Healthy Recipes that Are Diabetic Friendly

Diabetes is a life-changing disease. Living with diabetes requires life altering adjustments to activity level as well as diet. Much of the lifestyle changes required for those diagnosed with diabetes are also healthy improvements that everyone could make. We could all do with a little less fat, salt, and sugar in our diets.

The following recipes are some that my mother, after being diagnosed with diabetes, has tried and enjoyed as much as the food she used to eat. Replacing sugar, salt, and high carb foods with fresh herbs and spices kicks up the flavor of food while keeping it healthy. Taking time to re-train your taste buds to value the flavor of fresh fruits and vegetables that aren't drenched in butter and oil, or coated in carbs or sugars, is well worth it.

Vegetable Loaded Pasta Salad

1 lb whole grain, or whole wheat, pasta (bow-tie, elbow, penne, etc), cooked to al dente

2 cloves garlic, finely chopped

½ tsp freshly ground black pepper

2 Tbsp chopped fresh parsley

½ tsp chopped fresh basil

½ tsp chopped fresh oregano

1 Tbsp extra virgin olive oil

1 Tbsp red wine vinegar

1 cup fresh spinach leaves

1 medium onion roughly chopped

1 cup fresh sliced mushrooms

1 cup chopped red pepper

1 cup chopped yellow pepper

1 cup seeded and diced tomato

1 Tbsp freshly grated parmesan cheese

Combine pasta and all vegetables, stirring well. Add garlic, pepper, parsley, basil, oregano, olive oil, and vinegar. Stir well. Sprinkle cheese on top, cover, and refrigerate for 2-3 hours, at least, to allow flavors to meld.

Feel free to add your favorite vegetables.

Grilled Chicken and Spinach Pizza

1 flat bread

1 - 8 oz can diced tomato

1 clove garlic, finely chopped

1/2 tsp freshly chopped basil

½ tsp freshly chopped oregano

¼ tsp black pepper

1 cup part skim mozzarella cheese, shredded

½ cup fresh sliced mushrooms

1 cup frozen spinach, thawed and drained (NO sauce)

¼ cup chopped onion

1 cup grilled boneless skinless chicken breast, seasoned with black pepper and a small amount of olive oil

1 Tbsp freshly grated parmesan cheese

Pre-heat oven to 450 degrees. Stir together tomato, garlic, basil, pepper, and oregano. Allow to sit for 1-2 hours. Spread sauce on flat bread. Top with mozzarella cheese, mushrooms, spinach, onion, and chicken. Sprinkle parmesan cheese on top. Bake for about 10-15 minutes. Be sure to keep an eye on the pizza or the flat bread will burn.

Grilled Steak Salad

1 - 1 lb flank steak

2 Tbsp olive oil

1 lemon juiced

1 Tbsp black pepper

Place all ingredients in a zip lock bag, seal, and refrigerate to allow to marinade for 4 hours minimum. Grill on a hot grill for about 10 minutes per side, depending on the thickness. Cook to desired temperature. Slice.

1 bag baby greens

1 Tomato chopped

1 Green onion chopped

1 yellow pepper chopped

½ cucumber sliced

1 cup low-fat provolone cheese, shredded

Make a bed of lettuce on 4 plates. Arrange tomatoes, onions, peppers, and cucumbers around the edge of the plate. Sprinkle cheese in the center. Lay the steak slices on top of the cheese. This salad is wonderful with a basic dressing of 2 Tbsp olive oil, 2 Tbsp red wine vinegar, 1 Tbsp Dijon mustard, ¼ cup freshly chopped parsley, and ½ lemon juiced. Blend well in a blender or food processor. Pour over top, or use to dip salad into, and enjoy.

Enjoy the recipes and stay healthy!