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Tag: dinner

  • Let’s Talk About Protein for People with Diabetes

    Let’s Talk About Protein for People with Diabetes

    Eating a balanced diet, which includes carbohydrates, healthy fats, vegetables, fruits—and protein—is key for maintaining overall health and keeping your blood glucose (blood sugar) in target range. Today, let’s discuss the role of protein and how it plays a part in your diabetes management, its benefits, how much of it you should eat, and the best sources.   

    Benefits and Role of Protein in Diabetes Management  

    Protein offers several benefits for the body and diabetes management, including:   

    • Maintaining muscle mass: Diabetes puts you at a higher risk of muscle loss and this risk only increases as people age. Protein can help build and repair muscle, preventing mobility issues that may stop you from doing the things you love, like hiking, gardening, and walking with loved ones.   
    • Healing wounds: People with diabetes have an increased risk for slow- or non-healing wounds (cuts and scrapes) because of issues with blood flow and higher blood glucose levels. Protein assists with skin and tissue repair, helping to heal wounds faster and avoid complications, like foot ulcers.  
    • Weight loss and managing blood glucose levels: Eating protein combined with fiber-rich carbohydrates during a meal helps you feel fuller for longer (which reduces the chances of overeating) and slows the rise of blood glucose. Overeating can contribute to weight gain, high blood glucose, and insulin resistance. Not overeating can help you lose weight, which helps to improve insulin sensitivity, lower blood glucose levels, and prevent further complications of diabetes.   

    How Much Protein Should Someone with Diabetes Eat?  

    For people with and without diabetes, it’s generally recommended to eat about 0.8 grams of protein per one kilogram (or a little over two pounds) of body weight. For example, if you weigh 150 pounds (about 68 kg), you should aim for at least 55 grams of high-quality protein per day.   

    However, the amount of protein you should eat depends on your activity level, gender, muscle mass, and any health conditions, such as kidney disease. If you have kidney disease, the amount you should eat may decrease to .6 grams per kilogram of body weight per day.  

    To learn the amount that’s best for you, talk to your doctor or registered dietitian.   

    Protein and Blood Glucose Levels  

    Although protein itself does not directly raise blood glucose levels, eating a lot of it (over 75 grams per meal) can cause a slight increase in blood glucose levels three to five hours after eating. According to the American Diabetes Association’s Standards of Care in Diabetes, there is no “best” amount of protein that will help with blood glucose management or heart disease risk.   

    Best Protein Sources for People with Diabetes  

    Nutrient-dense, heart-healthy foods are the best protein sources for people with diabetes. Here are some excellent options:  

    • Lean meats and fish: Lean poultry (such as chicken or turkey breast without skin) and fish are low in saturated fat, which is beneficial for heart health. A 3-ounce portion of baked salmon provides around 17 grams of protein and is a good source of heart-healthy omega-3 fatty acids.  
    • Eggs: One large egg provides 6 grams of protein and makes for a convenient snack or side to a complete meal. Choose egg whites or cholesterol-free egg products if you are concerned about cholesterol.  
    • Dairy: Low- or non-fat Greek yogurt (5.5 ounces) offers 16 grams of protein. Choose the plain variety to avoid added sugars.  
    • Plant-based proteins: If you want to avoid meat or are looking to add more plant-based foods to your diet, try getting your protein from beans, lentils, tofu, and edamame. These protein sources also add more fiber, which may help further manage blood glucose. A half-cup of cooked lentils provides about 9 grams of protein and 8 grams of fiber. Nut butters, such as almond or peanut butter, are also great options, but be sure to select varieties without added sugars. Review the Nutrition Facts label for the carbohydrate content of nut butters as they contain both protein and carbohydrate.  

    For a full list of protein choices, check out the American Diabetes Association’s protein source list.  

    Tips for Balancing Protein in Your Diet  

    To maintain a balanced intake of protein, use the Diabetes Plate as a guide. Aim to fill one-quarter of your plate with lean protein at each meal. A 3-ounce portion of lean meat is roughly the size of a deck of cards and provides about 21 grams of protein. Pairing protein with fiber-rich carbs like leafy greens or whole grains may improve blood glucose management and promote fullness.  

