Tag: meal planning

For our first full year of the Diabetes Food Hub, we saw a number of cooking and recipe trends that ended up on this list. First, we had no idea just how popular breakfast recipes would be. Second, a lot of people have Instant Pots and air fryers and are looking for appliance-friendly recipes. And finally, there’s a neverending demand for the basics—healthy and diabetes-friendly versions of classic recipes. Fortunately, Diabetes Food Hub had plenty of each.

So without further ado, here are the Top 20 Recipes of 2019.

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Did we mention that breakfast was a popular category? This low-carb breakfast made with turkey sausage and turkey bacon comes from our friends at the Mr. Food Test Kitchen, and it was our most “liked” recipe of 2019. Freeze the individual cups after they’re prepared for a grab-and-go breakfast that can be reheated at home or in the office!

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Air Fryer Buttermilk Fried Chicken

Is it possible to make fried chicken diabetes-friendly? Absolutely! Especially if you have an air fryer. This small appliance “fries” food with hot circulating air, drastically cutting the fat and calories from traditional deep frying. This recipe creates juicy, flavorful fried chicken by marinating the chicken in buttermilk, then coating it in a cornflake crust. 

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Smoothies are a popular category on Diabetes Food Hub, and it’s easy to see why. As a meal-replacement, a snack, or a quick and easy breakfast, smoothies can be very versatile. That said, they can also be an easy way to consume added sugars, so try not to add sweeteners beyond fruit. Get creative and mix up the types of fruits in this smoothie to keep things fresh.

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Diabetes-friendly pancakes seemed like an impossible quest until the authors of The Diabetes Cookbook gave us this recipe. Finely chopped oats can make an easy, whole-grain alternative to flour in many recipes, including these pancakes. Skip the maple syrup, and try our recipe for Blueberry Sauce for a low-sugar topping!

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These brownies are made with a surprising ingredient that gives them a nutrition kick and fiber boost that you won’t find in regular brownies. Perfect for those managing Celiac or a gluten intolerance, these brownies really shine with a fruit topping, such as raspberries or blackberries.
 

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Instead of ordering takeout, make a healthier version of this classic Thai soup at home in your Instant Pot! This vegan soup is loaded with vegetables and gets it’s rich creaminess from coconut milk. Best of all, the Instant Pot speeds up the cooking time, so it’s ready in less than 30 minutes, but tastes like it’s been cooking all day!

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If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap, featured in The Diabetes Cookbook. This is perfect if you find yourself with leftover chicken breast. If not, use cooked rotisserie chicken from your grocery store to save yourself a little time.
 

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A recipe doesn’t have to be complicated to be delicious. This chicken dish was a Diabetes Food Hub favorite in 2019, perhaps because it is perfect for a busy weeknight dinner. Just remember to marinade the chicken the night before for extra flavor.
 

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Need a healthy snack for your holiday road trip? This popular recipe is a simple treat—and much better for you than any processed snack that you get at a gas station. It will satisfy your sweet tooth while also packing in a lot of fiber.

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Here’s another diabetes-friendly version of a classic recipe—this time the comfort food favorite, beef stroganoff. Using whole grain egg noodles ups the fiber content, and the fat-free sour cream cuts calories. Looking to save yourself some prep time? Buy presliced mushrooms to cut down on time at the cutting board.

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Healthy eating can be done on a budget and this dinner proves it! Chicken thighs are less expensive than chicken breasts, and have a more savory flavor that’s perfect for braising. This makes a tasty, low-carb, budget-friendly meal.
 

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Does it get any more classic than meatloaf? Diabetes Food Hub visitors loved this herb-filled take on a family favorite in 2019. By using oatmeal in place of breadcrumbs you get more fiber than in the traditional version.

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Fluffy eggs and spicy chiles folded into a tortilla with rich melted cheese makes breakfast a pleasure! You can use a variety of cheeses such as asadero, Monterey jack, and white cheddar. Looking for even more Tex-Mex flavor? Make a chorizo quesadilla by swapping out the bacon for 4 oz cooked beef or pork chorizo.

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This recipe comes from Robyn Webb’s bestselling Diabetes Comfort Food Cookbook. According to Webb, the secret to makeing this recipe diabetes-friendly is using butter-flavored spray and phyllo dough to slash the saturated fat and calories found in a typical pie crust topping (without sacrificing any flavor)!

