The Super Diabetes Site

Category: Food & Nutrition

  • 16 Sweet and Savory Apple Recipes for Fall

    16 Sweet and Savory Apple Recipes for Fall

    Pumpkin spice usually takes the spotlight when the weather starts to cool, but fall also ushers in apple season! You’ll find tons of varieties in the store right now, and maybe you’ll even have the chance to go apple picking. We’ve collected our favorite fall apple recipes for any time of day (not just dessert!) to take advantage of an abundance of seasonal apples.

    Entrees

    1. Pecan-Crusted Pork Tenderloin with Apple and Onions

    Sweet apples, savory onions, and crunchy pecans create a tasty entrée that is sure to please! And, everything comes together quickly making this a perfect weeknight meal.

    2. Creamy Chicken Apple Salad

    Diced apples add sweetness and crunch to this lighter chicken salad. The trick to keeping chicken salad light is to replace half or more of the mayonnaise with plain yogurt! 

    3. Spiced Turkey Breast with Apple Chutney

    A dry rub of citrus and warm spices gives this roasted turkey irresistible fall flavors, perfect for your Thanksgiving table! A simple apple chutney adds a touch of sweetness that perfectly complements the spice turkey.

    4. Power Lunch Salad

    This is a great example of how a salad can be a meal on its own—it’s packed with protein, vegetables, and healthy fat. Great for meal prepping or a simple work-from-home lunch. 

    Side Dishes

    5. Braised Cabbage with Apples

    This budget-friendly side dish pairs seasonal apples with red cabbage. Serve alongside a simple meat entrée like these Apple Mustard Pork Chops.  

    6. Apple Walnut Salad

    This light and fresh salad is packed full of fall flavors. It would make a great addition to a Thanksgiving table to add more fresh vegetables to the meal. 

    7. Kale Apple Slaw

    You can switch up the vegetables in this slaw by using chopped spinach, green cabbage, and shredded carrots. Pair with Easy Beef Chili for a cozy meal on a cool fall evening.

    8. Apple, Beet, and Carrot Slaw with Blood Orange Vinaigrette

    This kid-friendly side dish has a lovely sweet, citrus flavor, but it’s also packed with vegetables. Pair with these Chicken Caesar Salad Wraps for a simple lunch.

    Breakfast

    9. Apple Walnut French Toast

    Baking French toast is healthier than pan-frying, and it makes this breakfast dish super simple. Fresh apples and walnuts add crunch, and a hint of maple syrup brings it all together.

    10. Apple Pie Yogurt Parfait

    Enjoy the flavors of the all-American dessert, apple pie, in a healthy, balanced breakfast parfait. These are great for meal prepping, just store the granola separately so it stays crunchy. 

    Snacks

    11. Pumpkin Apple Protein Bars

    Freeze these bars in individual snack size bags and grab one on your way to the gym to have as a snack after a good workout! Be sure to use canned pumpkin, not pumpkin pie filling which has extra sugar added to it. 

    12. Baked Apple Chips

    These homemade apple chips need just two ingredients—apple slices and cinnamon—and no added sugar!

    13. Peanut Butter, Cranberry, and Walnut Apple Slices

    Apples and peanut butter are a perfect kid-friendly. Take it to the next level by adding chopped nuts, coconut flakes, and dried fruit! 

    Dessert

    14. Maple Apples

    Sautéing apples caramelizes their natural sugars creating a rich, sweet flavor. These apples are tossed in a low sugar syrup made from apple cider and sugar-free maple syrup for a delicious, diabetes-friendly dessert.

    15. Ronaldo’s Apple Pie

    This “apple pie” recipe from Chef Ronaldo Linares ditches the buttery crust without sacrificing any of the flavor of a classic apple pie.

    16. Mini Apple Chimichanga

    This hand-held apple fritter is easy to make. Whole wheat tortillas are filled with a sweet apple filling and baked to perfection.

    Budget Friendly
    Dessert
    Main Dish
    Sides
    Snacks

  • 25 Simple Snack Ideas

    25 Simple Snack Ideas

    Snacks can serve a lot of purposes—tiding you over between meals, preventing hypoglycemia, helping you recover from a workout and more. Whatever the reason for your snack, we’ve got 25 simple ideas to help you make healthy choices.

    Related: To snack or not to snack? Read our article on healthy snacking, and whether or not snacking is right for you. 

    NOTE: Calorie and carb amounts are approximate and do not include optional suggestions.