    The Takeaway  

    Protein is essential for individuals with diabetes because it plays a key role in muscle maintenance, wound healing, blood glucose management, and overall health. Ensure a variety of protein sources with lean meats, fish, dairy, and plant-based foods. Maintaining a balance of carbohydrates and healthy fats with protein is key for optimal diabetes management. Always consult a registered dietitian or health care provider to create a personalized nutrition plan that works for your health goals.  

    For more resources, visit Diabetes Food Hub to find delicious protein-filled recipes and meal plans to help incorporate protein into your breakfasts, lunches, and dinners!  

    Low Carb
    Breakfast and Brunch
    Lunch
    Dinner

  • 5 Fabulous Recipes That Can Boost Your Fiber Intake

    5 Fabulous Recipes That Can Boost Your Fiber Intake

    Eating high-fiber foods is a good choice for managing diabetes because fiber can help slow the effect of carbohydrates (carbs)on your blood glucose (blood sugar). We are sharing some of our favorite higher fiber recipes with you today to spark some ideas for your menu each week. 

    Pro tip: Recipes that are considered an “excellent” source of fiber contain 5 grams or more. 

    A bowl of black bean and corn salad for a diabetic diet

    Black Bean and Corn Salad 

    This side dish contains 5 grams of fiber and 22 grams carbohydrate per ½ cup serving. This recipe also contains 5 grams of protein which can also help slow the absorption of the carbohydrate. Serve alongside a veggie-heavy main dish or eat as a midday snack!  

     

    A plate with a serving of nacho casserole

    Chicken Nacho Casserole 

    With a couple tweaks to the classic recipe, nachos can be a main dish and contain 5 grams of fiber and 18 grams of carbohydrate per 1 cup serving. Serve with a side salad with a low- fat dressing to boost your fiber even more and increase your serving of non-starchy veggies to complete your meal.  

     

    A bowl of easy beef chili and dollop of sour cream

    Easy Beef Chili 

    Chili is a hearty, crowd-pleaser dish that can easily be made high in fiber with the right ingredients. This recipe offers 12 grams of fiber and 35 grams of carbohydrate per 1 cup serving. To complete the Diabetes Plate, serve with a side of steamed broccoli. 

     

    A pan of baked tuna casserole for diabetic diet

    Modern Tuna Noodle Casserole 

    Tuna noodle casserole ranks as a top comfort food that also can provide an excellent source of fiber. This recipe contains 5 grams of fiber and 38 grams of carbohydrate per 1 cup serving. Serve with a leafy green salad and a low- fat dressing to complete your high-fiber meal. 

     

    A whole grain chicken pot pie

    Whole Grain Chicken Pot Pie 

    This recipe is a family favorite and an excellent source of fiber. You may have prepared a chicken pie previously, but have you ever used a whole grain crust combined with non- starchy veggies like carrots, celery, onion, and mushrooms to help boost the fiber? This recipe contains 5 grams of fiber and 32 grams of carbohydrate per 1 ¼ cups. Add a side of steamed green beans to complete your plate with non-starchy vegetables. 

     

    Fiber Focused
    Dinner

  • Just Right! Recipes for 1 or 2 People

    Just Right! Recipes for 1 or 2 People

    Whether you’re cooking for yourself or looking to whip up a quick dish for yourself and someone else, check out these recipes for one or two people. These quick and easy recipes are perfect for a healthy, diabetes-friendly meal.

    1854-diabetic-Herbs-De-Provence-Roasted-Chicken-Breasts_clean-and-simple_112519_3547183137.jpg

    Herbs de Provence Roasted Chicken

    This recipe only takes five minutes of prep time and has only four ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don’t have a store-bought blend on hand, you could make your own or use dried rosemary instead. A simple vegetable side dish like Easy Middle Eastern Green Beans goes well with this recipe.