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Making dessert for the holidays or another special occasion? This satisfying 2019 user-favorite dessert can be prepared ahead of time and refrigerated. Just before serving, portion it out and top with the whipped topping. The results are beautiful, delicious, and guaranteed to impress.
 

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A popular request in 2019? More recipes that used herbs and spices to boost flavors without adding salt, fat, carbs, and calories. The star of this meal is the low-sodium herb blend that you can make in large batches and use to meat, fish, and even vegetables. Low-sodium eating does not have to be bland and boring. This recipe proves it.

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The research is in—numerous studies agree that the Mediterranean diet is one of the healthiest eating patterns in the world. This recipe can be made in a flash, and it combines all the bright flavors of Greece. Diabetes Food Hub visitors couldn’t get enough!
 

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One-pot dishes are always popular—easy to make and a breeze to clean up—and this Veggie Chili recipe proved the trend wasn’t fading anytime soon. The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so you’ll have plenty leftover for lunch!
 

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While this is technically a breakfast recipe (did we mention breakfast recipes are popular?), it can easily be served any time of day. The savory blend of roasted tomatoes and perfecty broiled eggs is delicious, but the real story is how easy and inexpensive it is to prepare. If you can get your hands on fresh heirloom tomatoes, this recipe really shines.

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Seafood is a true superfood: it’s packed with healthy fats, high in protein, and the foundation of healthy eating patterns like the Mediterranean diet. Out of the hundreds of seafood recipes on Diabetes Food Hub, this one stood out as our most popular of 2019. With just a few ingredients, you can have a beautiful, heart healthy meal on the table in about 15 minutes.

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Who doesn’t love tacos? Closing out our top 20 list is a Tex-Mex classic. Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan.

More to Come…

We’ve been amazed at the response to our Diabetes Food Hub and have been thrilled to see the audience for the site grow leaps and bounds over the past year. In 2020, we’ll be making the site even better by adding hundreds of new recipes and adding even more interactive meal planning and shopping features. We hope you’ll stop back by to see all that we have in store. In the meantime, thank you for making Diabetes Food Hub the number one diabetes food and cooking website on the web!

Be Ready and Plan for Challenges

“This season is full of special events, from office potlucks, to baking cookies with the kids, to formal dinners in fancy restaurants. Take inventory of all of your upcoming obligations and holiday events, and what challenges might come up at each one.

Decide in advance which of these events is worthy of indulging (I know that I’d rather treat myself at certain events than others) and think of ways to manage some of the challenges you anticipate. Being prepared for challenging situations will make it easier to stay on track.”

–Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, author of Prediabetes: A Complete Guide. Find her on the web at jillweisenberger.com

Eat Breakfast!

“It may be tempting to skip your morning meal in order to plan for a festive meal later in the day. However, skipping breakfast can leave you feeling over-hungry at meal time, which leads to over-eating. This may more than make up for the calories you skipped in the morning. And, more importantly, skipping meals can lead to extreme highs and lows in your blood sugar, including a blood sugar spike after that festive meal.

To prevent cravings and overeating later in the day, start your day with something light, like this Herbed Soft Scrambled Eggs on Toast.”

–Jackie Newgent, RDN, CDN, author of the forthcoming The Clean & Simple Diabetes Cookbook. Find her on the web at jackienewgent.com 

Be Physically Active

“With all the food being served during the holidays, many people forget to move around. Start a new tradition that involves physical activity away from the food. For example, before Thanksgiving many towns hold a “turkey trot”—a race or long walk that usually takes place on Thursday morning.

You can get the whole family and even the neighbors involved in activities like a friendly game of touch football, soccer, or Frisbee. It can also be as simple as a family walk around the neighborhood.”

–Toby Amidor, MS, RD, CDN, FAND, author of the forthcoming The Create-Your-Plate Diabetes Cookbook. Find her on the web at tobyamidornutrition.com 

Gather Information

“Managing diabetes is a constant learning process, and there is plenty you can learn over the holidays! Tracking information will help you understand how your body responds to different factors. Food journals, exercise logs, blood glucose records, and medication monitoring are all important aspects of managing diabetes. Gathering this information will give both you and your healthcare providers the tools needed to adapt and adjust your diabetes care plan to achieve success.”

–Lori Zanini, RD, CDE, creator of www.ForTheLoveOfDiabetes.com 

Don’t Beat Yourself Up

“The holidays are a hard time for anyone to stick to healthy habits, and it can be especially challenging if you’re learning to manage a new diabetes diagnosis. Some days will be better than others—the important thing is to not beat yourself up for going off your meal plan one day. You can always get back on track the day after the holiday gathering. And don’t forget to give yourself credit for what you’re doing well!”

