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Tag: veggie rich

  • 5 Sneaky Ways to Eat More Veggies

    5 Sneaky Ways to Eat More Veggies

    Part of a healthy eating plan for anyone means adding lots of fruits and veggies to your meals—but this is especially important for people with diabetes. There are a lot of vitamins, minerals, antioxidants, and fiber packed into these foods.

    Non-starchy vegetables are an especially large part of an eating plan for people with diabetes because they won’t impact your blood glucose (blood sugar) levels as much as starchy vegetables and fruits. But, what should you do if you are just not a fruit or veggie person?

    The answer: Get sneaky! 

    Instead of going off the rails and returning to old habits, you can find easy ways to enjoy healthy food by sneaking it into the dishes you make. And, if you have kids, it’s a great way to introduce them into healthy eating—even if it’s a little stealthy.

    Here are five suggestions for sneaky healthy eating: 

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    1. Make veggies as savory pancakes/latkes. This is a great way to use veggies like zucchini, carrots, beets, or cauliflower. To make these savory pancakes, grate the veggies and mix them into a batter made of grated onion, beaten eggs, baking powder, minced garlic, herbs and spices you like, and several tablespoons of whole grains (like whole wheat flour).

    Aim for a moist, but not runny, batter. Heat a pan with a small drizzle of oil and when hot, drop batter into the pan and flatten into pancakes. Cook each side until golden brown and crispy. You can also bake them in the oven—spray a sheet pan with some olive oil, form pancakes, and spritz the top with the oil. Bake until brown and crispy.

    Try these Broccoli Onion Latkes. These are a fun way and savory way to do breakfast for dinner!

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    2. Add greens, like spinach or kale, to your fruit smoothies. And the fruit can be frozen, meaning you can enjoy your favorite strawberries or blueberry flavors even in January. You can also try half an avocado for extra creaminess, but be mindful of the calories and fat. Make this Superfood Smoothie to try it out.

    3. Add more veggies to your marinara and other tomato-based sauces. Add grated carrots, roasted eggplant and red peppers, diced squash, or chopped greens as you cook your sauce. Leave as-is, or try blending the sauce with the added veggies for an even texture that will disguise the veggies even more.

    4. Sneak veggies into your meat-based meals. Make a veggie-filled meatloaf with ground turkey or chicken and add diced mushrooms, grated carrots, and/or summer squash. Not only will you get more nutrients, but the meatloaf will also be moister. This trick also works great with burgers and meatballs. Similarly, add finely diced red bell peppers, summer squash, fennel, or broccoli to your salmon or fish cakes.

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    5. Try roasting vegetables you don’t normally like. A spritz of olive oil and a hot oven will caramelize the produce and transform their flavors into something new that you may love. Plus, you can add roasted produce to sauces or pasta or a whole grain bowl like this Mediterranean Grain Bowl.

    Want more ways to get fruits and veggies into your diet? Sign up for the Diabetes Food Hub e-newsletter for recipes delivered straight to your inbox every month!

    Veggie Rich
    Kid Friendly
    Breakfast and Brunch
    Dinner
    Lunch
    Vegan
    Vegetarian

  • 7 Easy Swaps to Add More Plants to Your Plate

    7 Easy Swaps to Add More Plants to Your Plate

    Plant-based eating is popular, and for good reason. Plant foods can add color, texture, taste, volume, and overall appeal to meals. But more importantly, eating more plant-based meals can provide significant health benefits, especially for people with diabetes. Two of the most well-known plant-based eating patterns include the vegetarian and vegan eating patterns.

    With a vegetarian eating plan, meat is avoided entirely. Plant-based foods like fruits, vegetables, grains, legumes, seeds, and some animal foods like eggs and dairy are consumed. If you follow a vegan eating pattern, you don’t eat anything that comes from animals—even non-meat foods like honey and dairy—only plant-based foods. Both eating patterns emphasize eating more plants like minimally processed whole grains, fruits, and vegetables.

    The Benefits of Eating More Plant-Based Foods

    A vegan diet is linked to lower prevalence of type 2 diabetes and reduction of high blood glucose (blood sugar) levels in people with type 2 diabetes. But you don’t need to “go vegan” to enjoy the benefits of plant-based eating. It’s as simple as just eating more plants, period.

    Research suggests that eating fewer animal products and more plant-based foods is associated with beneficial impacts on insulin resistance, body weight, body fat, and cholesterol as well as a lower risk of prediabetes and type 2 diabetes.

