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

  • 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


  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

  • 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


  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

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


  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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