–Shelby Kinnaird, creator of www.diabeticfoodie.com

Take Something Healthy to Share

“If you are concerned that the food at a holiday gathering won’t fit your meal plan, then consider bringing a healthier dish to share that suits your preferences and needs. That way you’ll know there’s at least one item you can enjoy without worry. And chances are your host will welcome an addition to the party spread.

You can browse Diabetes Food Hub to find diabetes-friendly recipes for appetizers, snacks, and entertaining.”

–Tami Ross, RD, LD, CDE, MLDE, author of What Do I Eat Now? Find her on the web at www.tamirossrd.com 

Be a Picky Eater

“The typical holiday feast is usually pretty abundant in carb-rich choices, which can leave you with too much on your plate. Pick and choose only what you really love, or what is special this time of year. For example, the Thanksgiving table can include a lot of high-carb choices—mashed potatoes, sweet potatoes, stuffing, corn, rolls, pie. Let yourself indulge in the foods that are most special, and skip the rest.”

–Katie Morford, MS, RD, creator of www.momskitchenhandbook.com 

Drink Responsibly

“The holidays are a time to be together with friends and family, and that will usually involve alcohol. While a moderate amount of alcohol (1–2 drinks per day) is perfectly fine for people with diabetes, be careful of overindulging and be aware of safety concerns while drinking with diabetes. For example, drinking can increase your risk of hypoglycemia.

Alcoholic drinks can also add a lot of calories and carbs to your meal. Choose drinks that are naturally lower in calories and don’t have added sugars. For example, a glass of wine only has only 4 grams of carbohydrate and about 120 calories, while a regular margarita can have up to 30 grams of carbs and around 230 calories!

–Marina Chaparro, MPH, RD, CDE, founder of nutrichicos.com 

Enlist Support

“Identify at least one person that you can rely on for support and accountability throughout the holiday season. It can be a healthcare provider, spouse, family member, coworker, friend…anyone you trust. Share with them in advance how they can support you, check in on you, and help you meet your goals throughout your first holiday season living with diabetes.”

–Lori Zanini, RD, CDE, creator of www.ForTheLoveOfDiabetes.com 

Follow the Plate Method

“Finding the right balance can be tricky when faced with a large holiday spread, but use your (9-inch) plate to help guide your portions. First, fill half your plate with non-starchy vegetables like spinach, carrots, brussels sprouts, broccoli, etc. Now you have another half to customize. Fill one quarter of your plate with lean protein and leave the last quarter of your plate for carb foods, such as corn, breads, mashed potatoes, fruit, or dessert. This is an easy way to build a balanced plate without spending time counting carbs or having to pass up your favorite foods.”

–Shamera Robinson, MPH, RDE, CDE, Associate Director of Nutrition, American Diabetes Association

Our Relationship with Food

Food is important when it comes to keeping blood sugar in range, but managing diabetes is not just about glycemic control—we also need to juggle lifestyles, health goals, and mental health.

There are so many factors that influence our food choices, and you cannot see those factors by just glancing at a plate. Food is an important part of our lives, and it can have so many meanings to different people. It can mean health, love, sense of community, or pleasure, but for others, especially people with diabetes, it might cause feelings of anxiety and fear. 

Changing the way you eat is a major lifestyle change, and major lifestyle changes always take time.

While you are on this journey, unsolicited advice from strangers and even loved ones can feel more like judgment and might cause you to question yourself or feel guilty about your own choices.

Changing the way you eat is a major lifestyle change, and major lifestyle changes always take time. There are a lot of things to juggle when managing diabetes, so be patient with yourself and with others.

Unintended Consequences

Food shaming often happens when someone’s own preferences and opinions don’t line up with others’. Judgmental comments like “you shouldn’t eat that” may be a projection of their own frustrations or a reflection of their misconceptions about diabetes.

As clinicians who work with children, teens, and young adults with diabetes and obesity, we know that talking about food can be very difficult. We also know that negative comments, pictures, and memes on social media can have a harmful impact on someone’s emotional well-being, especially people with diabetes. 

No one should be shamed about their food choices.

No one should be shamed about their food choices. Shame leads to negative feelings about food, which can lead to anxiety, depression, and even disordered eating. And these conditions can cause more damage to physical health than poor diet.

