COOKING LIGHT/American Diabetes Association - Delicious Recipes for Diabetes
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Did You Know?
Peanuts are not a true nut but legumes that grow in their shells underground; their nutritional profile is similar to that of nuts that grow on trees. When choosing peanut butter, select a “natural” brand without added sugars. Skip “reduced-fat” brands, which include sugars and other additives. You’ll only save about 5 calories in a tablespoon, and you’ll take in more carbs. Peanut butter is the perfect snack for people with diabetes because it contains protein and fat, which take longer to digest and help you feel full longer.
Serving size: 1 tablespoon
Carb counting: 4 grams
Food Choice: 1 High-Fat Protein
Quinoa
Health Benefits
Quinoa is one of the few grains that contain all nine essential amino acids that are needed by the body. Compared to other grains, quinoa has a higher amount of protein, antioxidants, and vitamin E. With 2 grams of fiber in ⅓ cup of cooked quinoa, it is an excellent source of fiber. Fiber is important for people with diabetes because it may help improve blood glucose control, helps lower cholesterol, and makes you feel full.
Did You Know?
Quinoa was grown as long as 4,000 years ago in the Andes, where this drought-resistant plant still flourishes. White and red quinoa are the most common varieties, but there are more than 120 different types. Not a true “grain,” quinoa is a relative of Swiss chard and beets. Quinoa leaves, though they are not marketed in the U.S., are edible.
Serving size: ⅓ cup cooked
Carb counting: 13 grams
Food Choice: 1 Starch
Red bell peppers
Health Benefits
Low calorie and low carb, red bell peppers are an exceptional choice for people with diabetes. They are an excellent source of vitamins A and C, potassium, folate, and fiber. A medium-sized red bell pepper has double the amount of vitamin C as a medium orange, and a ½-cup serving of red bell pepper gives you almost half the vitamin A you need for the day. Bell peppers contain some of the same health-promoting sulfur-containing compounds associated with cruciferous vegetables such as broccoli and Brussels sprouts.
Did You Know?
Red peppers are nutritionally superior to green or yellow bell peppers because they are riper, so they develop more vitamins and antioxidants as they mature. This also means they are more expensive than other colors, since they stay on the plant longer to develop their bright red color.
Serving size: 1 cup raw or ½ cup cooked
Carb counting: 5 grams
Food Choice: 1 Nonstarchy Vegetable
Soy
Health Benefits
Soy foods such as tofu, edamame, and soy milk are linked with lower risks of breast and endometrial cancer and may help women under 65 with cognitive function. Studies on soy are inconclusive, but some researchers have found that soy may have cholesterol-lowering abilities and protective effects against obesity, diabetes, and bone and kidney diseases. Soy products supply a generous amount of protein for few calories and a modest amount of fat.
Did You Know?
Unsweetened soy milk has 7 grams less carbohydrate in a 1-cup serving than regular fat-free dairy milk. When choosing soy milk for a beverage or for cooking, choose an unsweetened variety with added calcium and vitamin D. Check the ingredients list on the package to find out if your favorite brand is fortified with these important nutrients.
Serving size: 1 cup regular plain soy milk
Carb counting: 8 grams
Food Choices: ½ Carbohydrate, 1 Fat
Serving size: 4 ounces tofu
Carb counting: 3 grams
Food Choice: 1 Medium-Fat Protein
Tomatoes
Health Benefits
Tomatoes are an excellent source of many antioxidants, including lycopene, which help eliminate free radicals that cause damage to DNA. Lycopene is associated with decreasing cancer risk and protecting against stroke. Tomatoes contain good amounts of vitamins A and C, potassium, and fiber. They are an excellent vegetable for people with diabetes because one cup of red tomato contains only about 32 calories and 7 carbohydrates.
Did You Know?
A study from Marseille, France, found that most of the antioxidants in tomatoes are found in their skins, so don’t bother peeling tomatoes. When they are sliced or chopped to put on a sandwich or use in a salad, the skins are barely noticeable anyway, so keep the nutrients and the skin intact.
Serving size: 1 cup raw or ½ cup cooked
Carb counting: 7 grams
Food Choice: 1 Nonstarchy Vegetable
Whole grains (barley, brown rice, bulgur, wheat)
Health Benefits
Whole grains contain the bran, germ, and endosperm—the parts of the grain that provide essential nutrients such as fiber, folate and other B vitamins, magnesium, and chromium. The fiber in whole grains is a carbohydrate, but it is not digested, so it does not raise your blood sugar. For this reason, whole grains are a superior choice over products made from processed grains, such as white flour or white rice, for people with diabetes. The extra fiber also helps you feel full longer after you eat, aids in digestion, and helps keep blood cholesterol in check.