    908-diabetic-chicken-pepper-lettuce-cup_Designed-For-One_DFMarApr19_020519_2959761669.jpg

    Chicken & Roasted Pepper Lettuce Cups

    Make this recipe if you’re trying to use up your leftover roasted chicken breast or a chicken cutlet. These tasty little chicken and roasted pepper lettuce cups are a balanced meal for one or double the recipe to enjoy with someone else.

    Recid_349_Meatball_Minestrone_iStock-470835723_02282018_2959761669.jpg

    Meatball Minestrone

    Meatball minestrone is a hearty soup filled with meatballs, onions, beans, and much more. You can make this meal for one by halving the recipe. If you have time, you can make extra and save it for another quick meal!
     

    Italian Sausage Frittata 

    323-Italian-Sausage-Frittata-Diabetic_481358922_04112018 _3547183137.jpg

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.
     

     

     We hope you enjoy these and more easy to make, single-serve recipes. But any recipe can be made for one by adjusting the amount of ingredients to make a single serving. For example, if the serving size is three, only use one-third of each ingredient. Or, to extend the life of a recipe, cook one that serves four people and eat the other servings throughout the week!

    Breakfast and Brunch
    Cooking for 1 or 2
    Dinner
    Lunch
    Main Dish

  • Easy, Healthy Food Substitutions for People with Diabetes

    Easy, Healthy Food Substitutions for People with Diabetes

    Cooking with type 2 diabetes doesn’t have to be hard. Here are some easy ingredient swaps for healthier meals.

    Meal planning and cooking when managing diabetes can be easy and you can still enjoy your favorite foods. With a few food substitutions or a change in the cooking method, almost any dish can be diabetes-friendly.  

    We’ve put together some easy food substitutions for healthier meals you can apply to new recipes or old favorites.  

    Non-Starchy Veggies  

    Carbs have the biggest impact on blood glucose (blood sugar). An easy way to cut back on carbs (like pasta, rice, and potatoes) is by swapping them for non-starchy vegetables or vegetable-based alternatives. 

    There are many great low-carb options at most grocery stores, such as:  

    Lean Protein  

    Protein is an essential nutrient for your body because along with other benefits, it helps build and repair tissue and muscle. However, high-fat protein sources, like pepperoni and bacon, contain unhealthy saturated and trans fats that can raise your risk for heart disease. Get the benefits of protein from lean sources that contain fewer unhealthy fats. Try to use protein foods such as:  

    Try to choose red meat less often than white meats and fish. If you are shopping for red meat, look for at least 90% lean varieties such as:  

    • Round 
    • Top loin 
    • Sirloin 
    • Chuck shoulder 
    • Arm roasts  

    Another healthy option is to choose plant-based proteins for your eating plan. Lean plant-based options include: 

    • Tofu 
    • Beans 
    • Lentils 
    • Powdered peanut butter (for a lower fat nut butter option) 

    Low-Fat Dairy 

    Dairy fits into a healthy eating plan, but it’s important to know that many dairy products have high-fat content. Try to choose low-fat dairy products. Healthy sswaps for full fat dairy products: 

    • For whole milk and/or half-and-half:  
    • 1% milk 
    • Skim milk 
    • Evaporated skim milk 
    • Non-fat half-and-half 
    • For sour cream:  
    • Low- or non-fat plain or Greek yogurt (it’s nice and tangy) 
    • L, low- fat buttermilk 
    • Low-fat cottage cheese 

    Remember that most dairy products have carbs, so be sure to include them in your daily carb count. And while cheese is a dairy product, it falls into the protein section of our Diabetes Plate. Choose a low-fat variety of cheese as a very low- or no-carb protein source. 

    Healthy Fats  

    Solid fats (like butter and coconut oil) are solid at room temperature and liquid fats (like olive and avocado oil) are liquid at room temperature. In most cases solid fats are high in saturated and trans fats, so try not to use them. You can cut back on solid fats by choosing fats such as:   

    This change will usually work in cooking (making chicken, pasta, etc.), but may not work when baking (making cakes, cookies, etc.). Check the label to see if the product will work for what you’re making. 