Rethink the Role of Food and Your Health

Instead of thinking of food as “good” or “bad,” or judging people (or yourself) by the way you eat, picture food and eating as being neutral and adopt a non-judgmental way of thinking. The food you put on your plate, is just food that will provide energy and nutrients to fuel your body. 

Unlearning what we have been exposed to takes time but being aware of those negative thoughts is a start. 

Instead of thinking of food as “good” or “bad,” picture food and eating as being neutral.

Remind yourself that there is no one right way to eat with diabetes— it has to be tailored to your own unique needs— like your budget, taste preferences/favorite foods, cultural norms, cooking skill, time, etc. And you don’t have to feel guilty about enjoying a treat every now and then.

Break the cycle and be nice to yourself and to others. Instead of criticizing people, ask them how they feel about the changes they’ve made and have them decide how they feel about it. If appropriate, provide encouragement.

If you are concerned about a loved one, privately ask how they are doing, and don’t offer advice unless they ask for it. Ask if there is anything you can do to support them, and/or seek information about healthy food choices and incorporate this in your own life as a form of support for your loved one. 

If you feel this is a big issue in your own life, don’t be afraid to seek out help—talk to your primary doctor or with a therapist. If you don’t have a therapist ask for a referral from your doctor. To find a mental health provider with knowledge about diabetes, check this directory.

Bottom Line

Food is meant to be nourishment for our bodies and to be enjoyed; find a balance that works for your health, be confident in your choices, and be accepting of other people’s choices. 

If you find yourself wanting to criticize someone else’s food choices or appearance, don’t! This is generally not helpful and can have a negative emotional impact. 

A neutral and non-judgmental way of thinking is best when talking about food and diabetes; there are no “good” and “bad” foods. The key is to balance what you eat to get the nutrients you need. 

If you receive a negative comment from a stranger on social media or in person, remember that person doesn’t know you and how you take care of yourself. Don’t beat yourself up and continue to focus on ways to be the healthiest version of yourself. 

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Amy Riolo is author of The Mediterranean Diabetes Cookbook.You can order a copy of the new edition directly from the American Diabetes Association by clicking here. 

Getting Started with Meal Planning

When planning a Mediterranean menu, it’s important to consider the season, region, occasion, and personal traditions. According to the Mediterranean-style eating pattern, the largest portion of our daily diet should come from plant-based foods, with vegetables topping the list. Vegetables are at their peak flavor (and often cheaper) when they are in season and locally grown. As you start planning your meals for the week, find out what vegetables are in season or on sale at your local grocery store, and choose your recipes based on those vegetables. 

Nutrition Considerations

Throughout the Mediterranean region, a balanced meal is considered to contain carbohydrates, protein, and fats. The more healthful choices you make in those categories, the better your meal will be: whole grains and vegetables are ideal sources of carbohydrates; lean proteins such as fish and chicken are great protein choices; and nuts, olives, avocado, yogurt, and lean cheeses provide healthy fats. 

Recipes from the American Diabetes Association contain nutrition information, serving size, and exchanges/choices, so you know exactly what you’re putting on your table. It can be difficult to figure out exactly how much carb, protein, or fat you’ll get out of a homemade dish, which is where this information comes in handy.

There are several tools that can help people with diabetes plan meals such as exchanges/choices, the plate method, and carb counting. The best way to learn more about these tools is to meet with your registered dietitian or diabetes educator. And remember, where, when, and how you eat are also important components of the Mediterranean lifestyle.

Tips for Medtierranean-Style Meal Planning

Breakfast:

• Some people prefer to start the day with a quick, light breakfast, others prefer a hearty breakfast to keep them full until lunchtime. Consider your morning routine, blood glucose levels, and food preferences, and find a breakfast routine that works for you.
• If your mornings are hurried, keep plenty of low-fat yogurt, whole-grain cereal, part-skim cheese, nut mixes, and fresh fruit on hand for breakfast-on-the-go.
• Find recipes that you can prepare ahead of time for a homemade grab-and-go breakfast.

Lunch:

• One of the easiest ways to make lunch is to bring leftovers from the previous night’s meal. If you don’t like eating the same thing two days in a row, freeze individually portioned meals and defrost them for lunch as needed.
• Make large batches of salads and pack them in individual serving-size containers with dressing on the side to bring to work.
• For days when you can’t bring lunch, keep your own “menu” of tasty and healthy lunch options from nearby stores or cafes.

