The CSIRO and Baker IDI Diabetes Recipe Book Penguin Books Australia from penguin.com.au
Introduction
Diabetes is a chronic condition that affects millions of people around the world. It is characterized by the body’s inability to properly regulate blood sugar levels. While there is no cure for diabetes, managing the condition through diet and lifestyle changes can help to keep blood sugar levels in check. In this article, we will share some delicious and healthy diabetes recipes that you can try at home.
Breakfast Recipes
Starting your day with a healthy breakfast is important for everyone, especially for those with diabetes. Here are some diabetic-friendly breakfast recipes to try:
Oatmeal with Berries
Ingredients: - 1/2 cup rolled oats - 1 cup water - 1/2 cup mixed berries - 1 tbsp chopped nuts - 1 tsp honey Instructions: 1. In a small saucepan, bring water to a boil. 2. Add oats and reduce heat to low. 3. Cook for 5-7 minutes, stirring occasionally. 4. Top with mixed berries, chopped nuts, and honey. Nutrition: - Calories: 260 - Fat: 8g - Carbohydrates: 41g - Protein: 8g - Fiber: 7g
Avocado Toast with Egg
Ingredients: - 1 slice whole-grain bread - 1/2 avocado, mashed - 1 egg, cooked - Salt and pepper to taste Instructions: 1. Toast the bread until crispy. 2. Spread the mashed avocado on top. 3. Top with the cooked egg. 4. Season with salt and pepper. Nutrition: - Calories: 300 - Fat: 18g - Carbohydrates: 21g - Protein: 15g - Fiber: 7g
Lunch Recipes
Lunchtime can be a challenge when you're trying to eat healthily. Here are some tasty lunch recipes that are perfect for people with diabetes:
Turkey and Hummus Wrap
Ingredients: - 1 whole-grain wrap - 2 tbsp hummus - 2 oz sliced turkey breast - 1/4 cup mixed greens - 1/4 cup shredded carrots - 1/4 cup sliced cucumber Instructions: 1. Lay the wrap on a flat surface. 2. Spread hummus evenly over the wrap. 3. Layer turkey, mixed greens, shredded carrots, and sliced cucumber on top. 4. Roll up the wrap tightly and cut in half. Nutrition: - Calories: 310 - Fat: 10g - Carbohydrates: 36g - Protein: 22g - Fiber: 7g
Grilled Chicken Salad
Ingredients: - 4 oz grilled chicken breast - 2 cups mixed greens - 1/4 cup cherry tomatoes - 1/4 cup sliced cucumber - 1/4 cup sliced red onion - 1 tbsp olive oil - 1 tbsp balsamic vinegar Instructions: 1. In a large bowl, combine mixed greens, cherry tomatoes, sliced cucumber, and sliced red onion. 2. Add grilled chicken on top. 3. Drizzle with olive oil and balsamic vinegar. 4. Toss to combine. Nutrition: - Calories: 270 - Fat: 12g - Carbohydrates: 9g - Protein: 30g - Fiber: 3g
Dinner Recipes
Dinner is often the main meal of the day, so it's important to choose healthy and satisfying options. Here are some diabetic-friendly dinner recipes to try:
Baked Salmon with Asparagus
Ingredients: - 4 oz salmon fillet - 1/2 bunch asparagus - 1 tbsp olive oil - 1/2 lemon, sliced - Salt and pepper to taste Instructions: 1. Preheat the oven to 400°F. 2. Line a baking sheet with parchment paper. 3. Place the salmon fillet on the baking sheet. 4. Arrange asparagus around the salmon. 5. Drizzle olive oil over the salmon and asparagus. 6. Season with salt and pepper. 7. Top with lemon slices. 8. Bake for 15-20 minutes. Nutrition: - Calories: 320 - Fat: 20g - Carbohydrates: 6g - Protein: 28g - Fiber: 3g
Stuffed Bell Peppers
Ingredients: - 2 bell peppers, halved and seeded - 1/2 lb lean ground beef - 1/2 cup cooked quinoa - 1/4 cup chopped onion - 1/4 cup chopped mushrooms - 1/2 cup diced tomatoes - 1/2 tsp garlic powder - Salt and pepper to taste Instructions: 1. Preheat the oven to 350°F. 2. In a large skillet, cook ground beef over medium heat until browned. 3. Add onion and mushrooms and cook until softened. 4. Add cooked quinoa, diced tomatoes, garlic powder, salt, and pepper. 5. Stir to combine. 6. Stuff the bell pepper halves with the beef and quinoa mixture. 7. Place the stuffed peppers in a baking dish. 8. Bake for 25-30 minutes. Nutrition: - Calories: 330 - Fat: 15g - Carbohydrates: 25g - Protein: 26g - Fiber: 6g
Conclusion
Eating a healthy and balanced diet is essential for managing diabetes. These recipes are not only delicious but also packed with nutrients that can help to keep blood sugar levels in check. Give them a try and see how easy it can be to eat healthily with diabetes.