    Whole Grains  

    Carbs are part of the Diabetes Plate and are an important part of healthy eating plans with the right serving size. But some carbs (typically what we consider refined grains, such as white bread) aren’t the best energy source for managing your blood glucose (blood sugar) levels. Try substituting white bread with whole grain sources which have less impact on blood glucose levels. Some delicious and easy swaps include:  

    • Quinoa 
    • Almond flour 
    • Whole wheat flour 
    • Brown rice 
    • Other whole grain flour or grain products  

    Spices 

    While salt is a part of many recipes and important to our health, it can affect blood pressure. Think of cooking as a great time to experiment with different herbs, spices, and other ways to add flavor without salt! Try using:  

    • New and/or additional spices 
    • Herbs 
    • Mustards 
    • Lemon juice 
    • Vinegar 

    Sweeteners       

    Low calorie or non-nutritive sweeteners are a great option for sweetening your food and drinks with the least amount of carbs or calories. These have very little impact on your blood glucose. Some alternatives you can find in the store are: 

    • Stevia 
    • Monk fruit sweetener  
    • Sucralose 

    Sweetening your food with honey, agave, and maple syrup instead of sugar isn’t the best way to replace sugar because they contain carbs and calories and quickly raise your blood glucose. 

    If using these alternative sweeteners in baking, make sure you’re using the right amount. If a recipe calls for one cup of sugar, you may not always swap it with one cup of an alternative sweetener. Typically, the sweetener’s company will list the amount needed to replace white sugar on its package.  

    The Bottom Line 

    Finding healthy substitutions that work in your recipes will make them healthier and easier to fit into your eating plan! After a while, you will get into the swing of things and figure out what works and tastes best for you. 

     

    Veggie Rich
    Breakfast and Brunch
    Lunch
    Dinner

  • 10 Tips for Shopping at Farmers Markets

    10 Tips for Shopping at Farmers Markets

    A trip to your local farmers market can give you a chance to enjoy the outdoors, get some walking in, meet other locals, try new foods, and just have fun exploring!

    Visiting the farmers market is a different experience than going to a standard supermarket. Here are eight tips to help you know what to bring and make the most of your access to farmers’ and artisans’ fresh products and knowledge!  

    1. Bring sturdy bags or baskets to carry your purchases. And bring produce bags too. Some farmers may have bags, but it’s always good to come prepared. If you are planning to purchase a lot, bring a small cart so you don’t have to carry it all. 
    2. Bring small bills of cash. More vendors are beginning to accept cards, but cash may be easier. Bringing your cash in $1, $5, $10, and $20 bills can help make sure the farmers and artisans will be able to break your bills and have the correct change for you. It can also make it easier for you to stay within a budget. 
    3. Before you go to the market, write down what you’ll need to buy. Plan for the meals you will make that week and snacks you might want to pick up. Think of the Diabetes Plate as your guide for planning your meals. Half of your plate should be filled with non-starchy vegetables, one quarter with lean protein, and one quarter with a quality carbohydrate. 
    4. Walk through the market first so you know what’s available.  That way you’ll know what’s in season, and what looks good.  
    5. Get to know the farmers at your market and ask questions. Because they know their product and can let you know what produce at its peak, give you cooking ideas, and provide samples. 
    6. Ask the vendor about how to shop at their stall before picking things up. Some vendors may want you to bag your items and then pay, while others gather what you want for you. You can also ask the vendor if they offer samples if you want to try something before buying, but keep in mind not all vendors provide samples. 
    7. Talk to other shoppers. Share tips for how to use an ingredient or to learn which vendor has the best selection and/or prices. 
    8. Go early. That way you get the best selection.  
    9. Go late. When things are winding down, you can try and get deals from farmers who may not want to pack up what they haven’t sold (but not at closing time when everyone’s packing up). Those slightly limp bunches of kale or broccoli left at the end of the market will be just as good once cooked. Other picked-over fruits and vegetables can be preserved or used in stir fries (like an Asian Tofu Stir Fry), stews and soups, or yogurt parfaits. 
    10. Be open to “ugly produce,” which may have minor marks, flaws, or bruising, and eggs that aren’t normal size. Eggs and produce don’t need to look pretty to taste great—and sometimes they are sold at lower prices. Despite the way they look, they will still be just as tasty! 

