Please enjoy these recipes, which offer a delicious way to help manage blood sugar levels while supporting overall health.
When developing recipes for individuals with diabetes, we aim to limit carbohydrates to 45-60 grams per meal and around 15 grams per snack or dessert.
Breakfast:
Chocolate Peanut Butter Smoothie (Carb-Friendly)
PB&J Baked Oatmeal
Quick Breakfast Tacos
Turkey and Apple Breakfast Sausage
Use-What-You-Have Veggie Frittata
Entrees:
Chicken & Broccoli Stir Fry
Chicken & Sausage One Pot Pasta
Chicken Salad with Apples & Pecans and Pita Chips
Fiesta Turkey Burgers with Special Sauce
Summer Veggie Hamburgers with Tzatziki – Cucumber Tzatziki
Vegetable Stir Fry with Crispy Tofu – Crispy Baked Tofu
Salads, Snacks, & Desserts:
Crispy Roasted Chickpeas
Hidden Black Bean Brownies
Mediterranean Quinoa Salad with Tzatziki Sauce
Peanut Butter Chocolate Chip Protein Bites
Red Beans and Cheese Quesadillas
Salad with Red Wine Vinaigrette
Snickerdoodle Dip
Strawberry Cheesecake Parfaits
Toasted Pita Chips
Veggie Fried Rice
Nutrition Goals for Cooking for Diabetes*:
- Emphasize selecting non-starchy vegetables and lean protein options.
- Choose quality complex carbohydrates with fiber while minimizing refined carbs and added sugars
- Focus on starchy vegetables, legumes, peas, lentils, whole grains, fruits, and dairy products.
- Minimize added sodium and added saturated fats.
- Use the Diabetes Plate Method to plan your portions – Aim to fill 1/2 the plate with non-starchy vegetables, 1/4 plate with lean protein, and 1/4 plate with complex carbohydrates (including dairy & fruit)
- To make a satisfying meal or snack, make sure to include lean protein, healthy fat, and complex carbs
Tips for Cooking:
- Spice it up: Use herbs and spices to reduce added salt and sugars in recipes
- When possible, cook from scratch: It helps to avoid hidden sugars and sodium in processed foods
- Read labels: Watch for added sugars and added sodium
*Source: 2019 Diabetes Care Nutrition Consensus Report
