friendly:

    • Use whole wheat pastry flour instead of all-purpose flour, like this Whole Wheat Fresh Gingerbread.
    • Use unsweetened plant-based milk instead of whole milk in hot cocoa, like this Almond Joy Hot Chocolate.
    • Choose a smart portion size, like a sliver of pumpkin pie or an espresso cup of eggnog.
    • Most importantly, slowly savor every holiday-inspired bite and sip.

     Cheers! From the Diabetes Food Hub team and all of us at the American Diabetes Association®, we wish you happy and healthy holidays!

    Holidays & Entertaining

  • 5 Sneaky Ways to Eat More Veggies

    5 Sneaky Ways to Eat More Veggies

    Part of a healthy eating plan for anyone means adding lots of fruits and veggies to your meals—but this is especially important for people with diabetes. There are a lot of vitamins, minerals, antioxidants, and fiber packed into these foods.

    Non-starchy vegetables are an especially large part of an eating plan for people with diabetes because they won’t impact your blood glucose (blood sugar) levels as much as starchy vegetables and fruits. But, what should you do if you are just not a fruit or veggie person?

    The answer: Get sneaky! 

    Instead of going off the rails and returning to old habits, you can find easy ways to enjoy healthy food by sneaking it into the dishes you make. And, if you have kids, it’s a great way to introduce them into healthy eating—even if it’s a little stealthy.

    Here are five suggestions for sneaky healthy eating: 

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    1. Make veggies as savory pancakes/latkes. This is a great way to use veggies like zucchini, carrots, beets, or cauliflower. To make these savory pancakes, grate the veggies and mix them into a batter made of grated onion, beaten eggs, baking powder, minced garlic, herbs and spices you like, and several tablespoons of whole grains (like whole wheat flour).

    Aim for a moist, but not runny, batter. Heat a pan with a small drizzle of oil and when hot, drop batter into the pan and flatten into pancakes. Cook each side until golden brown and crispy. You can also bake them in the oven—spray a sheet pan with some olive oil, form pancakes, and spritz the top with the oil. Bake until brown and crispy.

    Try these Broccoli Onion Latkes. These are a fun way and savory way to do breakfast for dinner!

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    2. Add greens, like spinach or kale, to your fruit smoothies. And the fruit can be frozen, meaning you can enjoy your favorite strawberries or blueberry flavors even in January. You can also try half an avocado for extra creaminess, but be mindful of the calories and fat. Make this Superfood Smoothie to try it out.

    3. Add more veggies to your marinara and other tomato-based sauces. Add grated carrots, roasted eggplant and red peppers, diced squash, or chopped greens as you cook your sauce. Leave as-is, or try blending the sauce with the added veggies for an even texture that will disguise the veggies even more.

    4. Sneak veggies into your meat-based meals. Make a veggie-filled meatloaf with ground turkey or chicken and add diced mushrooms, grated carrots, and/or summer squash. Not only will you get more nutrients, but the meatloaf will also be moister. This trick also works great with burgers and meatballs. Similarly, add finely diced red bell peppers, summer squash, fennel, or broccoli to your salmon or fish cakes.

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    5. Try roasting vegetables you don’t normally like. A spritz of olive oil and a hot oven will caramelize the produce and transform their flavors into something new that you may love. Plus, you can add roasted produce to sauces or pasta or a whole grain bowl like this Mediterranean Grain Bowl.

    Want more ways to get fruits and veggies into your diet? Sign up for the Diabetes Food Hub e-newsletter for recipes delivered straight to your inbox every month!

    Veggie Rich
    Kid Friendly
    Breakfast and Brunch
    Dinner
    Lunch
    Vegan
    Vegetarian

  • Make a Spiced Dutch Baby with Pumpkin Butter

    Make a Spiced Dutch Baby with Pumpkin Butter

    Enjoy all the flavors of fall with this diabetes-friendly spiced dutch baby with pumpkin butter! This cooking class is brought to you by SweetLeaf and powered by Homemade.

    The spiced dutch baby with pumpkin butter cooking class is powered by Homemade and brought to you by SweetLeaf.


    Be on the lookout for more free cooking classes at diabetes.org/cookingclass

    Breakfast and Brunch
    Foodie
    Holidays & Entertaining

  • 7 Easy Swaps to Add More Plants to Your Plate

    7 Easy Swaps to Add More Plants to Your Plate

    Plant-based eating is popular, and for good reason. Plant foods can add color, texture, taste, volume, and overall appeal to meals. But more importantly, eating more plant-based meals can provide significant health benefits, especially for people with diabetes. Two of the most well-known plant-based eating patterns include the vegetarian and vegan eating patterns.