    How to Start Eating More Plant-Based Foods

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    There are various strategies for giving your eating plan a plant-based boost. Fill half your plate with non-starchy veggies to naturally make your meals more plant filled. (This also follows the guidelines of the Diabetes Plate Method.)

    Change the ratio of plant-to-animal foods in your dishes—such as enjoying a veggie stir-fry with some chicken instead of a chicken stir-fry with some veggies. Add more plant-based proteins like beans, lentils, peas, and nuts to dishes or use them to swap out meats to ensure you are eating enough protein at meals.

    You can also try swapping out animal-based protein for pre-made plant-based alternatives, such as packaged plant-based “meatballs” instead of beef or pork meatballs. Or, more creatively, try some recipes that create meat alternatives from veggies like making roasted cabbage steaks or making “chicken” wings with cauliflower florets.

    7 Simple Ways to Swap in Plant-Based Foods

    Instead of: Scrambled eggs
    Plant-based swap: Scrambled chickpeas
    In olive oil over medium-high heat, sauté a mixture of slightly smashed canned, drained chickpeas (with some canned chickpea liquid) and seasonings to taste, such as nutritional yeast, turmeric, and smoked paprika.

    Instead of: Eggs for use in baking
    Plant-based swap: Chia gel
    For the equivalent of one large egg, stir one tablespoon chia seeds with three tablespoons water or other liquid, like plant-based milk, and let stand until a gel-like consistency forms, about 10 minutes.

    Instead of: Bacon
    Plant-based swap: Portabella “bacon”
    Brush thinly sliced portabella mushrooms with olive oil and sprinkle with seasonings to taste, such as smoked paprika, chili powder, salt, pepper. Bake at 275 degrees F for 1½ hours and let crisp in “off” (warm) oven, about 45 minutes.

    Instead of: Ground taco meat
    Plant-based swap: Nut taco “meat”
    In olive oil over medium heat, cook while stirring finely chopped walnuts with some diced onions until onions are softened. Add seasonings to taste, such as chili powder, cumin, and oregano, and a splash of low-sodium soy sauce. Cook 1½ to 2 minutes more.

    Instead of: BBQ/pulled pork or chicken
    Plant-based swap: BBQ/pulled eggplant
    Over medium heat in sunflower oil, cook while stirring thin strips of eggplant. Add sugar-free or no-added-sugar barbecue sauce and cook until steamy, then serve in a whole grain bun paired with coleslaw or avocado. Tip: You can try chopped jackfruit in lieu of eggplant, too.

    Instead of: Parmesan cheese
    Plant-based swap: Nutritional Yeast
    For a savory, “cheesy” taste, simply sprinkle nutritional yeast onto any dish you wish, like pasta, popcorn, or prepared vegetables. Tip: Mix it with some grated lemon zest for fresh zing.

    Instead of: Heavy cream
    Plant-based swap: Cashew cream
    Mix boiling water with 1 cup unroasted, unsalted cashews and let stand for 30 minutes. Drain and blend at high speed with 1 cup of cold water and pinch of salt until velvety smooth. Serve instead of heavy cream in savory dishes, like soup or pasta sauce.

    Did you know? Diabetes Food Hub has tons of plant-based recipes! Use the Browse Recipes buttons and select “Vegetarian” from the filter. Be sure to create an account so you can save all the recipes you want to try. 

    Fiber Focused
    Veggie Rich
    Breakfast and Brunch
    Dinner
    Lunch
    Snacks
    Vegan
    Vegetarian

  • Top 7 Veggies You Should Be Eating and Why

    Top 7 Veggies You Should Be Eating and Why

    We’ve all been told to eat our veggies from a young age. That’s because vegetables are nutrient dense and can help protect your health and reduce your risk of developing chronic health conditions. As a person living with diabetes, there are seven stellar picks that offer bonus benefits. Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.

    Spinach

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    Leafy greens, including spinach, kale, and collard greens, are low in carbs and calories but high in nutrition. They’re packed with vitamins A, C, and K, folic acid, calcium, iron, and powerful antioxidants which fight oxidative stress, help reduce damage to cells, and may help reduce the risk of developing heart disease. Research suggests leafy greens could reduce risk of developing chronic conditions like diabetes. Plus, they provide lutein and zeaxanthin, plant compounds that are beneficial for maintaining eye health. Spinach is the most widely available and enjoyed of all the leafy bunches.