Dinner:

• Plan weekday dinners ahead of time (get the whole family involved!) and make sure you have everything on hand each night to stick to the plan. 
• When you have some extra time to spend in the kitchen, prepare extra meals for another day, or prep ingredients to cut down the cooking time on busy weeknights. 

One-Week Mediterranean Meal Plan

Here is a sample Mediterranean meal plan using recipes from The Mediterranean Diabetes Cookbook. The recipes contain a variety of cooked and raw vegetables for interesting texture and variety. Lean protein sources include salmon, turkey breast, lamb, and lentils. I’ve provided an example of how these recipes can be arranged in a weekly meal plan, using leftovers throughout the week to cut back on cooking and prep time. You can use these recipes to build your own meal plan using the Diabetes Food Hub meal planner: Save the recipes, then drag and drop them into the meal planner. Once you have everything in place, you can even generate a grocery list to make shopping easier.

For more help using the meal planner, check out this tutorial.

Breakfast:

• Moroccan Avocado Smoothie
• Mini Vegetable Frittata*

Lunch/Dinner:

• Moroccan Lentils with Stewed Tomatoes*
• Mixed Pepper Medley*
• Provencal-Style Herb-Roasted Turkey Breast*
• Chilled Tarragon and Tomato Soup*
• Salmon with Pea Puree
• Apple, Beet, and Carrot Slaw*
• Lamb, Kale, and Pomegranate Salad
• Orange, Asparagus, and Avocado Salad

Snacks/Dessert:

• Date, Almond, and Sesame Balls
• White Bean, Lemon, and Herbed Feta Dip
• ​Strawberry Mascarpone Parfaits

*These recipes are great to make ahead of time. Prepare them over the weekend or whenever you have some extra time for cooking, and portion them in individual serving containers for grab-and-go breakfast or lunch.

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This article was originally published in Diabetes Forecast.
 

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The report, which the ADA commissions every five years, gives doctors, dietitians, and other members of your health care team recommendations as they provide therapy and guidance. A committee of clinicians, researchers, and ADA staffers looked at more than 600 diabetes nutrition studies published between January 2014 and February 2018. Nutrition interventions in the studies ranged from programs focused on weight loss to alcohol’s effect on blood glucose levels. Based on high-quality evidence, the committee came to an agreement on specific nutrition therapy recommendations that focus on adults living with prediabetes and type 1 and type 2 diabetes. 

1. There is no “diabetes diet”

Really. Given the wide spectrum of ages, health statuses, diabetes durations, budgets, and eating preferences within the diabetes community, it’s no surprise a buffet of nutrition approaches is needed for managing type 1 and type 2 diabetes. The report encourages providers to make a referral for diabetes-focused medical nutrition therapy, provided by a registered dietitian or registered dietitian nutritionist, at diagnosis and then as needed. Nutrition education has been shown to help people with diabetes achieve blood glucose and weight management goals, and help prevent and treat complications.

2. You have choices—lots! 

A variety of eating patterns can help you manage your diabetes—from Mediterranean-style to vegetarian or vegan. “The report highlights the relative benefits and potential pitfalls of various approaches so that providers and patients can pursue any of them with this information in hand,” says William Yancy, MD, a professor at Duke University School of Medicine, one of the report’s coauthors, and cochair of the committee. Focus on these tips, no matter what eating pattern you choose:

• Eat nonstarchy vegetables.
• Minimize added sugars and refined grains.
• Choose whole foods over highly processed foods as much as possible.

3. Macronutrients may vary

There is no perfect percentage of calories from macronutrients (carbohydrate, protein, and fat) for people with or at risk for diabetes. Instead, the macro percentages can and should be individualized. “The quality and quantity of foods consumed are key,” says coauthor and committee cochair Alison Evert, MS, RD, CDE, a dietitian and certified diabetes educator at the University of Washington Medical Center.

4. Carbs are not one-size-fits-all

“There is growing research to show that low-carbohydrate eating patterns can benefit people with diabetes  and prediabetes,”  Yancy says. There’s no one definition, however, for “low carb.” Studies  of diets in which carbs made up 26 to 45  percent of total calories showed blood glucose benefits, a reduction in diabetes medications, and improvement in heart disease risk factors. Though the brain requires glucose, the report mentions that the body meets that need via other processes: by using carbohydrate stored in the liver, making new glucose from stored fat and protein, or burning stored fat when carb intake is very low (known as ketogenesis).