    With a vegetarian eating plan, meat is avoided entirely. Plant-based foods like fruits, vegetables, grains, legumes, seeds, and some animal foods like eggs and dairy are consumed. If you follow a vegan eating pattern, you don’t eat anything that comes from animals—even non-meat foods like honey and dairy—only plant-based foods. Both eating patterns emphasize eating more plants like minimally processed whole grains, fruits, and vegetables.

    The Benefits of Eating More Plant-Based Foods

    A vegan diet is linked to lower prevalence of type 2 diabetes and reduction of high blood glucose (blood sugar) levels in people with type 2 diabetes. But you don’t need to “go vegan” to enjoy the benefits of plant-based eating. It’s as simple as just eating more plants, period.

    Research suggests that eating fewer animal products and more plant-based foods is associated with beneficial impacts on insulin resistance, body weight, body fat, and cholesterol as well as a lower risk of prediabetes and type 2 diabetes.

    How to Start Eating More Plant-Based Foods

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    There are various strategies for giving your eating plan a plant-based boost. Fill half your plate with non-starchy veggies to naturally make your meals more plant filled. (This also follows the guidelines of the Diabetes Plate Method.)

    Change the ratio of plant-to-animal foods in your dishes—such as enjoying a veggie stir-fry with some chicken instead of a chicken stir-fry with some veggies. Add more plant-based proteins like beans, lentils, peas, and nuts to dishes or use them to swap out meats to ensure you are eating enough protein at meals.

    You can also try swapping out animal-based protein for pre-made plant-based alternatives, such as packaged plant-based “meatballs” instead of beef or pork meatballs. Or, more creatively, try some recipes that create meat alternatives from veggies like making roasted cabbage steaks or making “chicken” wings with cauliflower florets.

    7 Simple Ways to Swap in Plant-Based Foods

    Instead of: Scrambled eggs
    Plant-based swap: Scrambled chickpeas
    In olive oil over medium-high heat, sauté a mixture of slightly smashed canned, drained chickpeas (with some canned chickpea liquid) and seasonings to taste, such as nutritional yeast, turmeric, and smoked paprika.

    Instead of: Eggs for use in baking
    Plant-based swap: Chia gel
    For the equivalent of one large egg, stir one tablespoon chia seeds with three tablespoons water or other liquid, like plant-based milk, and let stand until a gel-like consistency forms, about 10 minutes.

    Instead of: Bacon
    Plant-based swap: Portabella “bacon”
    Brush thinly sliced portabella mushrooms with olive oil and sprinkle with seasonings to taste, such as smoked paprika, chili powder, salt, pepper. Bake at 275 degrees F for 1½ hours and let crisp in “off” (warm) oven, about 45 minutes.

    Instead of: Ground taco meat
    Plant-based swap: Nut taco “meat”
    In olive oil over medium heat, cook while stirring finely chopped walnuts with some diced onions until onions are softened. Add seasonings to taste, such as chili powder, cumin, and oregano, and a splash of low-sodium soy sauce. Cook 1½ to 2 minutes more.

    Instead of: BBQ/pulled pork or chicken
    Plant-based swap: BBQ/pulled eggplant
    Over medium heat in sunflower oil, cook while stirring thin strips of eggplant. Add sugar-free or no-added-sugar barbecue sauce and cook until steamy, then serve in a whole grain bun paired with coleslaw or avocado. Tip: You can try chopped jackfruit in lieu of eggplant, too.

    Instead of: Parmesan cheese
    Plant-based swap: Nutritional Yeast
    For a savory, “cheesy” taste, simply sprinkle nutritional yeast onto any dish you wish, like pasta, popcorn, or prepared vegetables. Tip: Mix it with some grated lemon zest for fresh zing.

    Instead of: Heavy cream
    Plant-based swap: Cashew cream
    Mix boiling water with 1 cup unroasted, unsalted cashews and let stand for 30 minutes. Drain and blend at high speed with 1 cup of cold water and pinch of salt until velvety smooth. Serve instead of heavy cream in savory dishes, like soup or pasta sauce.

    Did you know? Diabetes Food Hub has tons of plant-based recipes! Use the Browse Recipes buttons and select “Vegetarian” from the filter. Be sure to create an account so you can save all the recipes you want to try. 

    Fiber Focused
    Veggie Rich
    Breakfast and Brunch
    Dinner
    Lunch
    Snacks
    Vegan
    Vegetarian

  • Top 7 Veggies You Should Be Eating and Why

    Top 7 Veggies You Should Be Eating and Why

    We’ve all been told to eat our veggies from a young age. That’s because vegetables are nutrient dense and can help protect your health and reduce your risk of developing chronic health conditions. As a person living with diabetes, there are seven stellar picks that offer bonus benefits. Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.

