The Super Diabetes Site

Tag: italian

  • Meal Prep: DIY Salad Bar

    Meal Prep: DIY Salad Bar

    Everybody likes getting more for less! How about getting more meals from less recipes? With some strategic meal planning and prepping, you can create several days’ worth of meals with just a few recipes and one trip to the grocery store. You can even prepare all of the recipes at once and store meals in single serve containers in the fridge for grab-and-go meals all week.

    Diabetes Food Hub can be a great tool for meal prepping! Click here to learn how to use our recipes, meal planner, and grocery list generator to make planning, shopping, and preparing healthy meals a snap! Additionally, we’ll be rolling out a series of meal prepping articles over the next few weeks to show how a little planning can make your meal planning life a lot easier.

    This week we are going green—LEAFY greens! We’ll help you build your own “salad bar” at home so you can create custom salads all week long. Best of all, the whole family can get involved! Everyone can choose a couple of their favorite ingredients to add to the grocery list. On prep day, kids can help with washing fresh produce, mixing salad dressing, and storing all of the salad bar ingredients. Kids will love building their own salads, and you’ll love getting them excited about vegetables!

    Check out this article for tips on building the perfect salad!

    How to prep your salad bar

    salad-containers.jpg

    1. Wash your greens. For heads of lettuce like iceberg or romaine, remove damaged or wilted outer leaves, cut out the core, and chop the rest. Rinse chopped lettuce and loose greens in a colander or bowl of water. Drain and dry the greens as well as you can before storing by using a salad spinner or patting them dry with paper towels. Store greens in a large container or bag. To keep them crisp, add a damp paper towel to the container, and re-wet as needed during the week. NOTE: Even bagged greens should be washed!

    2. Wash fresh fruits and vegetables and chop into bite size pieces. 

    3. Prep your proteins. For chicken or steak, bake or grill cuts of meat, then cut into slices or cubes. If you are using fish, you can either use canned fish or bake fillets of fresh or frozen fish. Leave the fillets whole or break apart with a fork and store. For hard boiled eggs, it’s best to leave them whole (with or without their shell) and slice or chop just before adding it to the salad.

    • 4. Cook your grains. If you like quinoa, wild rice, brown rice, or other grains in your salad, cook it up! You can then store in a container in the fridge and add cold later in the week, or heat up in the microwave to add a little warmth to a cold salad.
    •  
    • 5. Prep your flavor boosters. Chop nuts if you like smaller pieces; grate, shred, or crumble your cheese to save time later; other add ins just need to be stored in easily accessible containers.

    6. Make and portion your dressing. Try a couple variations to shake things up! Portion out dressing into small containers that you can toss into your salad bowl. Remember, dressings are made of mostly fat, so they can add a lot of calories to a healthy salad. Using small containers can help control you portions, plus your greens will stay crisper if you keep the dressing on the side, or add it to your salad right before you eat it.

    7. Store all of your salad components in separate, resealable containers or bags. Some things like nuts and dried fruit do not need to be stored in the fridge. 

    8. Build your salad. You can prepare your lunch salad the night before or in the morning. For a meal-sized salad, start with 1-2 handfuls of leafy greens. Sprinkle on 1/2 to 1 cup of chopped veggies and fruit. Add 3-4 ounces of protein (about the size of the palm of your hand). Add about 1/4 cup of grains, then finish it off with a couple tablespoons of “flavor boosters” like nuts, dried fruit, cheese, or olives. You can pack everything in a large bowl with the dressing on the side, or build a mason jar salad! For a mason jar salad, build everything in reverse: start with dressing on the bottom, then add your various toppings, and finish it off with greens. When you are ready to eat your salad, dump the jar out into a bowl – the greens will be on the bottom and the dressing will be on top!

    Need more inspiration to get started?

    Try these chef-inspired salad recipes, curated by the ADA experts!

    290-diabetic-grilled-steak-salad_090718_500x200.jpg

    RecId_608_Arugula, Pear, Walnut and Pecorino Salad_HealthyHome_022618_500x200.jpg

     

    Arugula, Pear, Walnut, & Pecorino Salad

    937-diabetic-chopped-mexican-salad-tex-mex-cookbook_080318_500x200.jpg

    286-diabetic-grilled-salmon-avocado-salad_091418_500x200.jpg

     

    Grilled Salmon and Avocado Salad

    415-diabetic-power-lunch-salad_diabetes-cookbook_081618_500x200.jpg

    Power Lunch Salad

    931-diabetic-powerhouse-kale-salad_designed-for-one_071118_500x200.jpg

    RecId_873_SwordfishSaladWithSalsaDressing_PerfectComfortCollection_022618_500x200.jpg

    725-diabetic-Grilled-Chicken-Salad-with-Candied-Pecans_SizzleSmoke_091418_500x200.jpg

     

    Want more meal prep ideas?

