Diabetic-Friendly Meals

Posted Sep 16, 2011 | Posted in Fitness & Nutrition

woman-eating-320x250Crisp lettuce, succulent pineapple, and plump, juicy tomatoes … there’s nothing like summertime produce. Fresh summer vegetables and fruits are the perfect staples for a healthy diabetic-friendly meal. When you have diabetes, it’s important to moderate your portions and stay away from high-fat and high-sugar foods. You don’t have to exclude yourself from enjoying the same delicious foods that everyone else is eating. Focus on consuming a variety of fruits and vegetables, whole grains, and “good fats” such as Omega- 3s.

 

Here are 3 recipes for a satisfying and healthy summer meal:

Avocado and Tomato Salad
Serves 4
Ingredients:

  • 1 head butter lettuce
  • 3 large tomatoes, chopped
  • 1 avocado, chopped
  • 4 scallions, chopped
  • 3 ounces goats cheese, crumbled
  • 2 tablespoons apple cider vinegar
  • ¼ cup extra virgin olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 teaspoon Dijon mustard

Directions:

  1. To make the dressing: Place the last 5 ingredients in a jar and shake to combine.
  2. Arrange the first 5 ingredients on plates and drizzle with dressing.

Seared Tuna with Mango Salsa
Serves 4
Ingredients:

  • 4 tuna steaks, seasoned with salt and pepper
  • 1 tablespoon olive oil
  • 1 fresh mango, chopped
  • ¼ cup chopped red bell pepper
  • 2 scallions, chopped
  • 1 tablespoons cilantro, chopped
  • 2 tablespoons lime juice
  • salt and pepper to taste

Directions:

  1. Whisk together the lime juice, salt, pepper, cilantro, scallions, and bell pepper and toss with the mango. Set aside.
  2. Heat the olive oil in a large skillet over medium heat. Gently lay the tuna steaks in the hot oil and cook for 2-3 minutes on each side for rare.
  3. Top the tuna with the salsa and serve.

Grilled Pineapple with Greek Yogurt
Serves 4
Ingredients:

  • 1 fresh pineapple, but into rings
  • ¼ cup honey
  • 1 tablespoon lime juice
  • 1 cup Greek yogurt

Directions

  1. Preheat grill and spray with non-stick cooking spray. Place the pineapple rings on the grill and cook for 2-3 minutes on each side.
  2. Combine the Greek yogurt, honey, and lime juice in a bowl and dollop on top of the pineapple.

 

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