Did You Know?
Breads, cereals, and crackers made with processed grains lose most of their nutrients in manufacturing. Food companies add back or “fortify” processed grains with vitamins including iron, folate, and other B vitamins to replace what was lost in processing.
Serving size: ½ cup cooked bulgur, ⅓ cup cooked barley, brown rice, or whole-wheat pasta; 1 slice whole-wheat bread
Carb counting: 15 grams
Food Choice: 1 Starch
Yogurt, fat-free
Health Benefits
Yogurt is a top source of protein, calcium, potassium, and vitamin D. It is also a great source of probiotics, the “good” bacteria that may have health benefits ranging from boosting the immune system to helping with irritable bowel syndrome. Studies have found a link between eating yogurt and reduced risk of type 2 diabetes and high blood pressure.
Did You Know?
Greek yogurt is regular yogurt with some of the liquid whey or protein strained off. Because it is more concentrated, it has twice the protein of regular yogurt and makes a healthy snack or a rich-tasting sour cream substitute. Just be sure to read the label carefully and choose a plain yogurt with no added sugars and fortified with vitamin D.
Serving size: 1 cup plain yogurt
Carb counting: 18 grams
Food Choice: 1 Fat-Free Milk
Great Beginnings
Prevent blood sugar spikes and boost energy with these hearty dishes. Enjoy mouthwatering morning meals for any occasion, from quick breakfasts to leisurely brunches.
Bacon and Cheddar Oatmeal
Hands-on Time: 2 minutes
Total Time: 7 minutes
Serves: 1
Satisfying oatmeal takes on a savory twist with the irresistible combination of bacon and cheddar cheese.
½ cup old-fashioned rolled oats
½ cup water
½ cup fat-free milk
1 center-cut bacon slice, cooked and crumbled
1 tablespoon reduced-fat shredded sharp cheddar cheese
1 tablespoon chopped green onions (optional)
Freshly ground black pepper
1 Combine first 4 ingredients in a medium microwave-safe bowl. Microwave, uncovered, at MEDIUM 5 to 6 minutes or until liquid is absorbed.
2 Add cheese, stirring until cheese melts. Sprinkle with green onions, if desired, and black pepper.
PER SERVING (serving size: about 1 cup):
Food Choices: 2 Starches, ½ Fat-Free Milk, 1 Medium-Fat Protein
Calories 239; Fat 6.6g (sat 2.6g, mono 2.4g, poly 1.5g, trans 0g); Protein 13g; Carbohydrate 33g; Fiber 4g; Sugars 7g; Cholesterol 15mg; Iron 2mg; Sodium 246mg; Potassium 393mg; Phosphorus 336mg; Calcium 199mg
Peanut and Banana Oatmeal
Hands-on Time: 1 minute
Total Time: 6 minutes<
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Serves: 1
If you like softer oats, cook them up to 1 minute longer before adding the peanut butter.
½ cup old-fashioned rolled oats
½ cup water
½ cup fat-free milk
⅛ teaspoon salt
2 teaspoons natural-style peanut butter
¼ cup sliced banana
2 teaspoons chopped dry-roasted peanuts
1 Combine first 4 ingredients in a medium microwave-safe bowl. Microwave, uncovered, at MEDIUM 5 to 6 minutes or until liquid is absorbed. Stir in peanut butter. Top with banana, and sprinkle with peanuts.
PER SERVING (serving size: about 1 cup):
Food Choices: 2½ Starches, ½ Fruit, 1 High-Fat Protein
Calories 327; Fat 11.6g (sat 1.7g, mono 5.4g, poly 3.4g, trans 0g); Protein 13g; Carbohydrate 45g; Fiber 6g; Sugars 13g; Cholesterol 2mg; Iron 2mg; Sodium 387mg; Potassium 473mg; Phosphorus 357mg; Calcium 155mg
Breakfast Quinoa
Hands-on Time: 10 minutes
Total Time: 25 minutes
Serves: 4
Like most whole grains, quinoa is surprisingly filling, but if you need more for breakfast, serve with an egg on the side.