5. Weight loss works

A wide range of weight-loss strategies, including dietary change, physical activity, medications, and surgery, can improve blood glucose levels and other diabetes outcomes—in type 1 as well as type 2 diabetes. “Important components of effective weight-loss programs or therapy include an individualized eating plan that results in fewer calories in combination with more physical activity,” says Evert. For type 2, the benefits of weight loss are progressive, and even a 5 percent weight loss makes a difference. Even better: 15 percent or more, as needed, if it can be safely achieved.

6. Tweaking your food choices can help reduce risk factors for complications

Food swaps can help people with diabetes reduce the risk for or slow the progression of cardiovascular disease and diabetic kidney disease. For instance, replace foods high in saturated fat (such as butter and beef) with those that are rich in unsaturated fats (such as olive oil and fatty fish). Evidence shows that this type of swap reduces total cholesterol and LDL (“bad”) cholesterol  and reduces your risk for cardiovascular disease. People with type 2 who replace high-carbohydrate foods with low-carb alternatives that are higher in healthy fats can improve blood glucose levels, triglycerides, and HDL (“good”) cholesterol; research is lacking in type 1 diabetes. 

FOOD FOR THOUGHT:

Studies on how food affects health are key, but nutrition research in general isn’t without its challenges. Take, for instance, study length. Research and clinical experience can show the powerful effect of nutritional interventions on diabetes over the short term, but there’s a lack of high-quality, longer-term studies with clear endpoints, such as disease development or death. To fill the void, researchers will sometimes look to observational studies, in which aspects about participants, such as which foods they eat, are observed and analyzed. 

The challenge: A wide variety of eating patterns exist—along with an equally wide variety of study designs and results. “It is difficult to find a large sample of people who are clearly following certain eating plans that have demonstrated benefit,” says William Yancy, MD, a professor at Duke University School of Medicine. “These issues make it difficult to support any one specific approach [over another].” 

What factors influence your food choices every day?

Choosing what to eat may seem straightforward —you do it several times a day after all—but there are hundreds of decisions that we must make every day that shape our food choices. Think about this: What are you going to eat for dinner tonight?

There are probably dozens of questions you have to ask yourself before ultimately deciding what you’ll have for dinner. The truth is, deciding what to eat is incredibly complicated and there are tons of factors that influence our food choices, like time, health, cost, personal preferences, religious or ethical restrictions, medical restrictions, convenience, cooking skills, etc, etc, etc! And everyone prioritizes those factors differently. If you’re managing a disease, health might be the most important factor to you. If you’re on a tight budget, cost might be the biggest influence. If you’re strapped for time, you might prioritize things that are convenient, quick, and easy. Some people also have limited control over their food choices, either because they are preparing foods for someone else, or because someone else is preparing food for them. You get the idea!

To get a better idea of the factors that effect people’s food choices, we asked staff at the American Diabetes Association and our constituents on social media: “What factors influence your foods choices every day?” We created a word cloud with the responses to visualize which responses were most common. The larger a word is in the cloud, the more times that word showed up in people’s responses. 

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1. Time

As you can see, “time”, along with convenience and accessibility, was a common response. While nutrition knowledge is important, no amount of education or awareness will change the fact that some people just don’t have time to prepare fresh, home-cooked meals every day. For these folks who are crunched for time or have limited access to fresh, healthy ingredients, strategies might focus more on time management or making healthy choices on the go, such as:

• Incorporating some prepared ingredients, such as a cooked rotisserie chicken from the grocery store, for “semi-homemade” cooking.
• How to meal prep and get the most out of the limited time you do have to cook at home.
• Making healthier choices at fast food restaurants or other convenience options.

2. Health

Health seems to be the next most important factor, with people looking for options that are healthy, or that will help them manage blood sugar or other health concerns. For the health-conscious folks, recommendations should be based on individualized health goals. Most likely, people may be balancing more than one health concern, making an individualized plan even more important. A general, healthy diet full of nutritious vegetables, fruits, whole grains, healthy fats, and lean protein is a great starting point.

3. Personal Preferences

Also prominent in the cloud is personal preferences, indicated by “taste,” “cravings,” “wants,” and “culture.” Eating is an integral part of living, and for many people, food is tied to family, culture, comfort, and joy. An overly restrictive diet may be a fast track to optimal health outcomes, but if it is unpleasant or too far from what a person normally enjoys, sticking to such a diet will be difficult over time. 

