Tofu stir-fry: Press out firm or extra firm for thirty minutes. While the tofu is being pressed, chop onions, broccoli, carrots, cauliflower, or any vegetables you like. Cook your tofu on the stovetop, in the oven, or the air fryer until browned.
At the same time, cook your veggies in a frying pan. Add a stir-fry sauce, soy sauce, teriyaki sauce, or coconut aminos, and serve on a bed of rice or noodles.
Chickpea salad sandwich: Drain and rinse one can of chickpeas. Mix chickpeas in a bowl with chopped onions, relish, banana peppers, salt, pepper, and vegan mayo. Mash most of the chickpeas but keep some whole for added texture. Serve on any type of bread and that’s it!
Chia seed pudding: Chia seeds are a great source of fiber and an easy way to keep you full. While chia seeds can be added to smoothies, yogurt, or oatmeal; they can also be mixed with a liquid and transformed into a pudding.
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Mix 3 tbsp of chia seeds and 1 cup of milk (oat, almond, soy, or coconut). Add a scoop of protein powder for added protein throughout the day. Mix together and let sit overnight in the fridge. In the morning, eat plain or top with honey, fresh fruit, or granola.
Roasted buffalo cauliflower bowl: Cut up a head of cauliflower into bite sized pieces. Throw it into a bowl and drizzle with olive oil to coat each piece. Season cauliflower with salt, pepper, garlic powder, and paprika. Roast cauliflower in the oven at 375 degrees until browned. Then, pour about ¼ cup of buffalo sauce and mix together to coat each piece of cauliflower. Serve on a bed of rice or quinoa and top with pickled red onion.
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While finding the right diet for your diabetes may be an overwhelming task, a plant-based diet for diabetes can provide the right step in your journey. If you decide to pursue a plant-based diet, be smart in your approach.
While the initial steps to reduce meat and dairy consumption can look intimidating, tiny steps along the way will help make the transition smoother. Implementing changes, like meatless Mondays or steadily trying new plant-based recipes, are key to a sustainable diet.