    Most of all, have an open mind on your trip. A farmers’ market is a great way to find and try new types of produce and you can prepare meals with fresh produce that’s in season.   

    Be aware of what fruits and veggies are in season to enjoy your favorites when they’re fresh. You may find that what you buy at the farmers market inspires you to create new, flavorful, and healthy dishes. Don’t forget to sign up for Diabetes Food Hub’s e-newsletter for diabetes-friendly ideas and recipes using your fresh new produce!   

    Veggie Rich
    Breakfast and Brunch
    Dinner
    Easy Pantry Recipes
    Lunch
    Snacks
    Vegetarian

  • DIY Spice Blends

    DIY Spice Blends

    Looking to cut back on sodium? Make your own spice blends to add more flavor to your dishes, cut back on salt, and give your heart-healthy, diabetes-friendly recipes a personal touch.

    Why Make Your Own Spice Blend?

    Looking to cut back on sodium? Make your own spice blends to add more flavor to your dishes, cut back on salt, and give your heart-healthy, diabetes-friendly recipes a personal touch. 

    When following a heart-healthy meal plan often one of the hardest things to tackle is lowering the amount of sodium in your diet—eating less salt. This is a challenge since salt can add a lot of flavor to your dishes, but there are many other ways to create flavorful dishes with little or no salt. One way to do this is to create your very own spice blends. 

    To start, look in your pantry or spice cabinet and see what you have. Some chefs recommend keeping the following spices as staples in your kitchen: 

    • Garlic powder
    • Onion powder 
    • Basil 
    • Oregano 
    • Rosemary
    • Thyme 
    • Bay leaves 
    • Dill weed 
    • Paprika 
    • Cayenne 
    • Allspice 
    • Thyme 
    • Chili powder 
    • Curry 
    • Cumin 
    • Crushed red pepper
    • Cinnamon 

    Many of these spices can be used on their own to add flavor, but when used in combination, you create whole new flavors. 

    Make Your Own Spice Blend Combinations

    The amount of spice used in each blend varies, but the advantage of making your own blend is that you can make it just how you like it. Play around with the amounts, you can even add, remove, or substitute the spices. Once you have found a good blend that works for you and your taste, you can make a larger amount to store in an airtight container and use it for other recipes later. 

    Italian Blend 

    • Basil 
    • Oregano 
    • Thyme 
    • Rosemary 

    Dry Rub* 

    • Onion powder 
    • Garlic powder 
    • Black pepper 
    • Paprika 
    • Chili powder 

    *For more of a kick add in some cayenne 

    Jamaican Jerk 

    • Onion powder 
    • Garlic powder 
    • Ginger 
    • Paprika 
    • Cayenne 
    • Chili powder 
    • Cinnamon 
    • Allspice 
    • Thyme 
    • Parsley 

    Moroccan 

    • Ginger 
    • Cumin 
    • Black pepper 
    • Coriander 
    • Cayenne 
    • Allspice 

    Tex-Mex 

    • Cumin 
    • Garlic 
    • Chili powder 
    • Black pepper 
    • Crushed red pepper to taste 

    Curry Blend 

    • Turmeric 
    • Cardamom 
    • Coriander 
    • Cumin 
    • Cayenne or chili powder 
    • Dry mustard 
    • Ginger 

     

    Low Sodium
    Asian
    Caribbean
    Grilling
    Indian
    Italian
    Latin American
    Mediterranean
    Mexican/Southwestern
    Breakfast and Brunch
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    Salad Dressings & Condiments
    Sauces
    Sides

  • How to Make Air Fried Chicken with Roasted Green Beans

    How to Make Air Fried Chicken with Roasted Green Beans

    The instructor and co-host, along experts from the American Diabetes Association® (ADA), taught participants in this cooking class how to make air fryer chicken and green beans. The class was designed to be fun and engaging, with the instructor sharing tips and tricks for making the dishes healthier and more flavorful.