    Spinach

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    Leafy greens, including spinach, kale, and collard greens, are low in carbs and calories but high in nutrition. They’re packed with vitamins A, C, and K, folic acid, calcium, iron, and powerful antioxidants which fight oxidative stress, help reduce damage to cells, and may help reduce the risk of developing heart disease. Research suggests leafy greens could reduce risk of developing chronic conditions like diabetes. Plus, they provide lutein and zeaxanthin, plant compounds that are beneficial for maintaining eye health. Spinach is the most widely available and enjoyed of all the leafy bunches.

    Cooking tip: In recipes, add a squirt of lemon juice to spinach for taste balance. By combining the vitamin C from citrus fruits like lemons or oranges with dark leafy greens, the iron in the spinach is better absorbed.
    Try this recipe: Garlic Sauteed Spinach and Kale

    Broccoli

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    Broccoli contains soluble fiber, which can help maintain good gut health and manage blood glucose (blood sugar) levels. When not overcooked, broccoli is an excellent source of vitamin C and K. Cruciferous vegetables (veggies in the cabbage family like broccoli, kale, and brussels sprouts) contain sulforaphane, a bioactive compound which may help with blood glucose management.

    Cooking tip: Don’t forget the stems! Try thinly slicing into coins and stir-frying them.
    Try this recipe: Crispy Baked Broccoli

    Bell Peppers

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    With their vivid colors, bell peppers offer a significant amount of vitamin C and beta-carotene, offering antioxidant benefits. Red bell peppers are slightly sweeter and richer in these health-protective nutrients than green peppers (their less ripe counterparts). All bell peppers are considered non-starchy vegetables, making them diabetes-friendly foods.

    Cooking tip: Blend roasted peppers with hummus to create colorful dips. 
    Try this recipe: Simple Roasted Peppers

    Tomatoes

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    Botanically, tomatoes are fruits. But since they’re nutritionally more similar to vegetables and typically used in savory dishes, consider tomatoes as veggies. Along with plenty of vitamin C, they’re rich in lycopene, a carotenoid pigment that may play a role in reducing the risk of developing diabetes, obesity, and heart disease. Enjoy all forms of tomatoes cooked or canned with low sodium or no added salt. For best taste and texture, don’t refrigerate whole raw tomatoes.

    Cooking tip: Sauté (or “blister”) grape tomatoes in olive oil for a quick breakfast side. 
    Try this recipe: Italian-Style Blistered Tomatoes

    Cauliflower

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    Nutritionally, cauliflower provides nutrients like folate and vitamins C and K.  Like broccoli, it contains sulforaphane, but it stands out on the diabetes plate thanks to its versatility. Enjoy as a carb-friendly swap in place of rice, serve roasted thick slabs as “steak,” or slow-cook the head of cauliflower as a wow-worthy “roast.” Add color to your plate by using purple or orange cauliflower. Their colorful pigments indicate the presence of antioxidants like beta carotene and anthocyanins and offer extra health-protective benefits.

    Cooking tip: Make mashed potatoes with a 50/50 mixture of potatoes and cauliflower. 
    Try this recipe: Whole Roasted Cauliflower with Lemon Vinaigrette

    Mushrooms

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    Mushrooms are types of fungi, but count them as vegetables in your meal plan—and this list. The array of unique mushroom types offers several minerals as well as bioactive compounds which may play a role in diabetes prevention and treatment. Maitake mushrooms and ultraviolet-light exposed mushrooms, like white button, crimini, and portabella, are rich in vitamin D, which can help support your immune system and is critical for bone building.

    Cooking tip: With their “meaty” taste (thanks to umami) and texture, mushrooms can be an ideal plant-based stand-in for meat. 
    Try this recipe: Smoky Mushrooms

    Asparagus

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    This nutrient-dense veggie is low in carbs and overall calories and high in folate. It offers anti-inflammatory properties that can be beneficial for people with diabetes. Plant compounds found in asparagus may play a role in blood glucose and blood pressure management and in maintaining a favorable lipid profile. Try all asparagus varieties for plate and palate appeal—green, white, and purple.

    Cooking tip: Using a vegetable peeler, shave thick asparagus spears into ribbons and enjoy raw as the star of a salad. 
    Try this recipe: Grilled Sesame Asparagus

     

    Veggie Rich
    Breakfast and Brunch
    Dinner
    Lunch
    Salads
    Sides
    Snacks
    Soup
    Vegan
    Vegetarian

  • Benefits of Frozen Fruits and Vegetables

    Benefits of Frozen Fruits and Vegetables

    Depending on where you live, you may not always have access to fresh produce. Even if your favorite fresh fruits and veggies are at the store, they may be more expensive during their off-season. For this and many more reasons, you should take advantage of frozen produce.

