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Tag: breakfast and brunch

  • 6 Best Fresh Summer Herbs to Use

    6 Best Fresh Summer Herbs to Use

    Herbs can take a dish from being plain to having pizzazz. Whether from your garden, window box, farmer’s market, or grocery store, fresh herbs add freshness, flavor, fragrance, and eye appeal to meals.

    For people with diabetes, fresh herbs can be a game changer. They boost the deliciousness of a recipe without needing to add excess salt or butter. Research finds herbs, in general, provide naturally occurring polyphenols with strong antioxidant properties, offering potential benefits for people with or trying to prevent type 2 diabetes. 

    How to Store Fresh Herbs

    Herbs should smell fresh and have no yellowing or sliminess. Consider storing fresh herbs by rinsing with water, patting the leaves dry, snipping 1/2-inch off stems, and keeping them in the fridge like a flower bouquet, gently covering with a produce bag. If it’s basil, keep at room temperature. Storage time varies per herb but expect them to remain fresh for about one week.

    Tips for Cooking with Fresh Herbs

    Typically, use triple the amount of fresh herbs as dried in recipes. For example, if a recipe calls for one teaspoon of dried thyme, use three teaspoons of fresh thyme. Add tender stemmed herbs, like basil, cilantro, and mint at the end of the cooking process or upon serving to keep their lively color and aromatic goodness.
     
    Sturdier-stemmed herbs, like oregano, thyme, and rosemary, can be used early in the cooking process. For a fresh recipe (no heat required), add fresh herbs anytime, going as heavy as your taste buds enjoy.

    6 Fresh Summer Herbs

    1. Basil
     

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    Pairs well with vegetables (including cauliflower, corn, cucumbers, eggplant, peas, potatoes, spinach, tomatoes, and zucchini), fruits, grains, pasta, pulses (beans), eggs, cheese dishes, chicken, and tuna.
     
    Try this:

    • If tossing pasta with store-bought sauce, generously top with sliced basil for a fresh flavor.
    • Create a memorable yet simple salad with corn, tomatoes, basil, and cider vinaigrette.
    • Complete tomato or white bean soup with an aromatic sprinkling of fresh basil

     
    2. Cilantro
     

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    Pairs well with vegetables (including bell peppers, carrots, corn, cucumbers, sweet potatoes, and tomatoes), fruits (including avocado), grains, pulses (beans), and chicken.
     
    Try this:

    • Stir cilantro, lime juice, and an optional pinch of chili powder or cumin into Dijon mustard for a versatile Mexican-inspired condiment.
    • Create a basting sauce for roasting or grilling based on cilantro, lime juice and zest, honey, garlic, salt, and pepper.
    • Upgrade grains with a generous finish of lime juice and fresh cilantro.

     
    3. Mint
     

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    Pairs well with vegetables (including bell peppers, carrots, corn, cucumbers, eggplant, green beans, peas, potatoes, and tomatoes), fruits, grains, yogurt, red meat, and chocolate.
     
    Try this:

    • Boost salad liveliness by tossing in whole small fresh mint leaves as one of the greens.
    • Make mint your fragrant herb of choice in bulgur or another grain salad.
    • Infuse water with crushed fresh mint leaves and fresh fruit to stay hydrated in the heat.

     
    4. Oregano
     

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    Pairs well with vegetables (including artichokes, bell peppers, corn, eggplant, mushrooms, onions, summer squash, and tomatoes), pasta, pulses (beans), eggs, fish (including anchovies), chicken, and red meat.
     
    Try this:

    • Give all-American sandwiches Italian flair by sneaking in a mixture of chopped pepperoncini and oregano.
    • Include fresh oregano in homemade herbed oil and lightly drizzle onto non-starchy veggies.
    • Choose minced fresh oregano as the starring herb in a kebab marinade.

     
    5. Rosemary
     

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    Pairs well with vegetables (including bell peppers, cabbage, peas, potatoes, and tomatoes), apricots, oranges, pulses (beans), soups/stews, eggs, fish, chicken, and ham.
     
    Try this:

    • Use rosemary stems as skewers for grilling—they can impart extra flavor.
    • Add a Tuscan twist to bean soup and beyond with the dynamic duo of basil and rosemary.
    • Marry orange with rosemary to create a lively glaze for salmon or poultry.

     
    6. Thyme
     

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    Pairs well with vegetables (including bell peppers, cabbage, carrots, cauliflower, corn, mushrooms, onions, parsnips, and potatoes), blueberries, lemons, pulses (beans), soups/stews, ricotta, eggs, fish, chicken, duck, rabbit, and red meat.
     