    Cooking tip: In recipes, add a squirt of lemon juice to spinach for taste balance. By combining the vitamin C from citrus fruits like lemons or oranges with dark leafy greens, the iron in the spinach is better absorbed.
    Try this recipe: Garlic Sauteed Spinach and Kale

    Broccoli

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    Broccoli contains soluble fiber, which can help maintain good gut health and manage blood glucose (blood sugar) levels. When not overcooked, broccoli is an excellent source of vitamin C and K. Cruciferous vegetables (veggies in the cabbage family like broccoli, kale, and brussels sprouts) contain sulforaphane, a bioactive compound which may help with blood glucose management.

    Cooking tip: Don’t forget the stems! Try thinly slicing into coins and stir-frying them.
    Try this recipe: Crispy Baked Broccoli

    Bell Peppers

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    With their vivid colors, bell peppers offer a significant amount of vitamin C and beta-carotene, offering antioxidant benefits. Red bell peppers are slightly sweeter and richer in these health-protective nutrients than green peppers (their less ripe counterparts). All bell peppers are considered non-starchy vegetables, making them diabetes-friendly foods.

    Cooking tip: Blend roasted peppers with hummus to create colorful dips. 
    Try this recipe: Simple Roasted Peppers

    Tomatoes

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    Botanically, tomatoes are fruits. But since they’re nutritionally more similar to vegetables and typically used in savory dishes, consider tomatoes as veggies. Along with plenty of vitamin C, they’re rich in lycopene, a carotenoid pigment that may play a role in reducing the risk of developing diabetes, obesity, and heart disease. Enjoy all forms of tomatoes cooked or canned with low sodium or no added salt. For best taste and texture, don’t refrigerate whole raw tomatoes.

    Cooking tip: Sauté (or “blister”) grape tomatoes in olive oil for a quick breakfast side. 
    Try this recipe: Italian-Style Blistered Tomatoes

    Cauliflower

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    Nutritionally, cauliflower provides nutrients like folate and vitamins C and K.  Like broccoli, it contains sulforaphane, but it stands out on the diabetes plate thanks to its versatility. Enjoy as a carb-friendly swap in place of rice, serve roasted thick slabs as “steak,” or slow-cook the head of cauliflower as a wow-worthy “roast.” Add color to your plate by using purple or orange cauliflower. Their colorful pigments indicate the presence of antioxidants like beta carotene and anthocyanins and offer extra health-protective benefits.

    Cooking tip: Make mashed potatoes with a 50/50 mixture of potatoes and cauliflower. 
    Try this recipe: Whole Roasted Cauliflower with Lemon Vinaigrette

    Mushrooms

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    Mushrooms are types of fungi, but count them as vegetables in your meal plan—and this list. The array of unique mushroom types offers several minerals as well as bioactive compounds which may play a role in diabetes prevention and treatment. Maitake mushrooms and ultraviolet-light exposed mushrooms, like white button, crimini, and portabella, are rich in vitamin D, which can help support your immune system and is critical for bone building.

    Cooking tip: With their “meaty” taste (thanks to umami) and texture, mushrooms can be an ideal plant-based stand-in for meat. 
    Try this recipe: Smoky Mushrooms

    Asparagus

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    This nutrient-dense veggie is low in carbs and overall calories and high in folate. It offers anti-inflammatory properties that can be beneficial for people with diabetes. Plant compounds found in asparagus may play a role in blood glucose and blood pressure management and in maintaining a favorable lipid profile. Try all asparagus varieties for plate and palate appeal—green, white, and purple.

    Cooking tip: Using a vegetable peeler, shave thick asparagus spears into ribbons and enjoy raw as the star of a salad. 
    Try this recipe: Grilled Sesame Asparagus

     

    Veggie Rich
    Breakfast and Brunch
    Dinner
    Lunch
    Salads
    Sides
    Snacks
    Soup
    Vegan
    Vegetarian

  • Benefits of Frozen Fruits and Vegetables

    Benefits of Frozen Fruits and Vegetables

    Depending on where you live, you may not always have access to fresh produce. Even if your favorite fresh fruits and veggies are at the store, they may be more expensive during their off-season. For this and many more reasons, you should take advantage of frozen produce.

    Benefits of Eating Fruits and Veggies—Fresh and Frozen

    There are many good reasons to eat fruits and non-starchy vegetables, especially as a person with diabetes. They provide nutrients, improve blood glucose (blood sugar) levels, lower blood pressure, and assist in managing weight. You should strive to eat as much produce year-round as you can.

    Why You Should Eat Frozen Produce

    Wider variety

    When you take advantage of frozen produce, you’ll have a wider variety of choices than in the fresh produce section. It opens the door to endless healthy and delicious meals you can prepare.