    Benefits of Eating Fruits and Veggies—Fresh and Frozen

    There are many good reasons to eat fruits and non-starchy vegetables, especially as a person with diabetes. They provide nutrients, improve blood glucose (blood sugar) levels, lower blood pressure, and assist in managing weight. You should strive to eat as much produce year-round as you can.

    Why You Should Eat Frozen Produce

    Wider variety

    When you take advantage of frozen produce, you’ll have a wider variety of choices than in the fresh produce section. It opens the door to endless healthy and delicious meals you can prepare.

    Peak ripeness

    Frozen produce is picked at peak ripeness—and its nutritional value remains intact when frozen. That means you get the same nutritional benefits of vitamins and minerals in your food as you would eating fresh fruits and vegetables.

    Less food waste

    Frozen produce creates less waste. If you’re craving a summer fruit smoothie, you can pull out the amount of fruit you need from your freezer and put the leftovers back without worrying about them going bad.

    You can do the same whether you’re adding spinach to a baked chicken dish, making , or baking . If you’re someone who tends to let fresh produce go uneaten until it goes bad, frozen fruits and vegetables may be the better choice for you.

    When Fresh Produce is the Better Option

    While frozen produce is an excellent option due to the wider variety, ripeness level, and food waste reduction—there are few situations in which fresh produce is the better option.

    For example, choose fresh when you’re eating raw produce on its own (like a bowl of strawberries) or as part of a larger dish (like spinach on a sandwich). When you thaw frozen produce, the texture and moisture level changes and it can become unpleasant to eat.

    However, the texture change doesn’t affect how the dish tastes when the produce is cooked or blended. In those situations, frozen is just as good as fresh.

    Making Your Own Frozen Fruits and Veggies

    If you recently bought a lot of fresh fruits or veggies you love from the grocery store or have grown some in your garden—like berries, pineapples, or squash—and you don’t want them to go bad, you can freeze them yourself! Simply slice or cube the produce (other than the berries), lay them flat on a sheet pan, and freeze.

    Gather them into a freezer bag and mark the bag with the ingredient name and date (most frozen produce will last eight months to one year in your freezer). Now you have your own frozen produce to enjoy at your leisure!

    No matter what fruits and vegetables you decide to stock your freezer with, be sure to sign up for the Diabetes Food Hub e-newsletter for ideas and inspiration on how to use them in new recipes.

    Veggie Rich
    Sides
    Vegan
    Vegetarian

  • 5 Diabetes-Friendly Recipes for St. Patrick’s Day

    5 Diabetes-Friendly Recipes for St. Patrick’s Day

    You’ll want to put on a green apron to make these fun, diabetes-friendly recipes for St. Patrick’s Day! Whether you are Irish, or simply Irish at heart, these dishes are lower in calories, fat, and carbs than the traditional recipes. (They’re just as tasty, though!)

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    Whole Wheat Irish Soda Bread
    Calories: 70 | Carbs: 15
    Irish soda bread comes together quickly and this whole wheat version makes it healthier and heartier. It goes great with your favorite sugar-free jam for breakfast or as a side with your St. Patrick’s Day dinner!
     
     

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    Bangers and Mash
    Calories: 280 | Carbs: 25
    Bangers and mash is a traditional Irish pub food that is usually very high in fat and carbs. This healthier version uses homemade turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy.
     
     

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    Roasted Cabbage Steaks
    Calories: 90 | Carbs: 9
    Cabbage is a popular vegetable to use for St. Patrick’s Day. In this recipe, a whole head of cabbage is sliced into thick “steaks” and roasted. Serve them as a vegetarian entrée or as a filling, veggie-filled side.
     
     

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    Classic Beef Stew
    Calories: 250 | Carbs: 24
    There are so many new renditions of beef stew, but if you can make this classic version really well, that’s all you’ll need. Plus, this traditional beef stew goes great with a slice of whole wheat Irish soda bread.
     
     

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    Vegetarian Shepherd’s Pie
    Calories: 285 | Carbs: 45
    Shepherd’s pie can be found on most St. Patrick’s Day menus. In this vegetarian-friendly version, lentils and lots of veggies make it a hearty and filling meal that still has lots of protein to help keep you full and satisfied!
     
    Green beer is also a popular St. Patrick’s Day item, but is it OK for people with diabetes to have a pint? Moderate alcohol consumption is safe for most people with diabetes. Opt for a light beer as they are lower in calories, carbs, and alcohol.