In Summary

As you can see, there are several factors that influence an individual’s food choices, many of which are hard to control or change. In reality, most of us are balancing several of these factors every day. Remember, eating is personal, and what works great for one person may not work for you! The real key to healthy eating is identifying what works for you and your priorities.

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This low-carb crowd-pleaser is perfect for weekends or holidays when you have a houseful. If it’s just one or two of you, make a big batch and freeze the rest. A quick warm-up in the microwave will give you a low-calorie and protein-rich breakfast all week long.

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Fluffy eggs and spicy chiles folded into a tortilla with rich melted cheese make this low-carb breakfast a pleasure! Toasted to perfection, this quesadilla redefines breakfast. You can use a variety of cheeses such as asadero, Monterey jack, and white cheddar. For a chorizo quesadilla, sub the bacon for 4 oz cooked beef or pork chorizo.

3.

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Start your morning off with this refreshing smoothie. This nutrition-packed powerhouse uses berries—which are higher in fiber and lower in carb than other fruits—to keep the carb count lower. Almond milk is also lower in carb than regular milk, and is great for people with milk or lactose intolerance.

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Lower-carb biscuits? This recipe is a great example of how to cut carbs by choosing smaller serving sizes. These gluten-free and bite-sized biscuits taste like they come from a restaurant, and, paired up with the Guilt-Free Breakfast Sausage Patties below, you’ve got everything you need for the perfect, diabetes-friendly breakfast sandwich.

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Keeping sausage patties low in carb isn’t much of a challenge, but boosting the healthy fats can be. Which is why the Mr. Food Test Kitchen traded the traditional pork for heart-friendly ground turkey. Pair with the biscuits above for a perfect start to the day.

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These low-calorie egg and ham cups are absolutely delicious and satisfying, with almost no carb. As an added bonus, you get some veggies, too!

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Frittatas sound fancy, but are incredibly easy to make. If you’re looking to save time during the week by meal prepping, they are perfect for cooking in bulk. Whip up a batch over the weekend, pack them in separate containers, and then grab and go on your way out the door each morning.

8.

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These beautiful baked eggs use a pinch of cumin to impart a smoky flavor that pairs perfectly with the natural sweetness of the tomatoes. If you can get your hands on a fresh heirloom tomato, even better. Best of all, they are super easy to prepare. They are the perfect weekend treat.

9.

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Looking to impress your friends and family? Socca, also known as farinata, is a thin chickpea flour pancake commonly found in both Italian and French cuisines. In this recipe, author Katie Cavuto tops wedges of the warm chickpea crepe with roasted tomatoes, poached eggs, and fresh basil.

For more great breakfast recipes, go here.

D-I-Why?

Not only can you build your own flavor with homemade stock, you also have control over how much salt is added. Store bought stocks are often very high in sodium. While the reduced sodium varieties are a better option if you’re watching your salt intake, even those can still have a lot of sodium. When you make your own stock, you can leave out the salt, and wait to add seasonings to the final dish. And let’s not forget about the cost savings: homemade stock costs $0.00 when you make it from scraps that are destined for the trash!
 
In my house, we eat roast chicken at least once a week, and I make stock from the bones every time. In its simplest form, all it takes is chicken bones and water. If you want more flavor, go ahead and throw in a mixture of basic vegetables like onions, carrots, and celery. Herbs? Sure! Those parsley stems are full of flavor, so why throw them away? Throw them in the pot! You can save vegetable scraps over time—instead of tossing them in the trash, keep them in an airtight container in the freezer until you are ready to make a batch of stock.

Stock vs. Broth: Generally, “stock” is made with bones and cooked for a much longer time to get collagen out of the bones, while “broth” is made with just meat and vegetables and cooked for a shorter time.

How to make your own stock

When I make chicken stock, I simmer it for 30 to 45 minutes. But if I’m making vegetable or mushroom stock, I make it on the fly, letting vegetable scraps and herbs simmer for as little as 10 minutes while I prep the rest of my recipe. No matter which stock you decide to try, you can always make a big batch and freeze it for later.

