2 Recipes Starring Diabetes Superfoods
Happy Hump day! Hope everyone is doing great!
As a diabetic, how do you control your blood sugar levels and weight – and still enjoy meals? It’s all in the right food. Read on for 2 recipes that are healthy, delicious and packed with all the nutrients you need…
When you’re dealing with diabetes, you know you have to watch what you eat to keep the pounds off and blood sugar levels in check.
It sounds hard but doesn’t have to be.
The key is a diet rich in fresh, whole foods. That means lots of fruits, vegetables, beans and whole grains, plus a few servings of fish per week.
The following are 2 recipes featuring diabetes superfoods. They’ll keep you feeling fit and help ward off potential complications, including heart and kidney disease, as well as problems with your eyes, kidneys, nerves, and circulation.
Grilled Salmon with North African Flavors
Salmon is rich in omega-3 fatty acids. These healthy fats protect against heart disease (a key concern when you have diabetes), according to the Harvard School of Public Health.
In this recipe, the classic North African herb paste chermoula serves as both a marinade and sauce for the salmon. If you don’t feel like firing up the grill, roast salmon at 450˚F for 12-15 minutes.
Preparation time: 15 minutes
1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges
1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in remaining herb mixture, seal bag and turn to coat. Refrigerate for 20-30 minutes, turning bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil grill rack. Remove salmon from marinade, blotting any excess. Grill salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of reserved sauce and garnish with lemon wedges.
14 g fat (3 g sat)
1 g carbohydrates
23 g protein
452 mg potassium
134 mg sodium
67 mg cholesterol
Nutritional Bonus: potassium (23% Daily Value), vitamin C (15% DV)
Arctic Char on a Bed of Kale
Up to 2 out of 3 adults with diabetes have hypertension (abnormally high blood pressure)
Leafy greens – like the kale in this recipe – are chock-full of potassium, a mineral that helps regulate blood pressure by counteracting the ill effects of too much sodium.
This dish boasts a second diabetes-friendly food: arctic char (which is related to salmon). It delivers 1,135 milligrams of potassium – nearly a quarter of the U.S. Department of Agriculture’s recommended daily intake.
Preparation time: 30 minutes
1 tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 to 1-1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char (or salmon fillet), cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 tablespoon chopped fresh dill, or 1 teaspoon dried
4 lemon wedges for garnish
1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half of kale; cook, stirring, until slightly wilted, about 1 minute. Add remaining kale and cook until tender, about 8 minutes.
2. Sprinkle fish with salt and pepper, and place fish on kale. Cover and cook until fish is just cooked through, 5-7 minutes.
3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve fish and kale with sauce and lemon wedges.
16 g fat (3 g sat)
90 mg cholesterol
14 g carbohydrates
2 g fiber
35 g protein
1135 mg potassium
424 mg sodium
Nutritional Bonus: vitamin A (353% Daily Value), vitamin C (230% DV), potassium (32% DV), calcium & iron (24% DV), magnesium (19% DV), good source of omega-3s
You will most likely have to seek out your local fish market for the Arctic Char but it is well worth it because it is a very filling and wonderful fish.
I hope you’ve enjoyed this post and this gives you a couple of dishes that you can implement into your eating strategy.
Leave me some comments below with your thoughts on the recipes.
Thanks for reading!
Posted on January 28, 2015, in Diabetes, fitness, Meal Preparation, Nutrition, Type 1 Diabetes, Type 2 Diabetes and tagged american diabetes association, diabetes superfoods, diabetic superfoods, eat healthy with diabetes, eating strategies, eating strategy for diabetes, Exercise, healthy eats with diabetes, Jacksonville FL, LaRochester Fitness, nutrition, type 1 diabetes, type 2 diabetes. Bookmark the permalink. Leave a comment.