Prep Time: 5 Min
Cook time: 15 Min
Servings: 6

Ingredients

This dish can be served hot or cold – after baking, just refrigerate until cool.

Prep Time: 30 mins
Cook Time: 20 mins
Total Time: 50 mins
Servings: 4

Ingredients

• 4 (4 ounce) fillets salmon, skin removed
• 1 cup chopped fresh tomato
• 1/2 avocado, chopped
• 1 garlic clove, crushed
• 1 Tbsp balsamic vinegar
• 1 tsp olive oil
• 1/2 cup cooked corn kernels
• 1/4 cup minced red onion
• 1/4 cup chopped fresh cilantro
• Salt and pepper, to taste
• 1 lime, cut in wedges

Prep time: 10 minutes
Cook time: 18 minutes
Servings: 6

Ingredients

Dressing:

1 tablespoon cider vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil

Salad:

1 package (8.5 ounces) corn-muffin mix, prepared according to package directions
2 ears corn, shucked
4 ounces each fresh green beans and yellow wax beans, trimmed and cut into 1-inch pieces
1 1/2 cups shredded reduced-fat cheddar cheese
1 large tomato, chopped
1 small red bell pepper, cut into 1-inch strips
3 scallions, including green tops, thinly sliced
1/2 cup chopped fresh basil
Salt to taste

Directions

1. Preheat oven to 400 degrees.

2. Whisk vinegar, mustard, salt, and pepper in a large bowl. Slowly whisk in oil; let stand.

3. Cut corn bread into 1-inch cubes. Place cubes in a single layer on a baking sheet and bake, stirring once, 8 to 10 minutes, or until lightly toasted. Let cool.

4. Bring a large pot of salted water to a boil. Add corn and cook 5 minutes. Add beans and cook 3 minutes longer, or until beans are crisp-tender.

5. Remove corn and beans; rinse under cold running water. Cut corn off cobs.

6. Combine corn, beans, cheese, tomato, red pepper, scallions, basil, and dressing; toss to combine. Add corn bread and toss gently. Serve immediately.

Nutrition

Per serving: 311 calories, 16g protein, 34g carbohydrate, 15g fat (6g saturated), 5g fiber

Try this recipe: Black Forest Trifle

Cookies ‘n’ Cream Crunch

Don’t be fooled by this dessert’s sinful appearance. Made with sugar-free cookies and no-sugar-added ice cream, this dish can be made the night before a party and stored in the freezer. Sprinkling chopped pecans will add a nutty flavor and healthy monounsaturated fat.

Try this recipe: Cookies ‘n’ Cream Crunch

Fudgy Cream-Cheese Brownies

Using less than half the sugar of traditional brownie recipes, these tasty treats sneak in 1/4 cup of calorie-free sweetener. Reduced-calorie margarine and low-fat dairy products knock off an additional 15 grams of fat. If you’re serving these at a festive occasion, add a few drops of red food coloring to the cream-cheese mixture!

Prep Time: 20 Min

Servings per: 4

Ingredients

• 2 tbsp olive oil

• 1 medium onions, chopped

• 1 medium green bell peppers, chopped

• 1 Celery, stalk, fresh, medium, chopped, with leaves

• 2 medium garlic cloves, minced

• 1/2 cup water

• ½ tsp white all purpose flour

• 14 1/2oz canned unsalted diced tomatoes

• 1 tbsp chopped parsley

• ½ tsp salt

• ¼ tsp black pepper, coarsley ground

• 12oz fresh okra

Directions

1. Heat oil in a large pan over medium heat. Add in the onions, green peppers, celery, and garlic. Saute until vegetables are tender, about 15 minutes, stir often.

2. In a small bowl, whisk together the flour and water until smooth, set aside.

Prep Time: 5 Min

Cook Time: 15 Min

Servings per: 4

Ingredients

• 1 tsp vegetable oil

• 1 tbsp fresh ginger root , grated

• 2 medium garlic cloves , minced

• 5 cup fat free unsalted beef broth (or vegetable)

• 1 1/2 cup fresh mushroom slices (shiitake or portabello)

• 1 1/2 tbsp rice vinegar

• 2 tsp sesame oil

• 1 pinch salt (to taste)

• 2 tbsp fresh chopped green onion

Directions

1. Heat vegetable oil in a saucepan over medium-high heat. Add ginger and garlic; stir-frying for around 30 seconds.

2. Lower heat to medium and add mushrooms; stir-fry for 2 min.

Featured below are one whole day’s worth of great diabetes-friendly recipes that blend healthy with delectible! Just add some sensible snacks (and maybe even some fruit salad for dessert), and you’re set!

Breakfast

Breakfast Burrito

Use extra sharp cheddar cheese for a more intense cheese flavor. In general, this is a great way to stretch the cheese flavor in recipes without adding fat or calories.

Serves 4

Serving size: 1 burritos

Ingredients

1 1/2 cups egg substitute

4 6-in corn tortillas

1/4 cup picante sauce

4 turkey sausage links

1/2 cup shredded, reduced-fat, sharp cheddar cheese

Preparation

1. Place a small nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray; add egg substitute, and cook, without stirring, until egg mixture begins to set on bottom, about 1 minute.