    1. Turkey Cheese Wrap: Stack a slice of cheese on top of a slice of turkey deli meat. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. (110 calories, 2 g carb)

    2. Green Wrap: spread ¼ of an avocado over a small (6-inch) whole-wheat tortilla. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. (160 calories, 18 g carb)

    3. Savory Yogurt Parfait: top ½ cup nonfat plain Greek yogurt with ¼ cup chopped cucumber. Drizzle with 1 tsp olive oil, and season with salt and pepper. (120 calories, 5 g carb)

    4. Yogurt Parfait: top ½ cup nonfat plain Greek yogurt with ¼ cup berries or other chopped fruit and 1 tbsp chopped nuts. (130 calories, 9 g carb)

    5. Ranch & Raw Veggies: dip raw veggie sticks (like cucumber, red bell pepper, or radishes) in 2 tbsp ranch dressing. (140 calories, 5 g carb) Try this recipe

    6. Guacamole & Raw Veggies: dip raw veggie sticks (like cucumber, red bell pepper, or radishes) in ¼ cup guacamole. (120 calories, 5 g carb) Try this guacamole recipe

    7. Avocado Bowl: Top half an avocado with 1-2 tbsp salsa and 1 tsp shredded cheese—eat it right out of the avocado skin. (125 calories, 7 g carb) Try this recipe

    8. Fruit & Cheese: have one small piece of fruit (like a plum or clementine) with a string cheese. (110 calories, 9 g carb)

    9. Edamame: 1 cup steamed edamame in pods, sprinkled with reduced-sodium sodium soy sauce. (115 calories, 8 g carb)

    10. Cucumber Boats: Slice a small cucumber in half lengthwise and scoop out the seeds. Fill one cucumber half with ½ cup tuna or chicken salad. (160 calories, 9 g carb) Try this chicken salad recipe

    11. Plain Cottage Cheese: ½ cup low fat cottage cheese. (90 calories, 5 g carb)

    12. Savory Cottage Cheese: ½ cup low fat cottage cheese topped with ¼ cup chopped tomato and/or cucumber. (100 calories, 6 g carb)

    13. Sweet Cottage Cheese: ½ cup cottage cheese topped with ¼ cup fruit such as berries, chopped pineapple, or peaches. (100 calories, 8 g carb)

    14. Cream cheese & Cucumber sandwiches: sandwich 1 tsp of cream cheese between 2 cucumber slices (make 6 sandwiches total). (80 calories, 1 g carb)

    15. Peanut Butter Sandwich Crackers: sandwich 1 tsp peanut or other nut butter between 2 whole grain crackers (make 2 sandwiches total). (160 calories, 13 g carb)

    16. Celery & Peanut Butter: fill a few celery sticks with 1 tsp of peanut butter each. Optional: dot each with a few raisins. (100 calories, 4 g carb)

    17. Roasted Chickpeas: ¼ cup roasted chickpeas.(75 calories, 9 g carb) Try this recipe

    18. Popcorn: Drizzle 1 tsp olive oil over 2 cups air popped popcorn. Season with salt and pepper or other spice blends such as Old Bay, cajun seasoning, lemon pepper, etc. (100 calories, 12 g carb)

    19. Apple slices & Nut Butter: slice half of a medium apple and dip in 1 tbsp peanut or other nut butter. Add a sprinkle of cinnamon for flavor. (150 calories, 15 g carb) Try this recipe

    20. Hummus & Raw Veggies: dip raw veggie sticks (like cucumber, red bell pepper, or radishes) in ¼ cup hummus. (140 calories, 15 g carb) Try this hummus recipe

    21. Trail Mix: combine 1 tbsp each of pumpkin or sunflower seeds, chopped nuts, and raisins or other dried fruit. (125 calories, 10 g carb)

    22. Peanut Butter & Chocolate: 2 mini Hershey’s Special Dark Chocolate bars dipped in 2 tsp peanut butter. (135 calories, 12 g carb)

    23. Nut Butter Toast: 1 slice whole grain bread, toasted, topped with 1 tbsp peanut or other nut butter. (185 calories, 18 g carb)

    24. Avocado toast: 1 slice whole grain bread, toasted, topped with a quarter of a small avocado. Optional: top with 1 tsp sunflower or pumpkin seeds. (155 calories, 18 g carb)

    25. Hard-Boiled Egg: Prepare several hard-boiled eggs and store unpeeled in the fridge for a quick protein-packed snack. Optional: season with salt and pepper or hot sauce. (80 calories, 0 g carb)

    Snacks

  • Perfect Meals by the Plate

    Perfect Meals by the Plate

    Cookbooks and websites are great sources for finding recipes, but sometimes you need help putting together a whole meal! The Diabetes Plate Method is a simple way to build healthy, balanced meals with no carb-counting or measuring needed. Here we have 6 simple, balanced meals, featuring recipes from Diabetes Food Hub to help you plan meals this week.