    Try this:

    • Making something sweet or savory with blueberries? Add a pinch of fresh thyme for intrigue.
    • Add fresh thyme as the not-so-secret ingredient to sautéed mushrooms.
    • Go fancy by serving a cauliflower “steak” meal with a grape, mustard, and thyme sauce.

     
    Sign up for the Diabetes Food Hub e-newsletter for more recipes ideas on how to include fresh herbs in your diabetes-friendly eating plan.

    Low Sodium
    Breakfast and Brunch
    Dinner
    Lunch

  • 8 Mediterranean Diet Ingredients You Need in Your Pantry

    8 Mediterranean Diet Ingredients You Need in Your Pantry

    The Mediterranean diet is touted as one of the healthiest eating plans. Meals are plant-forward and based on whole foods, including vegetables, fruits, nuts, seeds, pulses (chickpeas, lentils, dry peas, and beans), whole grains, herbs, spices, and olive oil. The eating plan also includes moderate amounts of dairy foods (including yogurt), eggs, fish, and poultry. Small amounts of red meats and sweets can periodically be included, if you’d like.

    But the Mediterranean diet is also part of the Mediterranean lifestyle. This lifestyle includes being physically active, enjoying meals with others, and drinking water. For those that drink alcohol, having wine in moderation can be part of the lifestyle, too.
     
    Following a Mediterranean lifestyle may play a role in improving insulin sensitivity and reducing the risk of developing type 2 diabetes and obesity. Plus, eating a Mediterranean diet may help with keeping your eyes healthy—namely vegetables, fruits, fish, and olive oil—may curb the risk of diabetes-related retinopathy.
     
    For cooking with staples of the Mediterranean diet, a well-stocked pantry is key. Along with plenty of herbs and spices, plan to stock these eight delicious diabetes-friendly and nutrient-rich foods.
     
    1. Extra-virgin olive oil
    Using polyphenol-rich extra-virgin olive oil daily may improve metabolic control in people with overweight and type 2 diabetes. Swap in olive oil in place over other fats like butter or other oils.

    • Drizzle onto foods, like hummus or cooked vegetables, just before serving.
    • Swap it in place of butter when mashing potatoes or scrambling eggs.

     
    2. In-shell pistachios
    Pistachios are a great plant-based protein. Plus, they may play a role in reduction of fasting blood glucose and are delicious.

    • Snack on them. Cracking open pistachio shells may slow you down during snack time—and the empty shells can act as a visual cue to help you eat mindfully.
    • Sprinkle pistachios onto salads, soups, and stews for contrasting color and crunch.

     
    3. Tomatoes (can, carton, or jar)
    Diced or crushed tomatoes, tomato sauce, and other tomato products, like marinara sauce, all provide lycopene. This naturally occurring pigment makes tomatoes red and may contribute to protection against diabetes and obesity.

    • Add marinara sauce on eggplant or other vegetables during roasting.
    • Make a big pot of tomatoey veggie chili or Cajun grains for a gathering—or for enjoying over several days.

     
    4. Dry lentils
    Compared to eating starchy foods like pasta, lentils seem to help lower post-meal blood glucose and insulin response.

    • Try lentils in place of ground beef, like in zesty taco filling or comforting sloppy joes.
    • Prepare these pulses in an instant pot for a satisfying breakfast or brunch paired with spinach and poached eggs.

     
    5. Chickpeas (can or carton)
    As part of a nutrient-rich, wholesome eating plan, research finds chickpeas may make it easier to manage your blood glucose thanks in part to their high fiber, protein, and low starch digestibility.

     
    6. Bulgur wheat 
    Eating more whole grains, in general, is associated with a lower risk of developing type 2 diabetes, including insulin resistance, glucose regulation, and obesity.

     
    7. Tahini (sesame seed paste)
    Studies have found that consuming sesame products, including tahini, could have a beneficial effect on fasting blood glucose and A1C1 levels.

    • Puree a gorgeous dip featuring tahini, roasted beets, and Greek yogurt.
    • Whisk a lemony-tahini dressing for a leafy salad, falafel sandwich, or a grain or pasta bowl.

     
    8. Balsamic vinegar
    Due to its bioactive compounds and impact on the digestion process, balsamic vinegar may improve glycemic response to carb-rich meals.

    Veggie Rich
    Mediterranean
    Breakfast and Brunch
    Dinner
    Lunch

  • 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