    From the American Diabetes Association®, we wish you a happy St. Patrick’s Day! Be sure to sign up for the Diabetes Food Hub e-newsletter for healthy recipes delivered to your inbox every month.

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  • Why You Should Eat Plant-Based Foods

    Why You Should Eat Plant-Based Foods

    When it comes to reducing inflammation and the risk for chronic diseases, switching to plant-based foods is an excellent choice. Eating more plant-based foods such as tofu, beans, soy, and lentils and using substitutes for dairy and meat, helps to reduce inflammation in the body and increase phytochemicals and antioxidants in our daily meals. For those with prediabetes or diabetes, consuming more plant-based foods can also help reduce the risk of other chronic diseases such as high blood pressure and heart disease. Including more protein at meals also helps to reduce how high blood glucose (blood sugar) rises after you eat.

    Getting Protein from Plant-Based Foods

    Tofu

    Tofu is one of the most versatile plant-based proteins. It’s made from coagulated soy milk that’s been pressed to various firmness. Common varieties are silken, soft, firm, extra firm, and super firm. Silken tofu has the texture of yogurt and can be easily added to smoothies or used as an egg substitute in dishes like quiche. Extra-firm tofu is used often in stir-fries and bakes—it’s usually pressed at home once more before cooking to squeeze out any excess moisture. One way to remove the moisture is to place the tofu on a layer on paper towels. Add another layer of paper towels on top, then place a weight, like a large can of food or heavy book, on top to squeeze out the moisture. Let sit for 30 minutes or until the paper towels stop absorbing moisture. Tofu has 10 grams of protein per half-cup serving.

    Tempeh

    Tempeh is made from fermented, pressed soybeans and has a nutty taste and firm texture. It can be sliced and stir-fried and commonly used as a bacon or meat substitute for sandwiches. Try marinating tempeh in barbecue or teriyaki sauce before cooking to infuse it with flavor. Tempeh has 15 grams of protein per half-cup. To remove the slight bitter taste, steam tempeh slices in a little bit of water in a covered saucepan for about five minutes before marinating and stir-frying with your favorite sauces.

    Beans

    Beans are a wonderful source of plant-based protein, fiber, and nutrients. They also come in a wide variety of shapes and textures—black beans, pinto beans, kidney beans, white beans, and more. A half cup of beans has 20 grams of protein, 15 grams of fiber, and are an excellent source of iron. Beans can easily be added to soups, stews, stir-fries, bakes, and puréed into dips and sauces.

    Lentils

    Lentils are also a wonderful source of plant-based iron and contain about nine grams of both protein and fiber per half cup. Red and brown lentils are the most commonly found variety and are delicious added to soups and stews. Red lentils tend to hold their shape and have a firmer texture than brown lentils.

    Plant-Based Meats and Meat Substitutes

    Today’s market has an abundant supply of plant-based meat products, meant to mimic the taste of beef, chicken, seafood, and sausage. Many companies use soy products to imitate the appearance and texture of meat, also using red beets or carrots to give it a meat-like color. Plant based burgers are made from these soy products and are also available made with a combination of soy and bean products.

    Portobello mushrooms are often used as a burger substitute as they have a fibrous, thick texture and can be grilled easily. Jackfruit—a fruit with a thick and stringy texture like pulled pork or brisket—is also used as a substitute for meat dishes.

    Dairy and Egg Plant-Based Options

    There are also plenty of dairy and egg replacements on the market. Common dairy replacements are made of soy, coconut, tapioca, chickpeas or cashews. Most brands of soy- or coconut-based cheese substitutes have less saturated fat per serving than regular cheese and contain calcium, which is essential for healthy bones.

    Plant-based milk options include soy, almond, oat, and cashew milk. If you get unsweetened milk substitutes, they often have less carbohydrates (carbs) than regular dairy milk. Cashews are a popular plant-based thickening agent for creamy vegan sauces—they’re soaked in boiling water until soft and blended to create a smooth consistency.

    Egg replacements are also hitting the market, made with mung beans and turmeric to provide that classic scrambled egg yellow color and texture.

    The Takeaway

    Whether you’re planning on going completely plant-based or just looking to make a few swaps, know that you’re doing the body good. Choosing more plant-based proteins will provide your body with the essential nutrients and antioxidants it needs to help reduce inflammation and your risk for chronic diseases.

    Ready to start incorporating plant-based foods into your diet? Try our Dairy-Free Loaded Nachos recipe. 

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     This article is brought to you by Daiya Foods, a proud sponsor of the Diabetes Food Hub®.

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