By Sherrie Norris
The focus on sweet treats during the holidays, and especially during the month of February, is not quite fair to many people who are diagnosed with diabetes. Sometimes, we tend to forget that not everyone can tolerate the sugar overload that many others are able to enjoy.
According to the American Diabetes Association, nearly 40 million Americans, or over 11 percent of the population, has diabetes, which is the eighth leading cause of death in the United States.
Knowing what to eat — and adhering to the restrictions — are vital to successfully living with diabetes. For those newly diagnosed, taking the first step from the doctor’s office to the grocery store can be overwhelming. But, one step at a time is highly advised to help eliminate frustration and discouragement.
Establishing a routine and knowing how eating decisions impact one’s blood sugar is key to success. However, food is not the only factor that can impact your goals for diabetes management.
I’ve read — and witnessed from those we know with diabetes, as well as their loved ones — that it affects one’s entire lifestyle and requires constant monitoring.
It would be helpful if we all decreased our sugar intake, as consuming excessive sugar can lead to a range of other health issues, including weight gain, heart disease, tooth decay, non-alcoholic fatty liver disease, gout, and more.
The ADA encourages protein (ie: seafood, turkey, chicken, lean beef) as a good source for diabetics, along with green leafy vegetables and some fruit, mainly berries.
A key take-away from what I read recently is “moderation,” which is good advice for all of us. And, I have also learned that careful choice of sugar substitutes is advised, as some of today’s popular sweeteners are less healthy than the sugar itself.
I am, by no means, an expert in diabetic food preparation, but I have discovered these recipes through reputable sources, including the ADA and Mayo Clinic. Hope they help.
Easy Kale Salad
¾-1 cup lemon juice
1 large bunch kale, cut into bite-sized pieces
¼ cup olive oil
2 tsp. honey
¼ tsp. ground black pepper
1 medium-sized apple, thinly sliced
¼ cup roasted walnuts (optional)
In a large zip-top bag, combine lemon juice, kale, olive oil, honey and pepper. Toss around for a minute or so, “massaging” kale lightly until it starts to soften. Place into a bowl with apple slices and walnuts. Serve immediately.
Chicken and Zucchini Quesadilla
1 cup diced cooked chicken breast
1 cup diced zucchini
1 diced yellow bell pepper
1 large diced tomato
½ cup diced red onion
1 diced jalapeno pepper
1 Tbs. diced garlic
1 lime
1 cup shredded cheddar cheese
1 tsp. Tabasco sauce
½ tsp. cumin
2 (12-in.) whole-wheat tortillas
Heat oven to 375 F. In a medium bowl, combine chicken, zucchini, bell pepper, tomato, onion, jalapeno and garlic. Cut lime in half and squeeze the juice over chicken mixture. Add cheese, Tabasco and cumin; mix well.
Heat a large nonstick pan to medium heat. Lay one tortilla flat in the pan and spread half of the chicken mixture on one side. Fold the tortilla to cover mixture. Lightly brown each side of the tortilla. Repeat process with the other tortilla. Place tortillas on a baking sheet and bake for about 10 to 15 minutes or until cheese is melted throughout. Serve immediately.
Southwestern Potato Skins
6 large baking potatoes
1 tsp. olive oil
1 tsp. chili powder
1/8 tsp. hot sauce
6 slices turkey bacon, cooked until crisp, crumbled
1 medium tomato, diced
2 Tbs. sliced green onions
½ cup shredded cheddar cheese
Heat the oven to 450 F. Lightly coat a baking sheet with cooking spray. Scrub potatoes and prick each several times with a fork. Microwave uncovered on high until tender, about 10 minutes. Place potatoes on a wire rack to cool. When cool to touch, cut each potato in half lengthwise and scoop out the flesh, leaving about ¼-inch attached to the skin. In a small bowl, whisk together olive oil, chili powder and hot sauce. Brush mixture on the insides of the potato skins. Cut each half of the potato skin in half again crosswise. Place potatoes onto the baking sheet.
In a small bowl, gently mix together the turkey bacon, tomato and onions. Fill each potato skin with this mixture and sprinkle each with cheese.
Bake until cheese is melted and potato skins are heated through, about 10 minutes. Serve immediately.
Cranberry-Orange Muffins
8 oz. fat-free plain Greek yogurt
2 eggs
¼ cup canola oil
½ cup granulated sugar
¼ cup brown sugar
2 Tbsp. unsweetened orange juice concentrate
2 Tbsp. orange zest
2 tsp. vanilla
1 ¾ cup all-purpose flour
¼ cup flaxseed meal
1 tsp. baking powder
1 tsp. baking soda
1/8 tsp. salt
½ tsp. cinnamon
1½ cups fresh or frozen cranberries
Heat oven to 350 F. Lightly grease muffin tins or place a muffin cup liner in each tin.
In a mixing bowl, combine yogurt, eggs, oil, sugars, orange juice concentrate, orange zest and vanilla. In another bowl, combine flour, flaxseed, baking powder, baking soda, salt and cinnamon. On low speed of mixer, slowly add dry ingredients to wet ingredients, just until incorporated, about 1-2 minutes. Fold in cranberries with spoon or spatula.
Scoop ¼ cup of batter into each muffin cup and bake for about 20 minutes, or until tops are golden brown and toothpick comes out clean when inserted.
Fruit and Nuts Bars
½ cup quinoa flour
½ cup oats
¼ cup flaxseed flour
¼ cup wheat germ
¼ cup chopped almonds
¼ cup chopped dried apricots
¼ cup chopped dried figs
¼ cup honey
¼ cup chopped dried pineapple
2 Tbs. cornstarch
Line a sheet pan with parchment. Combine all ingredients, mix well. Press mixture into pan, about 1/3-inch thick. Bake at 300 F for 20 minutes. Cool completely and cut into 24 small bars.