    Check out the other articles in this series:

    Meal Prep: 3 for 1 Chicken

    Meal Prep: 3 for 1 Chicken

     

     

    Meal Prep: Breakfast on the Go

    Meal Prep: Breakfast on the Go

     

    Meal Prep: Fall Harvest

     

    Meal Prep: 3-for-1 Beef

    Meal Prep: 3 for 1 Beef

     

    Veggie Rich
    Caribbean
    French
    Italian
    Mediterranean
    Mexican/Southwestern
    Salads

  • Slideshow: 10 Low-Carb Fruit Recipes

    Slideshow: 10 Low-Carb Fruit Recipes

    As the end of summer approaches, most fruit varieties reach their peak. This means that prices at the grocery store or farmers market go down, while the fresh flavor goes up. There’s not a better time to stock up and take advantage of recipes that lean on fruit to add complex flavors or a touch of sweetness. And while it’s always wise to keep an eye on the carb content, the fiber- and vitamin-rich profile of most fruits mean you can indulge a little while keeping carb counts diabetes friendly.

     For more fruit-based and diabetes-friendly recipes, go here.

    Low Carb
    Asian
    Caribbean
    Comfort Food
    Grilling
    Italian
    Kid Friendly
    Mediterranean
    Mexican/Southwestern
    Seafood
    Appetizers
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Dinner
    Foodie
    Main Dish
    No Cook
    Quick & Easy
    Salads
    Sides
    Snacks

  • Ask the Experts: All About Carbs

    Ask the Experts: All About Carbs

    When it comes to carbohydrates and diabetes, it’s hard to make sense of all the information out there. Fat was once seen as the enemy, but in recent years, carbohydrates have taken center stage as the villain to healthy eating. But this “bad guy” reputation doesn’t tell the whole story. So, how much carb should a person with diabetes eat?

    First, let’s take a step back and think about what all foods are made of. Most of the calories in our food come from three “macronutrients”: carbohydrate, fat, and protein (“macros” refers to the nutrients our body needs in large amounts). Foods also contain “micronutrients” like vitamins and minerals—these are essential for many of our bodies’ functions, but we need a much smaller amount of them and they don’t usually provide any calories.

    High Carb, Low Carb, No Carb?

    Should people with diabetes cut back on carbs? It’s true that foods high in carbohydrate have the biggest impact on blood glucose compared with foods high in protein and fat. Carbohydrates break down into glucose after they are digested, so it makes sense to think that cutting carbs would lead to lower blood glucose levels and better diabetes management. However, glucose is also an important fuel source for your brain. Just like a car needs gas, our brain needs glucose. There’s a lot of debate around what is the ideal mix of carbohydrate, protein, and fat needed by people with diabetes, but we don’t have any evidence that one specific proportion will be right for everyone.

    Glucose is also an important fuel source for your brain—just like a car needs gas, our brain needs glucose

    What kind of Carb Is Just as Important as How Much

    There are a lot of carbohydrate food options, and this is where it gets tricky, because some carbs are better for you than others. “Refined” carbs refer to foods made with white flour and sugar, such as pretzels, cookies, cakes, and white breads. These foods raise your blood glucose levels quickly, and do not provide much nutritional value. On the other hand, carbs found in vegetables, beans, lentils, fruit, and whole grains break down slower and are packed with fiber, vitamins, and minerals that provide many health benefits.

    The timing and amount of carbs you eat are also important. Eating a lot of carbs in one meal, even if they are high quality carbs, can cause a spike in your blood sugar. Try to spread them across your meals and snacks throughout the day based on your personal carb goal.

    And remember, there are many other factors that can affect your blood glucose. Things like changes in activity or sleep, timing and dose of diabetes medicine, and stress can all have an impact on your blood glucose. It’s not always just about food! (You can go here to learn more about other factors that affect your blood glucose)

    What Works for You

    When deciding how much carb is best for you, start by looking at what you are eating on a regular basis. How many grams of carbohydrate are you eating in each of your meals and snacks? If you are checking your blood sugar, are there certain times of day that your blood sugar is always higher? If so, then that may be the best place to start making small changes. As you continue to make changes, watch for blood glucose trends to help guide the best choices for you.

    If you are considering a low carb eating pattern, be sure to think about how much time you are willing to devote to meal planning. Strict low carb eating patterns, such as the ketogenic (keto) diet, require careful planning and regular visits to your doctor to ensure you are getting all of the vitamins and minerals you need to stay healthy. 

    Some carbs are better for you than others

    What can we all agree on when it comes to carbohydrates? Whether you follow a Mediterranean, vegan, keto, low carb, or any other eating pattern, one thing is for sure: Eat plenty of colorful non-starchy vegetables. They are full of vitamins, minerals, dietary fiber, and antioxidants to name just a few. And when it comes to sweet and salty snacks, cutting back is almost always going to help with your blood glucose goals.

