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Tag: lunch

  • 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

  • Video: Perfect Summer Salad

    Video: Perfect Summer Salad

    Let this hearty salad, featuring grilled sirloin steak, loads of vegetables, and a garlicky vinaigrette, take center stage at your table this summer! Get the full recipe right here.

    Find this recipe and more in our cookbook, Complete Month of Meals, where you can mix and match recipes to make meal planning easy! To order directly from the American Diabetes Association, click here.

    Veggie Rich
    Comfort Food
    Grilling
    Dinner
    Lunch
    Main Dish
    Salads

  • Ask the Experts: What is the ADA Diet?

    Ask the Experts: What is the ADA Diet?

    Nutrition information in the media around diabetes meal planning is complicated and constantly changing. Type “diabetic diet” into a search engine and you’re going to get thousands of confusing results. Should you be vegan? Low-carb? Keto? Should you cut out fat or eat nothing but fat? Everyone seems to be suggesting something different. So what is the American Diabetes Association diabetes diet?

    Quick answer: There isn’t one. At least not one exact diet that will meet the nutrition needs of everyone living with diabetes. Which, in some ways, is unfortunate. Just think how simple it would be to plan meals if there were a one-size-fits-all plan that worked for everyone living with diabetes, prediabetes, or at risk for diabetes. Boring, yes, but simple!
    As we all know, it’s much harder than that. We don’t often make food choices based on nutrition science alone —we often also make food choices for social, cultural, or emotional reasons. And because each of us is different, we each need to find an eating plan best matches both our nutrition and lifestyle needs.

    For people living with diabetes and trying to learn more about healthy food choices, it can be tough to tell fact from fiction and make decisions in a sea of choices. Information in the news can often be confusing, with conflicting data and advice often given at the same time.

    Part of our job at the American Diabetes Association is to help sort out the science and provide guidance that is safe and works well for people at risk for and living with diabetes. And current research shows there are a many eating patterns that can work to maintain a healthy life with diabetes, not just one. In the long run, an eating plan that you can follow and sustain and that meets your own diabetes goals will be the best one for you. 

    What Is a Meal Plan?

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    A meal plan takes into account your likes, dislikes, and lifestyle. It is a guide that is aimed at helping you meet your personal weight and blood glucose goals and guides you on what, when, and how much to eat. While many people may think a meal plan is the same as a diet, we like to consider a meal plan as something you follow over time rather than a diet, which is often related to a quick fix for a short period of time.

    We often make food choices for social, cultural, or emotional reasons

    What Is an Eating Pattern?

    An eating pattern is a term used to describe the foods or groups of foods that a person chooses to eat on a daily basis over time. There a number of eating patterns that are helpful for people living with diabetes or at risk for diabetes. Following are a few of the more popular choices that the science shows can work. You’ll notice that all of these have three things in common:

    • Plenty of non-starchy vegetables such as broccoli, green beans, kale, and salad greens
    • Lean protein foods including meat, chicken, fish, shellfish, eggs, cheese, nuts, seeds, and plant-based protein foods like soy and beans are included in differing proportions
    • A focus on healthy fats—including vegetable oils like olive, canola, and sunflower—and limitations on solid fats like butter, lard, and margarines

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes! The best eating plan for you is the one that you can sustain while still meeting your diabetes goals.

    Popular Eating Patterns

    Mediterranean

    Mediterranean-style eating uses olive oil as the main source of fat. Fish, chicken, and small amounts of dairy products, such as cheese and yogurt, are included. Red meat is less common, though wine can usually be consumed in small amounts (one to two glasses of wine per day) with meals.

    There is a lot of research on the Mediterranean style of eating and most of it shows it may help you improve blood sugar, lose weight, and reduce risk of heart disease, stroke, and some cancers. This is a well-studied eating pattern than can work for many people with diabetes.

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes!

    Vegetarian or Vegan

    Vegetarian eating plans generally include nuts, seeds, beans, and meat substitutes with little or no animal 

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    products, though there are many eating patterns you could label “vegetarian.” These patterns are different in terms of protein sources, from vegan eating plans that include no animal products of any kind to new patterns, such as flexitarian eating plans that include mostly plant-based foods but allow for eating meat at times.

    Low Carbohydrate

    A low-carbohydrate (low-carb) eating plan includes protein foods like meat, chicken, fish, shellfish, eggs, cheese, nuts and seeds, and fats (oils, butter, olives, and avocado). Most low-carb plans, such as Atkins, Keto, and Paleo, avoid highly processed carbohydrate foods and grains.

    DASH

    DASH is an acronym for “Dietary Approaches to Stop Hypertension” and began as a research study to help lower blood pressure in people with hypertension (high blood pressure). This eating plan limits foods high in sodium (salt), saturated fat, red meat, sweets, added sugars, and sugary drinks. 

    Looking for a quick place to start?

    Try the Diabetes Plate Method. Most of the eating patterns above focus on what to eat. The Diabetes Plate Method helps figure out how much to eat, which can often be just as important. It takes the burden out of measuring and counting while meeting the goals of many of the eating patterns described above.  This method uses a 9-inch plate, often a smaller plate than most people use. Once you have a smaller plate, the idea is to fill half your plate with non-starchy vegetables, 1/4 of your plate with protein foods, and the last 1/4 of your plate with carbohydrate foods.

    Key Takeaways

    Try to block out the fad-diet advice and choose a plan you are likely to follow long-term that fits both your diabetes goals and your personal needs. Think about your likes and dislikes and how a change to your eating will affect your day-to-day life with family and friends. Then see how you can match this with your personal weight-loss goals. Budget also plays a part in choosing the right healthy eating plan that will meet your needs.

    Many eating patterns can help you maintain a healthy life with diabetes.

    • Work with a registered dietitian or certified diabetes educator on a meal plan that is right for you.

    How to find a registered dietitian:

    • Ask your doctor for a referral.
    • Find a registered dietitian: www.eatright.org/find-an-expert 
    • Find an ADA recognized diabetes self-management education program in your area: www.diabetes.org/findaprogram
    Low Carb
    Veggie Rich
    Kid Friendly
    Mediterranean
    Breakfast and Brunch
    Dessert
    Dinner
    Holidays & Entertaining
    Lunch
    Vegan
    Vegetarian

  • Weeknight Fix!

    Weeknight Fix!

    This quick and easy dish from Designed for One, by Nancy S. Hughes, is the perfect lunch or quick weeknight meal for 1 or 2.

    Get the full recipe right here.

    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Sandwiches

  • 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

  • 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.

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    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.

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    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.

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    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 

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    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

  • 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.

     
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