½ cup uncooked quinoa
¾ cup light coconut milk
2 tablespoons water
1½ teaspoons granulated brown sugar blend (such as Splenda)
⅛ teaspoon salt
1 cup sliced strawberries
1 cup sliced banana
¼ cup flaked unsweetened coconut, toasted (optional)
1 Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain quinoa. Repeat procedure twice. Drain well. Combine quinoa, coconut milk, 2 tablespoons water, brown sugar blend, and salt in a medium saucepan, and bring to a boil. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during the last 2 minutes of cooking.
2 Divide quinoa mixture among 4 bowls. Top each serving with strawberry slices, banana slices, and toasted coconut, if desired. Serve warm.
PER SERVING (serving size: ½ cup quinoa mixture, ¼ cup strawberry slices, and ¼ cup banana slices):
Food Choices: 1 Starch, 1 Fruit, ½ Fat
Calories 165; Fat 3.8g (sat 1.9g, mono 0.4g, poly 0.8g, trans 0g); Protein 4g; Carbohydrate 30g; Fiber 4g; Sugars 11g; Cholesterol 0mg; Iron 1mg; Sodium 89mg; Potassium 418mg; Phosphorus 162mg; Calcium 19mg
Ingredient Pointer
Don’t skip the rinse! When time is short, you may be tempted to omit this step—but it’s critical for the best flavor. Quinoa has a bitter coating that is easily removed when rinsed.
Blueberry Waffles
Hands-on Time: 5 minutes
Total Time: 17 minutes
Serves: 8
You can use either frozen or fresh blueberries for these waffles. If you are using frozen blueberries, do not thaw them before adding to the batter.
7.9 ounces all-purpose flour (about 1¾ cups)
1 tablespoon baking powder
Dash of salt
1¾ cups fat-free milk
3 tablespoons canola oil
2 large egg whites, lightly beaten
1 large egg, lightly beaten
Cooking spray
1 cup fresh or frozen blueberries
Additional blueberries (optional)
Sugar-free syrup (optional)
1 Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a medium bowl; stir well. Combine milk, oil, egg whites, and egg in a small bowl; stir well. Add to flour mixture, stirring until well blended.
2 Coat a waffle iron with cooking spray, and preheat. Spoon about ⅓ cup of batter per waffle onto hot waffle iron, spreading batter to edges. Spoon 2 tablespoons blueberries per waffle over batter. Cook 6 to 7 minutes or until steaming stops; repeat procedure with remaining batter and blueberries. Garnish with additional blueberries and syrup, if desired.
PER SERVING (serving size: 1 [4-inch] waffle):
Food Choices: 2 Starches, 1 Fat
Calories 189; Fat 6.3g (sat 1.2g, mono 1.8g, poly 2.7g, trans 0g); Protein 6g; Carbohydrate 27g; Fiber 2g; Sugars 5g; Cholesterol 29mg; Iron 2mg; Sodium 86mg; Potassium 150mg; Phosphorus 144mg; Calcium 176mg
Flaxseed-Buttermilk Pancakes
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 9
These gluten-free pancakes get their nutty flavor and nutritional heft from the flaxseed meal. Tapioca flour and potato starch keep the texture light while brown rice flour adds whole grains and fiber.
3.1 ounces brown rice flour (about !⅔ cup)
1.1 ounces tapioca flour (about ¼ cup)
1.3 ounces potato starch (about ¼ cup)
0.9 ounce flaxseed meal (about ¼ cup)
2 teaspoons measures-like-sugar calorie-free sweetener
2 teaspoons baking powder
1 teaspoon baking soda
⅛ teaspoon salt
1 cup nonfat buttermilk
1 teaspoon vanilla extract
2 large eggs
2¼ cups fresh blueberries
1 Weigh or lightly spoon flours, potato starch, and flaxseed meal into dry measuring cups; level with a knife. Combine flours, potato starch, flaxseed meal, measures-like-sugar sweetener, baking powder, baking soda, and salt in a large bowl, stirring with a whisk. Combine buttermilk, vanilla, and eggs; stir with a whisk. Add to flour mixture, stirring until smooth.
2 Heat a nonstick griddle or large nonstick skillet over medium heat. Pour 2 tablespoons batter per pancake onto pan; cook 1 minute or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 minute or until bottoms are lightly browned. Serve with blueberries.
