Crisp 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
- 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
- To make the dressing: Place the last 5 ingredients in a jar and shake to combine.
- Arrange the first 5 ingredients on plates and drizzle with dressing.
Seared Tuna with Mango Salsa
- 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
- Whisk together the lime juice, salt, pepper, cilantro, scallions, and bell pepper and toss with the mango. Set aside.
- 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.
- Top the tuna with the salsa and serve.
Grilled Pineapple with Greek Yogurt
- 1 fresh pineapple, but into rings
- ¼ cup honey
- 1 tablespoon lime juice
- 1 cup Greek yogurt
- 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.
- Combine the Greek yogurt, honey, and lime juice in a bowl and dollop on top of the pineapple.