    1. Easy Weeknight Chicken Dinner

    Pecan-Crusted Chicken Breast

    Pecan-Crusted Chicken Breast
    300 calories, 3 grams carbohydrate

    Mixed greens salad with light vinaigrette
    40 calories, 4 grams carbohydrate
    Try this recipe: Simple Side Salad with Balsamic Vinaigrette

    Homemade sweet potato fries
    140 calories, 31 grams carbohydrate
    Try this recipe: Sweet Potato Fries

    THE WHOLE PLATE: 
    480 calories, 38 grams carbohydrate
    Choices: 2 starch, 1 nonstarchy vegetable, 5 lean protein, 2 fat

    2. Taco Night

    Turkey Tacos
    260 calories, 19 grams carbohydrate

    1/2 cup coleslaw
    130 calories, 16 grams carbohydrate

    Try this recipe: Kale Apple Slaw

    Half grilled plum topped with 1 tbsp nonfat plain Greek yogurt and cinnamon

    40 calories, 8 grams carbohydrate
    Try this recipe: Just Peachy Bowls

    THE WHOLE PLATE: 

    430 calories, 43 grams carbohydrate
    Choices: 2 carbohydrate, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 3 fat

    3. Simple Seafood Dinner

    Parmesan- and Lemon-Crusted Flounder with Green Beans Amandine
    290 calories, 18 grams carbohydrate

    1/2 cup cooked brown rice
    120 calories, 25 grams carbohydrate

    THE WHOLE PLATE: 
    410 calories, 43 grams carbohydrate
    Choices: 2 starch, 2 nonstarchy vegetable, 3 lean protein, 1 fat 

    4. Make-Ahead Lunch

    Chicken and Roasted Red Pepper Lettuce Cups
    390 calories, 25 grams carbohydrate

    1/2 baked sweet potato topped with cinnamon
    60 calories, 15 grams carbohydrate

    1 cup nonfat plain Greek yogurt topped with honey and pecans
    160 calories, 11 grams carbohydrate

    THE WHOLE PLATE: 
    610 calories, 51 grams carbohydrate
    Choices: 2 starch, 2 nonstarchy vegetable, 1 fat-free milk, 4 lean protein, 2 fat 

    5. Savory Breakfast Plate

    Herb Soft Scrambled Eggs on Toast
    170 calories, 16 grams carbohydrate

    1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
    50 calories, 1 gram carbohydrate

    Small pear
    80 calories, 22 grams carbohydrate

    THE WHOLE PLATE: 
    300 calories, 39 grams carbohydrate
    Choices: 1 starch, 1 1/2 fruit, 1 medium fat protein, 1 1/2 fat

    6. Soup-and-Salad

    Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder
    180 calories, 21 grams carbohydrate

    1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
    50 calories, 1 gram carbohydrate

    1/2 cup diced watermelon
    25 calories, 28 grams carbohydrate

    THE WHOLE PLATE: 
    255 calories, 28 grams carbohydrate
    Choices: 1 starch, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 1 fat

    Looking for more meal inspiration? Check out this article for more plate method meals

    Learn more about the Diabetes Plate Method here!

    Dinner
    Lunch
    Main Dish
    Quick & Easy

  • Should People with Diabetes Avoid Gluten?

    Should People with Diabetes Avoid Gluten?

    Gluten-free diets have been trending for many years. Grocery stores are packed with everything from gluten-free bread to pizza, pasta, crackers and cookies. Since gluten-free has become very popular there has been a lot of confusion around gluten and the benefits of a gluten-free diet. People with diabetes in particular may be wondering if they should be following a gluten-free diet and if this would help manage their diabetes.

    What is Gluten?

    Let’s start with the basics on gluten. Gluten is a protein found in wheat, rye, barley and oats*. Foods that contain gluten include pasta, bread, crackers, cookies, cereal, but it is also hidden in some foods like some canned soups, soy sauce, licorice, some chocolates, salad dressings and more.

    Gluten does not include all starchy foods or carbohydrates. Rice, potatoes, sweet potatoes, corn, and quinoa are naturally gluten-free. Fruits, vegetables, eggs, fish (non-breaded) and fresh meats are also gluten-free. 

    *Oats are naturally gluten-free, but they are often contaminated with gluten during harvesting or processing. If you have celiac disease, talk to your Registered Dietitian about whether gluten-free oats are safe for you.

    Because gluten is found in grains, foods that contain gluten are usually high in carbohydrates, which can raise blood glucose. But gluten itself does not impact blood glucose.