2. Draw a spatula across bottom of pan to form large curds. Continue cooking until egg mixture is thick but still moist; do not stir constantly.

3. In separate nonstick skillet, cook turkey links until done.  Dice links lengthwise.

4. Place the tortillas on a microwave-safe plate and microwave on high 15 seconds or until heated. Top each with equal amounts of the egg mixture and diced turkey links.

5. Spoon 1 Tbsp salsa evenly over the egg and sausage on each tortilla, sprinkle with 2 Tbsp of cheese, and roll up.

Nutritional Information

Calories: 203 

Calories from Fat: 53 

Total Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 10 mg

Sodium: 643 mg

Total Carbohydrate: 21 g

Dietary Fiber: 1 g

Sugars: 2 g

Protein: 16 g

Lunch

Fish Tacos with Avocado Salsa

Since experts recommend eating seafood at least twice a week, take a break from the standby beef taco and go fish.

But, by stripping the bird of its skin, baking instead of frying, and ditching the batter for panko crumbs, our crispy cheat carves off 240 calories and 22 grams of fat per serving.

Prep Time: 10 min

Cook Time: 35 min
Servings: 4

Prep Time: 16 mins
Cook Time: 14 mins
Total Time: 30 mins
Servings: 4

Ingredients

• 6 cups torn romaine lettuce
• 2 cups fresh blueberries
• 1 mango, pitted, peeled, and cut up
• 12 to 16 oz. chicken breast tenderloins
• Salt and ground black pepper
• 2 Tbsp. purchased garlic butter
• 2 cups broccoli florets
• 1/2 cup bottled blue cheese Italian vinaigrette salad dressing
• Crumbled blue cheese (optional)

Directions

On a serving platter place romaine lettuce. Top with blueberries and mango; set aside.

What You Need To Know:

• Go for the chromium
  Under the supervision of a doctor,
  take 200 mcg a day of this essential trace mineral to improve glucose tolerance
• Fight back with fiber
  Under a doctor’s supervision,
  stabilize your blood sugar by eating fiber from whole grains, beans (legumes),
  vegetables, and fruit, and consider using a fiber supplement such as psyllium or
  guar gum
• Protect with alpha lipoic acid
  Protect against diabetic
  complications, such as nerve and kidney damage, by taking 600 to 1,200 mg of
  this supplement per day
•  Discover EPO
  Help relieve pain from diabetic
  neuropathy by taking 4 grams of evening primrose oil supplements per day
• Get to know niacinamide
  Talk to a knowledgeable
  healthcare provider to determine if taking large amounts of the supplement
  niacinamide might prevent or limit the severity of type 1 diabetes in your
  family

These recommendations are not comprehensive and are not intended to replace
the advice of your doctor or pharmacist. Continue reading the full diabetes
article for more in-depth, fully-referenced information on medicines, vitamins,
herbs, and dietary and lifestyle changes that may be helpful.

Dietary changes that may be
helpful
Eating carbohydrate-containing foods, whether high in
sugar or high in starch (such as bread, potatoes, processed breakfast cereals,
and rice), temporarily raises blood sugar and insulin levels. The blood
sugar–raising effect of a food, called its “glycemic index,” depends on how
rapidly its carbohydrate is absorbed. Many starchy foods have a glycemic index
similar to table sugar (sucrose). Beans, peas, fruit, and oats have low glycemic
indexes, despite their high carbohydrate content, due mostly to the
health-promoting effects of soluble fiber. Controlled studies have found that
people with type 1 diabetes who follow a low-glycemic-index diet have better
long-term control over their blood sugar levels compared with those following a
high-glycemic-index diet. However, other studies find similar benefits from
training patients to adjust their insulin doses according to the total
carbohydrate content of each meal or snack (“carbohydrate counting”). People
with type 1 diabetes should always discuss changes in their diet with their
treating physician.

Diabetes disrupts the mechanisms by which the body controls blood sugar.
Until recently, health professionals have recommended sugar restriction to
people with diabetes, even though short-term high-sugar diets have been shown,
in some studies, not to cause blood sugar problems in people with diabetes.
Currently, the American Diabetic Association (ADA) guidelines do not prohibit
the use of moderate amounts of sugar, as long as blood levels of glucose,
triglycerides, and cholesterol are maintained within normal levels.

Most doctors recommend that people with diabetes cut intake of sugar from
snacks and processed foods, and replace these foods with high-fiber, whole
foods. This tends to lower the glycemic index of the overall diet and has the
additional benefit of increasing vitamin, mineral, and fiber intake. Other
authorities also recommend lowering the glycemic index of the diet to improve
the control of diabetes.

Older studies suggested that including 30 grams per day or more of fiber
helps control blood sugar in type 1 diabetes. However, a more recent controlled
study of people with well-controlled type 1 diabetes on intensive insulin
regimens found no important benefits from consuming a high-fiber diet. In
another trial, a low-glycemic-index diet containing 50 grams per day of fiber
improved blood sugar control and helped prevent hypoglycemic episodes in a group
of people with type 1 diabetes taking two or more insulin injections per day.
Consuming more fiber may not be as helpful in type 1 diabetes when modern
intensive insulin regimens are used, but eating high-fiber foods is recommended
for its many other health benefits.