    Peak ripeness

    Frozen produce is picked at peak ripeness—and its nutritional value remains intact when frozen. That means you get the same nutritional benefits of vitamins and minerals in your food as you would eating fresh fruits and vegetables.

    Less food waste

    Frozen produce creates less waste. If you’re craving a summer fruit smoothie, you can pull out the amount of fruit you need from your freezer and put the leftovers back without worrying about them going bad.

    You can do the same whether you’re adding spinach to a baked chicken dish, making , or baking . If you’re someone who tends to let fresh produce go uneaten until it goes bad, frozen fruits and vegetables may be the better choice for you.

    When Fresh Produce is the Better Option

    While frozen produce is an excellent option due to the wider variety, ripeness level, and food waste reduction—there are few situations in which fresh produce is the better option.

    For example, choose fresh when you’re eating raw produce on its own (like a bowl of strawberries) or as part of a larger dish (like spinach on a sandwich). When you thaw frozen produce, the texture and moisture level changes and it can become unpleasant to eat.

    However, the texture change doesn’t affect how the dish tastes when the produce is cooked or blended. In those situations, frozen is just as good as fresh.

    Making Your Own Frozen Fruits and Veggies

    If you recently bought a lot of fresh fruits or veggies you love from the grocery store or have grown some in your garden—like berries, pineapples, or squash—and you don’t want them to go bad, you can freeze them yourself! Simply slice or cube the produce (other than the berries), lay them flat on a sheet pan, and freeze.

    Gather them into a freezer bag and mark the bag with the ingredient name and date (most frozen produce will last eight months to one year in your freezer). Now you have your own frozen produce to enjoy at your leisure!

    No matter what fruits and vegetables you decide to stock your freezer with, be sure to sign up for the Diabetes Food Hub e-newsletter for ideas and inspiration on how to use them in new recipes.

    Veggie Rich
    Sides
    Vegan
    Vegetarian

  • All About Leafy Greens

    All About Leafy Greens

    Leafy greens are nutritional powerhouses. They are tremendous sources of vitamins A, C, K, and several B vitamins, full of phytonutrients, have lots of fiber, and low in calories. Leafy greens are superfoods.

    What are Leafy Greens?

    Keep in mind, all lettuces are leafy greens, but not all leafy greens are lettuces. There is a whole world of leafy greens beyond lettuce! Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula.

    Leafy greens also include cruciferous vegetables, like collard greens, bok choy, cabbage, watercress, and broccolini. There are hardy leafy greens like kale and cabbage, and more delicate greens like spinach and chard. And let’s not forget all the delicious greens attached to vegetables like beets, radishes, and carrots.

    So, there’s no getting bored with leafy greens—it’s really just a question of what to do with them. You can feature the greens as the star, a snack, a side dish, or another ingredient in a larger dish.

    Ideas for Eating More Leafy Greens

    Here are some ways to increase your leafy green intake:

    • Green salads
    • Grain bowls and lentil or bean salads
    • Kale chips
    • Raw wraps
    • Soups and stews
    • Smoothies
    • Sauces, pesto, and hummus
    • Sautés and stir fries
    • Braising
    • Add raw greens to a sandwich or taco
    • Sauté and add to pasta, an omelet, or lasagna

    Need more inspiration? In warm months, try our Mighty Greens Gazpacho as a relief from the heat. Or try adding baby spinach to a berry popsicle. A handful of spinach will be barely noticeable among all the fruit in your blender, and you’ll get even more nutrients. The same rule applies to smoothies.

    Love lettuce wraps? Make them yourself, like a Chicken Lettuce Wrap. Add your favorite greens to our Tex-Mex Shrimp Tacos. Want to try a leafy green as a meat alternative? Try our Roasted Cabbage Steaks—or even toss them on the grill.

    With some greens, different varieties will have distinctive textures and flavors, so experiment to identify what you enjoy. For example, curly kale can take the heat, so it’s great for stew. But when kale is the star of a dish, think about trying a different variety, like Tuscan, also known as Lacinato or Dinosaur Kale. It’s a little thinner, with a mild, nutty flavor. The right variety makes all the difference.

    Getting more leafy greens into your meals has numerous benefits. Be sure to sign up for the Diabetes Food Hub e-newsletter for healthy recipes delivered to your inbox every month.

    Veggie Rich
    Beverages
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sandwiches
    Soup
    Vegan
    Vegetarian