    Gluten-free foods that contain carbohydrate will have the same impact on blood glucose as carb-containing foods that do contain gluten. For example, gluten-free pasta does not raise blood glucose levels less than regular pasta.

    Gluten is not specifically harmful to people with diabetes, but people with type 1 diabetes are more likely to have celiac disease, a condition that requires following a strict gluten-free diet.

    What is Celiac Disease?

    Celiac disease is an autoimmune disease in which gluten causes an immune response by attacking the small intestines. This can cause damage to the intestines and block the absorption of nutrients by the body.

    Symptoms of celiac disease can vary from person to person, but can include diarrhea, vomiting, weight loss, stomach pain, constipation, migraines, anemia, neuropathy, failure to thrive, anxiety and many more. It should be noted that a person can have celiac disease and NOT have any gastrointestinal (GI) symptoms either.

    A strict, lifelong, gluten-free diet, which allows the intestines to heal, is the only treatment for celiac disease. 

    Celiac disease is associated with other autoimmune disorders, including type 1 diabetes. People with type 1 diabetes have a higher incidence of celiac disease—it’s estimated that 10% of people with type 1 diabetes have celiac disease too.

    The American Diabetes Association recommends that people with type 1 diabetes should be screened for celiac disease at diagnosis, and again within two years and 5 years. Additional screening may be recommended if there is a first-degree relative with celiac or if the person is symptomatic.

    Celiac disease affects at least 1% of Americans, or nearly 3 million people in the United States. The risk for celiac disease is not higher in people with type 2 diabetes.

    What about Gluten Sensitivity?

    You may have also heard of “gluten sensitivity” or “gluten intolerance.” Gluten sensitivity is a general term used for those who have adverse reactions to gluten, but test negative for celiac disease. The cause of non-celiac gluten sensitivity is unclear.

    Non-celiac gluten sensitivity may cause symptoms such as bloating, gas, diarrhea, and constipation. It may also cause other problems like fatigue, headache, and joint pain.

    Symptoms of gluten sensitivity can be very similar to celiac disease, but gluten sensitivity does not generally damage the intestines the way that celiac does.

    Currently there is no diagnostic test for non-celiac gluten sensitivity. Doctors will first test for celiac disease and wheat allergy to rule those out. If they are negative, your doctor may recommend a gluten-free.

    Many patients notice they start feeling better and no longer have bloating, gas, headaches and fatigue with the gluten-free diet. This motivates them to continue to follow a gluten-free diet and this improvement in symptoms is real.

    People with non-celiac gluten sensitivity may not react negatively to gluten-containing crumbs or cross contamination like a person with celiac disease.  It’s best to make an appointment with a dietitian specialized in celiac disease and gluten-free diets to help with the new lifestyle.

    Should I go on a gluten-free diet?

    If you do not have celiac disease, and do not experience any problems when you eat gluten, there is no reason to avoid gluten.

    If you are experiencing any of the symptoms of celiac disease or non-celiac gluten sensitivity you should discuss this with your doctor and get screened for celiac disease.

    It is very important that you continue to eat gluten for this screening/blood test to be accurate.  If the celiac screen antibodies are positive then a biopsy of small intestines will be recommended.

    After you get the results, whether celiac disease or not, you can consult with a Registered Dietitian specialized in celiac disease and gluten-free diets to assist you with your health condition. 

    What you should NOT do is start a gluten-free diet on your own without being screened for celiac disease. Life with celiac disease requires a total lifestyle change and complete vigilance in avoiding gluten. A specialized, Registered Dietitian can help you navigate a gluten-free diet or any diet for your specific health condition.

    Lara Rondinelli-Hamilton, RD, LDN, CDE is a registered dietitian and certified diabetes educator. She has a special interest in counseling people with celiac disease ever since she was diagnosed in 2007. Lara is the co-author of several ADA cookbooks, including The Diabetes Cookbook, Healthy Calendar Diabetic Cooking, The Healthy Carb Diabetes Cookbook, and Gluten-Free Recipes for People with Diabetes.

    Gluten-Free

  • 2-for-1 Meals: Making the most out of leftovers

    2-for-1 Meals: Making the most out of leftovers

    Saving leftovers is a great way to get more meals out of less cooking. But eating the same meal two or more days in a row can get boring! Shake things up by repurposing your leftovers instead of just reheating them. Try these “Double Up” recipes—make extra one night, and repurpose it in a whole new dish later in the week.

    Smoky Chicken Dinner + Hearty Chicken Salad

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    Double the chicken in this recipe for Smoky Pan Roasted Chicken with Potatoes and Beans. Use the leftover chicken for this hearty Smoky Chicken and Three Bean Salad recipe for a quick lunch or dinner later in the week.

