Diabetes Recipes Made Easy!Living with diabetes is hard, but that doesn’t mean mealtime has to be boring! Often, diabetes recipes have to take out many of the things that sneak into prepackaged food, like sugar. Luckily, there are plenty of healthy options for adding flavor, zest, and body to your favorite foods.
Some of my favorite diabetes recipes are sneaky–you’d never guess they were safe for diabetics based on how delicious they are!
Here are my 5 favorite diabetes recipes:
#1. Chicken Cauliflower Fried Rice
Chinese food is delicious, but often loaded up with carbohydrates. The sauces and glazes can be hiding unwanted sugar, too. However, if you sub in cauliflower for rice to make a great diabetes recipe, you won’t miss out on any of the flavor.
Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.
Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.
#2. Zucchini Parmesan Crisps
Snack foods are the greatest–chips, crackers, pretzels, oh my! These zucchini crisps are one of those diabetes recipes that gives you all the crunchy goodness that satisfies cravings.
Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray.
Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.
Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.
#3. Escarole and Bean Soup
There’s nothing like a hearty soup on a cool fall day. This diabetes recipe has beans, parmesan and the delicious escarole flavor to add to the richness.
Heat 2 tablespoons of olive oil in a heavy large pot over medium heat. Add the garlic and saute until fragrant, about 15 seconds. Add the escarole and saute until wilted, about 2 minutes. Next, add a pinch of salt. Add the chicken broth, beans, and Parmesan cheese. Cover and simmer until the beans are heated through, about 5 minutes. Season with salt and pepper, to taste.
Ladle the soup into 6 bowls. Drizzle 1 teaspoon extra-virgin olive oil over each. Serve with crusty bread.
#4. Chia Seed Pudding
One of the hardest things about having diabetes is avoiding dessert. Thankfully, there are diabetes recipes that make it so you don’t have to! This chia seed pudding uses fresh strawberries and a dash of maple syrup to add to the sweetness.
In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple syrup. Mix in the almonds.
Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.
#5. Mango Strawberry Breakfast Sundae
Eggs are always a great option for breakfast, but sometimes it’s nice to have something more refreshing. Diabetes recipes that include fresh fruit are a fantastic way to start the day.
- 1 cup unsweetened frozen strawberries
- 1⁄2 cup chopped mango
- 1⁄4 cup orange juice (preferably fresh squeezed)
- 4 ice cubes
- 1⁄2 teaspoon honey (optional)
- 1⁄4 cup crunchy, high-fiber, low-sugar cereal (such as Grape-Nuts)
In a blender, combine the strawberries, mango, juice, and ice. On high speed, blend until the mixture is almost smooth with a consistency somewhere between a slush and a sorbet. Pour into a cereal bowl or tall glass. Stir in the honey, if desired. Top with the cereal. Serve immediately.