PER SERVING (serving size: 2 pancakes and ¼ cup blueberries):
Food Choices: 1 Starch, ½ Fruit
Calories 120; Fat 2.4g (sat 0.5g, mono 1.3g, poly 0.6g, trans 0g); Protein 4g; Carbohydrate 22g; Fiber 2g; Sugars 6g; Cholesterol 41mg; Iron 1mg; Sodium 305mg; Potassium 143mg; Phosphorus 106mg; Calcium 96mg
Ingredient Pointer
For the best flavor and nutrient retention, purchase flaxseeds whole and only grind what you need right before using. Place the desired amount in a coffee grinder and pulse 10 to 15 seconds or until an evenly ground meal is formed.
Cast-Iron Breakfast Pizza
Hands-on Time: 13 minutes
Total Time: 31 minutes
Serves: 8
Crushed red pepper gives this family-favorite recipe a kick while the spinach provides color. For a crisp pizza crust, heat the skillet on the stovetop before transferring it to the oven.
1 (16-ounce) package commercial pizza dough
¾ cup part-skim ricotta cheese
4 center-cut bacon slices, cooked and crumbled
3 ounces shredded part-skim mozzarella cheese (about ¾ cup)
¼ teaspoon freshly ground black pepper
Cooking spray
1 (6-ounce) package fresh baby spinach
⅛ teaspoon crushed red pepper
1 Preheat oven to 450°.
2 Roll out dough to a 12-inch circle. Press dough into bottom and 1 inch up sides of a well-seasoned 10-inch cast-iron skillet. Fold edges under, and crimp.
3 Spread ricotta cheese in bottom of crust; top with bacon, mozzarella cheese, and pepper. Place pan over high heat; cook 3 minutes. Transfer pan to oven.
4 Bake at 450° for 18 minutes or until crust is lightly browned and cheese melts.
5 While pizza cooks, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add spinach. Cook 1 minute or until spinach wilts, turning often with tongs. Remove spinach from pan; drain and squeeze out excess liquid. Top pizza with wilted spinach and sprinkle with crushed red pepper. Cut pizza into 8 wedges.
PER SERVING (serving size: 1 wedge):
Food Choices: 1½
Starches, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein
Calories 233; Fat 5.7g (sat 2.7g, mono 2.4g, poly 0.6g, trans 0g); Protein 12g; Carbohydrate 30g; Fiber 5g; Sugars 1g; Cholesterol 18mg; Iron 2mg; Sodium 439mg; Potassium 219mg; Phosphorus 165mg; Calcium 162mg
Small Change, Big Result
Use a well-seasoned cast-iron skillet—it eliminates the need for extra oil to grease the pan.
Huevos Rancheros Soft Tacos
Hands-on Time: 10 minutes
Total Time: 10 minutes
Serves: 2
Fresh salsa tastes more vibrant than bottled and has less sodium. Corn tortillas make a healthier substitute for the flour variety.
2 large eggs
2 large egg whites
⅛ teaspoon freshly ground black pepper
Cooking spray
½ cup low-sodium refried black beans, warmed
2 (6-inch) flour tortillas, warmed
2 tablespoons shredded Oaxaca cheese
¼ cup Fresh Salsa
¼ cup diced peeled avocado
1 Combine first 3 ingredients in a small bowl, stirring with a whisk. Heat a medium skillet over medium heat. Coat pan with cooking spray. Add egg mixture; cook 1 minute or until soft-scrambled, stirring often.
2 Spread ¼ cup beans over each tortilla; top with scrambled egg mixture, and sprinkle with cheese. Spoon salsa and avocado over eggs. Fold tortillas over filling.
PER SERVING (serving size: 1 taco):
Food Choices: 2 Starches, 2 Lean Proteins, 1 Fat
Calories 292; Fat 11.6g (sat 3.3g, mono 4.7g, poly 1.7g, trans 0g); Protein 18g; Carbohydrate 29g; Fiber 5g; Sugars 3g; Cholesterol 190mg; Iron 3mg; Sodium 429mg; Potassium 459mg; Phosphorus 261mg; Calcium 151mg
Ingredient Pointer
To soften or ripen an unripened avocado, place it in a brown paper bag with an apple or banana. These fruits produce ethylene, a gas that promotes ripening, and when stored in a concentrated area, the fruits cause ethylene levels to rise and ripening to accelerate.
Caprese Eggs Benedict
Hands-on Time: 11 minutes
Total Time: 11 minutes
Serves: 4
Pesto Hollandaise replaces the basil that’s in a traditional Caprese dish.
Cooking spray