    Coffee-Rubbed Steak Dinner + Beef Fajitas

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    Prepare a double batch of Coffee-Rubbed Steak. While the steak is resting, sauté a side of vegetables like bell pepper, squash, or green beans for dinner one night. Save the leftover steak to make Beef Fajitas later in the week.

    Marinated Chicken Dinner + Stuffed Chicken Pitas

    2-for-1 Meals: Making the most out of leftovers

    Make a double batch of Greek-Yogurt Marinated Chicken. Bake it on a sheet pan with seasonal vegetables for dinner one night. Save the leftover chicken to make Mediterranean Chicken Pitas for lunch or dinner later in the week.

    Mediterranean Steak Dinner + Steak Sandwiches

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    Double the steak in this recipe for Mediterranean Steak with Minted Couscous. Use the leftover steak to make these simple Steak and Portobello Sandwiches later in the week for lunch or dinner.

    Herbed Chicken Dinner + Chicken Paninis

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    Double the chicken in this recipe for Tarragon Herbed Chicken and Mushrooms. Use the leftover chicken to make a quick and easy Chicken Panini for lunch the next day.
     

    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Lunch
    Main Dish
    Quick & Easy

  • Diabetes-Friendly Grilling with Pork

    Diabetes-Friendly Grilling with Pork

    Did you know that grilling is a diabetes-friendly cooking method? Cooking over an open flame doesn’t require adding any oil, and fat can drip off whatever you are cooking, making for a lower fat meal. Read on for more grilling tips from the National Pork Board and some of our favorite grilling recipes.

    Tips for Grilling Pork

    • To prevent pork from sticking to the grate, scrub grates clean and coat with vegetable oil or a nonstick vegetable oil spray prior to using.
    • Do not use sharp utensils that may pierce the pork when flipping, as piercing allows flavor-filled juices to escape. Use spatulas or tongs for turning.
    • Frequently flipping pork on a cooler area of the grill is better than accidentally burning it on an area that is too hot.
    • Sugar-based sauces (many commercial barbeque sauces) tend to burn if applied too early. Baste during the last few minutes of cooking.
    • To check cooking temperature when using charcoal:
      • Low – Ash coat is thick, red glow less visible
      • Medium – Coals covered with light-gray ash
      • High – Red glow visible through ash coating 

    Because pork cuts will cook differently depending on their size and thickness, it is important to monitor pork temperature with a digital thermometer when grilling.
     
    Enjoy the best eating experience when cooking cuts such as pork chops and pork tenderloin between 145 degrees F. (medium-rare) and 160 degrees F. (well), with a 3-minute rest time after leaving the grill. Ground pork should always be cooked to 160 degrees F. 

    Recipes

    Browse grilling recipes

    Grilled Pork with Tomato, Artichoke, and Kale Salsa

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    Grilled Pork Tenderloin with Peach Salsa

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    Budget-Friendly Pork Chops with Peach Salsa

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    Pork and Avocado Salad

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    Grilling
    Dinner
    Salads

  • How to Cook a Chicken

    How to Cook a Chicken

    Chicken is one of the most budget-friendly and diabetes-friendly meats available. It’s also easy to prepare and tasty, too! Having cooked chicken on hand makes preparing protein-packed meals a cinch. Precooked rotisserie chickens are widely available, but the sodium content is usually very high. Cooking a whole chicken at home is easier than you think, and lets you control the ingredients. Read on to learn our simple method for Roasting a whole chicken, plus 5 recipes that you can make with your leftover cooked chicken.

    You can buy whole chickens at the store fresh or frozen. They are usually about 3-5 pounds in size. If you purchase a frozen chicken, be sure to thaw it before roasting.

    The safest way to thaw a whole chicken is in the refrigerator. Plan ahead! Thawing a whole chicken usually takes at least 24 hours. 

    Directions

    1. Preheat oven to 450 degrees. Coat a 9×13 baking dish with cooking spray.
    2. Remove giblet and neck from chicken cavity. You can discard these, or save them for making chicken broth. Pat the skin dry with a paper towel.
    3. Place chicken breast-side up into the pan and lightly spray the skin with cooking spray.
    4. Bake in oven for 20 minutes. After 20 minutes reduce heat to 350 degrees and bake chicken additional 45 minutes or until the internal temperature of the thigh meat is 165 degrees F.
    5. Remove the chicken from the oven, cover it with foil, and let it rest for 20 minutes.
    6. Once the chicken has rested, remove and discard the skin and carve or pull all of the meat from the bones.
    7. Store the meat in an airtight container in the refrigerator for up to 1 week or pack in freezer bags or containers and store in the freezer up to 3 months.