The technique is easy for all: 

1. Brown the bones (or vegetables, or mushrooms) with a little bit of oil in a large stockpot, making sure to develop crusty bits on the bottom of the pan (those bits will give your stock a major flavor boost). 
2. Add cold water (it has to be cold), enough to cover the ingredients, and stir, being sure to scrape all of the crusty bits from the bottom of the pan with your spoon. Bring to a boil, then lower the heat and simmer gently. You never want to boil a stock violently, you want to simmer it low and slow. 
3. For chicken stock, simmer for at least 30-45 minutes, and up to 2 hours, depending on the amount of bones. Mushroom or vegetable stock only needs to simmer 10-30 minutes. 
4. Let the broth cool, then strain through a fine mesh strainer. Store in airtight containers in the fridge for 3 days, or in the freezer for 3 months.

As simple as it is, there are a few important variables to pay attention to: 

• Check on the stock occasionally and skim off any foam that accumulates on top. Otherwise, your stock could taste slightly bitter. 
• Be sure to strain the liquid really well, using a very fine strainer (called chinois), or a wire mesh strainer lined with cheese cloth, as the pieces of food left in the liquid may spoil the flavor.  
• In the case of chicken stock, I am not too picky if there are little bits of meat left on the bones, but generally speaking, you want the bones to be clean of meat. The bones are the source of the precious gelatin and flavor, not the meat. 

Once you start making stock frequently, it gets easier! Try using your homemade stock in your favorite soup recipe, or try my recipe for Caldo Verde and experience the difference for yourself!

What is a Diabetes Superfood?

Our definition of a Diabetes Superfood is simple: any food that (1) is rich in nutrients that benefit diabetes management or (2) is rich in nutrients that are typically lacking in the American diet. Not surprisingly, most of these superfoods are fruits and vegetables – they are the best “bang for your buck” when it comes to nutrition. We’ve highlighted a few varieties below, but don’t let this list limit you – all fruits and vegetables truly are superfoods!

Berries 

Strawberries, blackberries, raspberries, blueberries, and cranberries…these little gems are packed with antioxidants, which are cancer-fighting molecules that can remove harmful agents from the body. Berries are also a great source of fiber and lower in carbohydrates than other fruits. We like them fresh, but they can be enjoyed frozen (great in smoothies) or in dried form as a tasty snack.

Cruciferous Vegetables

This variety of nutrient-dense veggies includes cauliflower, broccoli, Brussels sprouts, cabbage, bok choy, and more. Cruciferous veggies are rich in fiber, phytochemicals, vitamins, and minerals. What are phytochemicals, you ask? They are chemical compounds found in plants that are not vitamins and minerals but have been associated with positive effects on health, such as reduced risk for cancer and heart disease. 

Dark Leafy Greens

Spinach, collards, kale, romaine lettuce, mustard greens, watercress, and swiss chard…these nutrient powerhouses provide vitamin C, fiber, folic acid, potassium, magnesium, and iron. They are also very low in carbohydrate so the headline here is to eat more! Pair them with other superfoods to create delicious salads, sandwiches, pasta dishes, omelets, or soups.

Fish High in Omega-3 Fatty Acids

We love fish as a healthy protein option, and the American Diabetes Association recommends that most people eat fish at least two to three times per week. Some fish are packed with nutrients called omega-3 fatty acids, which play a role in heart and brain health. Fish and seafood high in omega-3 fatty acids include salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel. In addition to healthy fats, fish also provide vitamin D and calcium.

Legumes – Beans, Peas, and Lentils

These budget-friendly, plant-based proteins are a great choice at mealtime! Legumes also include bean-based foods like hummus, edamame, and soy products. For 1/2 cup of beans, keep in mind that you get about 15–20 grams of carbohydrate, but you also meet approximately 1/3 of your daily fiber needs. When you eat beans, you will also enjoy a boost of magnesium, folate, potassium, and iron. 

Now, let’s put these superfoods to work! These are some of our favorite recipes featuring superfoods from our new book, Diabetes Superfoods Cookbook and Meal Planner:

Garbanzo Bean and Arugula Salad

This salad combine dark leafy greens, beans, and tomatoes for a powerhouse superfood salad that uses only 4 ingredients and takes only minutes to prepare.

Lemon Raspberry Chia Seed Pudding

This “pudding” is a unique snack or dessert that is simple to make and beautiful to serve. Featuring 3 superfoods, chia seeds, citrus juice, and raspberries, it packs omega-3 fatty acids and fiber. 

Salmon with Mango and Tomato Salsa

For a superfoods dinner, serve up this entre that pairs omega-3 fatty acid rich salmon with a fresh fruit salsa creating a delicious blend of spicy and sweet that is perfect for a quick weeknight meal. 

Find these recipes and more, along with a 40-day meal plan in the new cookbook, Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here.