    Finally, the million dollar question: How many carbohydrates should you eat each day? Well, that choice is yours. With careful review of your blood glucose trends and your usual eating patterns, you can often find the right balance that meets your daily nutrition needs and health goals as well as satisfying your appetite. Remember, the best meal plan for YOU is the one that you can stick with while meeting your health goals and feeling good!

    Still need more help? Find a registered dietitian with RD or RDN credentials or ADA Recognized Diabetes Self-Management Education Program to help you fine-tune your eating plan.  
     

    Fiber Focused
    Low Sodium
    Low Carb
    Veggie Rich
    Comfort Food
    Italian
    Appetizers
    Beverages
    Breakfast and Brunch
    Dessert
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    Sides
    Snacks

  • Tasty Tips for Traveling

    Tasty Tips for Traveling

    Your bags are packed and you’re heading out for a well-deserved vacation. But what about meals and snacks? Whether you’re traveling by car, air or rail, when you’re managing your diabetes, a little planning can make your time on the go a lot less stressful and a lot more fun!

    With all of the details to keep track of when planning a trip, meals can end up being a last-minute challenge with limited healthy choices. As a result, it’s easy to get out of your routine, including those habits that help you manage your diabetes day to day. But with a few tips in mind, you can keep up with that healthy routine as if you were right at home.

    On the Road or By Plane

    As you travel to your vacation destination, your normal routine gets interrupted, and you may be bombarded with a number of snack stands and fast food restaurants tempting you with unhealthy options. Here are a few solutions to common problems you may encounter:

    Problem: A long ride ahead of you that interrupts your regular schedule.
    Solution: Think about exactly how long your trip will be. Will it conflict with the time you usually eat lunch? Dinner? Mid-day snacks? If so, plan on packing the right amount of food and snacks for those times. This way your meals are just about ready to go and your schedule stays on course.

    Problem: Overeating! You become so focused on the road, you don’t realize that you’ve already reached the bottom of your snack bag. Even if you have packed healthy options like unsalted mixed nuts, or fresh fruits, overeating some of these healthy foods can lead to higher blood sugar.
    Solution: Bring your single-serving containers. Portion snacks into single serving sizes and divide up your food based on the number of meals and snacks you will need while you’re traveling. Think of it as packing a lunch bag, rather than one large bag of snacks.

    Problem: When traveling by air, you might find yourself with a layover or two, and the airport’s many food temptations can be a challenge.
    Solution: Think about packing some foods that don’t need refrigeration. These can be your own bag of trail mix with unsalted nuts, cheese and crackers, or some uncut fresh fruit like an apple or pear. Even carrots and celery hold up pretty well. If you have to buy something at the airport, find healthier options by reading nutrition labels and watching your portion sizes.

    Maintaining healthy habits on vacation doesn’t have to take away from your experience

    Problem: The Transportation Security Administration (TSA) doesn’t allow some food or drinks past the security check points.
    Solution: Many people are confused about this rule. Actually, while TSA does not allow liquids to pass security, they do allow many different types of food as long as they are packed into appropriate containers. So once again, bring those single-serving containers. You can also bring an empty water bottle and fill it at a drinking fountain once you are through security. This will save you money on bottled water and reduce the temptation to buy a sugary drink.

    You’ve Reached Your Destination

    Now that you’ve reached your vacation spot, it’s time once again to think of how to stay on track with meal timing and healthy choices. Sampling local foods while traveling is a big part of the experience for most people. In planning your meals, think about which local dishes are a priority. What dishes are a “must-have” versus dishes that are simply “nice to have”? Make a list and prioritize your dishes, then stick to it.

    Like America, other countries are now increasing portion sizes at their restaurants while lowering prices, making it easy to overeat. When you can, try sharing meals with family or friends you’re traveling with. If you’re going solo, think about packing half of your dish for an extra meal the next day, or opt for something smaller like an appetizer, side, or salad.

    You can also buy fresh produce and other healthy snacks when you arrive. Live like a local! Check out a nearby grocery store or market and pick out some snacks to keep in your hotel or on hand as you explore. Find out what produce is in season in the area, and maybe even try something new.

    Maintaining healthy habits on vacation doesn’t have to take away from your experience. With a little planning, you can stay healthy, have fun, and return home with healthy habits intact. 

    Low Sodium
    Low Carb
    Asian
    Caribbean
    French
    Indian
    Italian
    Latin American
    Mediterranean
    Mexican/Southwestern
    Beverages
    Breakfast and Brunch
    Budget Friendly
    Foodie
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sandwiches
    Snacks

  • 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 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