    Safety First!

    Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of foodborne illness. To make sure that the chicken is fully cooked through, you’ll want to use a meat thermometer to check the internal temperature of the thigh (the breast meat cooks faster than the thigh meat, so you’ll want to make sure that the thigh is cooked though).

    To check the temperature, insert the thermometer into the thickest part of the thigh, making sure not to touch the bone.  and you want to ensure the whole chicken is cooked to 165 degrees (safe temperature of doneness for chicken) before serving.

    Making Chicken Broth

    Don’t throw away the carcass! You can use the carcass (and giblets and neck) to make your own chicken broth. Simply throw all of the bones and scraps into a large pot with some roughly chopped vegetables or vegetable scraps and enough water to cover everything by 1-2 inches, then simmer it for at least 30 minutes (or up to several hours).

    Traditional broth is made with carrots, onion, and celery, but you could also add garlic, peppers, leeks, dried or fresh herbs, and spices like black peppercorns. For even more flavor, roast the vegetables for your broth alongside the chicken.

    Recipes

    Simple Chicken Stir Fry

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    Easy Chicken and Vegetable Casserole

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    Ramen-Style Ginger Chicken Noodle Soup

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    Chicken Caesar Salad Lunch Wrap

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    Easy Chicken Salad Toast

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    Browse more leftover chicken recipes here

    Budget Friendly

  • 15 “Non-Recipes” for Easy Meals at Home

    15 “Non-Recipes” for Easy Meals at Home

    Cooking at home doesn’t have to be complicated! Following a recipe, even a simple one, can feel like a chore, but you don’t always need a recipe. Sometimes all it takes is tossing together a few ingredients to make a satisfying meal. Here are 15 “non-recipes” for super simple snacks and meals to make “cooking” at home a breeze.

    SNACKS

    Cheese & Tomato Kebabs

    Cut string cheese into coins, arrange on bamboo picks or reusable skewers with grape tomatoes, and drizzle with aged balsamic vinegar. Optional: Add fresh whole basil leaves onto the skewers.

    Apple Stack

    Core a small apple and cut into 4 round slices, spread the top of 3 of the slices (not the top slice) with natural, unsweetened peanut butter, sprin­kle cinnamon and no-sugar-added granola, and restack the slices into an apple shape.

    Almost Cowboy Caviar

    In a bowl, stir together equal amounts of canned, drained, no-salt-added black beans, canned or thawed frozen sweet corn, and pico de gallo or jarred chunky salsa. Optional: stir in diced avocado or chopped fresh cilantro, season with a sprinkle of cumin or chili powder.

    LUNCH & DINNER

    Chicken & Guacamole Taco

    Stuff each soft or crispy corn tortilla with shredded rotisserie chicken breast and a big dollop of guacamole of choice. Optional additions: shredded lettuce or cabbage, salsa or hot sauce, shredded cheese

    Latin Shrimp Stack

    Add a few large dollops of warm refried black beans (from a can) to the center of a plate, top with a few dollops of guacamole of choice, and arrange cocktail-style shrimp on top. Optional: Splash with lime juice or garnish with fresh cilantro.

    Black Bean Soup

    Combine equal parts canned, rinsed, and drained black beans, canned diced tomatoes with chilies, and low-sodium chicken broth in a saucepan. Simmer for about 10 minutes, and serve as is or blended. Optional toppings:  a dollop of plain low fat Greek yogurt, diced avocado.

    Mac & Cheese & More

    Combine equal parts warm macaroni and cheese (such as healthy frozen or boxed mac & cheese) with frozen steamed broccoli or cauliflower, fresh spinach, or pan-grilled zucchini. Season with freshly ground black pepper.

    Grilled Salsa Chicken & Beans

    Grill or pan-grill boneless, skinless chicken breasts or thighs until well done, smother with salsa verde, and sprinkle with canned, drained, low-sodium black beans. Optional: Top with grilled cherry tomatoes or fresh cilantro.

    Peanut Noodles

    Prepare whole-wheat noodles of choice, rinse with cold water to cool, toss with a drizzling of bottled natural Asian peanut sauce (or make your own by combing peanut butter, soy sauce and rice vinegar), and then toss in a large handful of fresh coleslaw mix. Optional: Sprinkle with fresh cilantro, shelled edamame, or peanuts.

    Pulse Pasta Pesto

    Boil red lentil or garbanzo bean/chickpea pasta until done. Drain, quickly rinse with cold water just to stop the cooking, and drain again. (If you can’t find red lentil or chickpea pasta, you could also make this with canned white beans.) Toss with a dollop of jarred pesto sauce and lots of grape tomatoes. Optional: Add lemon zest (grated lemon peel).