    3 Cooking Class Takeaways

    1. Cooking healthy meals can be fun without sacrificing taste.
    During the class, Chef Jenny demonstrated how to make air fryer chicken and green beans, a healthy and flavorful meal that aligns with the Diabetes Plate Method. She emphasized the importance of incorporating whole grains, such as cornmeal, and using fresh ingredients to enhance the taste of the food. “Cornmeal is a whole grain. When we talk about eating healthy and eating to get those whole grains, I think instantly people think of something whole wheat, oatmeal. But corn is a whole grain, too,” she explained.

    Additionally, Chef Jenny highlighted the benefits of cooking with fresh ground pepper for a brighter deeper flavor and using a variety of spices to add flavor without sodium. Chef Jenny also emphasized the importance of mindful cooking, saying, “Cooking is supposed to be fun, eating is supposed to be fun. It is not supposed to feel like a chore. If it feels like a chore, you’re not going to keep up with it.”

    2. Substitutions can be made to accommodate different dietary needs.

    Throughout the cooking demonstration, Chef Jenny discussed various substitutions that could be made to accommodate different dietary needs. For example, she suggested using non-dairy yogurt or lemon juice as a substitute for buttermilk for those who are lactose intolerant.

    Stacey, director of nutrition and wellness at the ADA, also answered questions and offered additional nutrition information. When asked what could be substituted instead of the non-nutritive sweetener used in the recipe, she suggested that honey could be used for those who are not monitoring their added sugar and carbs closely. “For those who are watching their added sugar and carbs, non-nutritive sweeteners can help them enjoy a sweet taste and have less of an impact on their blood.”
     
    3. Vegetables play a vital role in maintaining a balanced diet.

    The importance of incorporating vegetables into meals was a recurring theme throughout the class. Chef Jenny used green beans as a key ingredient in the dish she prepared, highlighting their versatility and health benefits. She also recommended frozen vegetables as a practical and nutritious option.

    Stacey explained the importance of vegetables in maintaining a balanced diet. “Especially for people with diabetes, we recommend that half of their plate is a non-starchy veggie. First of all, they’re delicious, but they’re lower carb and that really helps to balance out the plate,” she said.

    Additional Cooking Class Insights 
    – Air fryer chicken is a healthier alternative to traditional fried chicken as it requires less oil.
    – Green beans are a non-starchy vegetable which are lower in carbs and can be a great addition to a balanced diet.
    – Cornmeal is a whole grain and can be a healthy ingredient to use in cooking.
    – Using fresh ground pepper can add a brighter, deeper flavor to dishes.
    – Frozen vegetables can be a good option when fresh ones are not available, as they are picked and frozen at their peak.
    – It’s important to read nutrition labels to avoid added salt or sugar in cooking ingredients.

    Get the Diabetes-Friendly Recipes

    Air Fryer Buttermilk Fried Chicken
    This recipe creates juicy, flavorful fried chicken by marinating it in buttermilk and coating it in a cornflake crust. Then the air fryer works its magic and delivers this fried chicken that’s crispy, tender, and loaded with flavor!
    Roasted Green Beans in Champagne Vinaigrette
    Add an extra pop of flavor to these delicious roasted green beans. The champagne vinaigrette adds a tangy, slightly sweet flavor to the non-starchy veggies that could be used on any of your favorites!

    Kid Friendly
    Dinner

  • 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
     

    basil.png

    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
     

    cilantro.png

    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
     

    mint.png

    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
     

    oregano.png

    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
     

    rosemary.png

    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
     

    thyme.png

    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

  • 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