    BREAKFAST

    Cottage Cheese Parfait

    Top 1 cup low fat cottage cheese with ½ cup frozen and thawed or canned fruit such as peaches, berries, or crushed pineapple. For crunch, top with chopped nuts (pistachios, almonds, pecans, walnuts) or seeds (sunflower seeds, chia seeds).

    California English Muffin

    Top half of a whole wheat English muffin with 1 tablespoon light cream cheese (Neufchatel), sliced or mashed avocado, and cucumber slices. Optional: Drizzle with olive oil and season with fresh ground black pepper.

    Breakfast Salad

    Toss a large handful of salad greens with a couple teaspoons of olive oil and lemon juice. Top with an egg, prepared however you like it (hard-boiled, pan-fried, poached, etc). Season with a small pinch of salt and black pepper.

    Savory Greek Yogurt

    Top 1 cup nonfat plain Greek yogurt with sliced cucumber, chopped fresh herbs (mint or dill work well), then drizzle with olive oil. Add something crunchy and salty like roasted chickpeas or pistachios.

    Avocado and Egg Toast

    Toast one slice of whole grain bread. Top with half of an avocado and one sliced hard-boiled egg. Optional: Drizzle the avocado with lemon juice before topping with the egg.

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    Find more easy recipes, “non-recipes,” and super simple meal plans in The Clean & Simple Diabetes Cookbook, by Jackie Newgent, RDN, CDN

    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Quick & Easy

  • Easy Tips to Prepare Healthy Meals at Home

    Easy Tips to Prepare Healthy Meals at Home

    COVID-19 is causing closures, quarantine, and “social distancing” protocols across the nation. For many, this means cooking more meals at home, and possibly limited access to grocery stores. The good news is that homemade meals are often healthier than eating out—you can control exactly how much butter, salt, etc. goes into your meal. Read on for more tips making healthy meals at home. 

    Related: Tips and Recipes for Staying Healthy While Staying Home

    When you can’t find exactly what you need at the store, it’s important to find flexible recipes where you can easily sub in different vegetables, proteins, and grains, depending on what you have on hand. 

    Things like stir-fry, soups, stews, frittatas, and meatloaf are versatile dishes that can use almost any combination of vegetables, protein, and grains.

    When putting together a meal, use the Diabetes Plate Method to build balanced meals with appropriate portion sizes.

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    Filling half your plate with vegetables will provide fiber, vitamins, and minerals you need to stay healthy. Any vegetables will do—fresh, frozen, or canned.  

    A small portion of protein in one quarter of your plate is all you need to stay full and satisfied. Choose lean proteins that are low in saturated fat like chicken, turkey, fish, and lean cuts of beef and pork. 

    Finish off your meal by filling one quarter of your plate with a carb-rich food like whole grains, beans, starchy vegetables like potatoes or corn, or fruit. Limiting carb foods to one quarter of your plate helps keep portions in check to prevent spikes in blood glucose.

    You can use this same formula when putting together mixed dishes like soup or casserole—it should be made up of mostly vegetables, one quarter protein, and one quarter carb foods.

    COVID-19: What Can I Eat? from American Diabetes Association on Vimeo.

    Browse our collection of Easy Pantry Recipes for ideas and inspiration. Get creative in the kitchen and test out subbing different vegetables, grains, proteins, and flavoring depending on what you have on hand. 

    Low Sodium
    Veggie Rich
    Budget Friendly
    Easy Pantry Recipes

  • Smart Shopping: Staying Healthy While Staying Home

    Smart Shopping: Staying Healthy While Staying Home

    COVID-19 is causing closures, quarantine, and “social distancing” protocols across the nation. For many, this means eating more meals at home, and possibly limited access to grocery stores. Most of us are making less trips to the grocery store, or relying on grocery delivery. Smart shopping is more important than ever to keep your kitchen stocked with healthy, shelf-stable foods.

    Related: Tips and Recipes for Staying Healthy While Staying Home

    While the pandemic isn’t directly impacting our food supply, it is affecting our ability to shop for groceries and find what we need. Stay at home measures mean less trips to the grocery store, and more people stocking up on food means some foods may be harder to find on the shelves.

    Here’s out list of pantry staples to keep your kitchen stocked, and what to look for keep meals diabetes-friendly.

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    Frozen Foods

    • Stock up on your favorite frozen vegetables! Good choices are: broccoli, spinach, cauliflower, edamame, green beans, etc.
    • Frozen fruits—great for smoothies or adding to yogurt or oatmeal
    • If you’re having trouble finding frozen foods due to shortages, buy fresh and freeze it yourself (see below)

    How to Freeze Fresh Foods

    Vegetables:

    • Dice onions, bell peppers, carrots, etc; portion in freezer-safe bags and pop them straight in the freezer.
    • For vegetables like broccoli and spinach: cook in boiling water for 1-2 minutes, then drop in ice water. Drain thoroughly and freeze.
    • To keep things from clumping together, lay chopped veggies out on a baking sheet and freeze for at least a couple of hours, then transfer to a freezer-safe bag.

    Fresh herbs: chop and store in ice cube trays submerged in water or oil. Once they are frozen solid, you can transfer them to a freezer-safe bag.

    Fresh fruit that freezes well: berries, pineapple, bananas, mango, peaches, plums, apricots.

    Meat, fish, poultry: wrap in plastic wrap and aluminum foil to protect from freezer burn, or store in airtight, freezer bag (remove as much air as possible before sealing).

    • Thaw before using: the safest method for thawing raw meat is in the refrigerator (it can take one or more days to completely thaw). If you need to thaw faster, you can thaw under cold, running water in the sink, or in the microwave. Do NOT thaw raw meat on the counter.

    Dairy: milk, yogurt, cheese, and butter all freeze well. For milk and other liquids, leave space in the container—liquids expand when they freeze.

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    Fresh Produce

    While shelf-stable foods like frozen and canned foods may be more scarce, the fresh produce section is typically well-stocked. Buy fresh produce with a longer shelf life, or buy things that you can prep and freeze for later. Stock up on flavorful staples like garlic, onions, scallions, fresh herbs, and lemons/limes; these are the base of many recipes, and add bursts of flavor to keep meals enjoyable. 

    • Longest shelf life (store on counter or in pantry): onions, potatoes, sweet potatoes, garlic, butternut squash, acorn squash, spaghetti squash, and melons.
    • Medium shelf life (store in fridge): cabbage, bagged greens such as kale and collards, summer squash, brussels sprouts, cauliflower, broccoli, carrots, beets (remove greens if attached), apples, and citrus fruit.
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    Canned/Jarred Foods

    • Canned protein like tuna, salmon, chicken, sardines, anchovies—look for options packed in water instead of oil.
    • ​Canned vegetables—look for low sodium or no-salt-added if possible.
    • Canned tomatoes—buy some large cans of tomatoes (diced, crushed, or whole)—they’re a good base for any number of soups, stews, chilis, and sauces.
    • Canned fruit—look for fruit packed in water or 100% juice (not heavy syrup).
    • Applesauce—look for no sugar added.
    • Premade sauces like spaghetti sauce, pesto, etc. Check the international aisle for things like curry sauces—these can make for quick, easy, and flavorful meals.
    • Broth (chicken, beef, vegetable)—look for low sodium if possible. Use as a starting point for soups and stews.
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    Dry goods

    • Whole grains like brown rice, quinoa, oatmeal, popcorn (great for snacking!), bulgur, barley, farro, etc. Don’t be afraid to try something new!
    • Dry beans—if you have an Instant Pot or other multi-cooker, now’s the time to test out cooking dry beans in it!
    • Lentils—these cook much faster than other dry beans.
    • Pasta—look for whole grain. Try out legume-based pastas like lentil or chickpea (garbanzo bean) pasta for more protein and fiber.
    • Cereal/granola—look for low sugar varieties.
    • Nuts and nut butters—these are a good source of protein and healthy fats.
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    Pantry Staples

    • Oils, herbs and spices, vinegars, and baking supplies will last a very long time and are essentials for most recipes.
    • Condiments like soy sauce, mustard, hot sauce, salsa, ketchup, mayonnaise, reduced fat sour cream, and light cream cheese.
    • Instant meals—instant soups, boxed mac and cheese, hamburger helper, rice-a-roni—all work in a pinch, though there are some things to keep in mind with these:
      • Look for lower sodium varieties if possible. If it comes with a separate flavor/seasoning packet, use half to cut sodium and add your own spices to taste.
      • Give them a nutrition boost by adding some fresh, frozen, or canned vegetables.
      • Make them more filling by adding protein, like canned tuna or chicken, eggs, leftover cooked meat, or beans.

    Not knowing what the store may or may not have can make it challengin to plan meals and stick to your grocery list. Find recipes where the ingredients are flexible, and have substitutions in mind as you are shopping (look up substitution ideas before you go).

    Don’t be afraid to try something new! This can be an opportunity to experiment with a new vegetable or protein or grain that you don’t usually cook with.