5 Popular Diabetes-Friendly Recipes
Breakfast, lunch, and dinner, sorted.
Eating well with diabetes can seem overwhelmingly limiting - but the truth is, it doesn't have to be. You can retain the pleasure of eating and take care of your health at the same time. Here are some of the most popular diabetes-friendly recipes from the Season platform that prove it.
Curried Cauliflower Wrap
2 cups Cauliflower Florets
2 teaspoons Olive Oil
2 teaspoons Curry Powder
4 sprigs Fresh Cilantro
3 cups Salad Mix
1/4 cup Hummus
2 8-inch Whole Wheat Tortillas
Roast cauliflower. Preheat oven to 450˚F. Cut cauliflower florets into small, bite-sized pieces. In a roasting pan or parchment-lined sheet tray, toss cauliflower with olive oil and curry powder. Bake until browned, 20 minutes.
Prepare ingredients. Meanwhile, rinse produce. Trim and discard scallion roots and thinly slice. Roughly chop cilantro leaves, discarding stems. Halve lemon. In a large bowl, toss greens with scallions and cilantro.
Dress salad. In a small bowl, whisk together the olive oil and lemon juice. Pour over the greens and toss until well coated.
Finish. Spread hummus inside the tortillas and top each with half of the greens and roasted cauliflower. Roll up.
Greek Breakfast Pitas
2 teaspoons Olive Oil
1 1/2 cups Baby Spinach
1 Whole Wheat Pita
3/4 cup Cherry Tomatoes
1/8 teaspoon Dried Oregano
1 Yellow Onion
Prepare ingredients. Rinse all produce. Halve cherry tomatoes. Roughly chop spinach. Peel onion, halve and thinly slice up to 1/4 onion; reserve remaining onion for another recipe.
Toast pita. Toast pita according to manufacturer's instructions. Alternatively, if you don't have a toaster, place pita in a 400°F oven for 5 minutes until golden and crisp.
Sauté vegetables. Heat 1 teaspoon olive oil in a medium nonstick pan over medium-high heat. When oil is shimmering add onion and dried oregano. Cook, stirring until softened and beginning to brown, 2-3 minutes. Add tomatoes to pan and cook until reduced and jammy, 2-3 minutes more. Remove pan from heat and stir in spinach and black pepper as desired. Remove vegetables from pan and place on a plate, covered with foil to keep warm.
Cook eggs. In a small bowl, whisk eggs with black pepper as desired. Wipe pan from vegetables clean and add 1 teaspoon olive oil to pan over medium-high heat. When oil is shimmering, add eggs to pan and scramble, stirring constantly, until cooked through, 1-2 minutes.
Assemble pita. Halve pita and place eggs and vegetables in pita halves, dividing evenly.
Sheet Pan Nachos with Greek Yogurt-Lime Crema
2/3 cup Nonfat Greek Yogurt
2 tablespoons (about 8 sprigs) Fresh Cilantro
2 Whole Wheat Tortillas
1 15-ounce can No Salt Added Black Beans
1 Red Onion
2 tablespoons Red Wine Vinegar
1/3 cup Shredded Monterey Jack Cheese
3/4 cup Frozen Corn
1/4 teaspoon Ground Cumin
1/4 teaspoon Chili Powder
1/4 teaspoon Garlic Powder
1 teaspoon Olive Oil
1/4 cup Prepared Pico De Gallo Salsa
Prepare ingredients. Preheat oven to 450°F. Stack tortillas and cut into 10 equal wedges. Rinse all produce. Cut lime into wedges for serving. Finely chop cilantro leaves and stems. Drain and rinse beans. Peel onion, halve, and cut one half into small dice. Save remaining (unsliced) onion for another use. Thinly slice 1/2 of jalapeño into rings (if desired), saving remainder for another use. Allow corn to thaw at room temperature.
Cook tortilla chips. On a baking sheet, toss tortilla wedges with 1 teaspoon olive oil. Arrange in a single layer and bake until golden and crisp, 4-6 minutes.
Pickle onion. Add onion to a small bowl. If using jalapeño, add to bowl with onion. Pour over red wine vinegar and allow onion and jalapeño to pickle at room temperature until ready to serve.
Cook nachos. Once tortilla chips are done, toss, and spread in an even layer on a single sheetpan. Sprinkle over black beans, corn, cumin, garlic powder, and chili powder. Layer Monterey Jack on top of beans and corn. Transfer baking sheet to oven and cook until beans and corn are warmed through and cheese has melted, 10-12 minutes.
Prepare avocado and crema. While nachos cook, in a medium bowl, combine Greek yogurt, 1/2 of cilantro, and 1 teaspoon onion pickling liquid (red wine vinegar). Stir to combine and set aside. Halve avocado and discard pit; scoop out flesh, discarding skin, then cut into small dice.
Finish nachos. Sprinkle pickled onion, jalapeño (if using), avocado, and remaining cilantro over cooked nachos. Dollop over Greek yogurt crema and salsa and serve with lime wedges.
Apple Cinnamon and Toasted Walnut Cottage Cheese Bowls
1 cup Low Fat Cottage Cheese
1/4 cup Walnuts
1/2 teaspoon Cinnamon
Prepare ingredients. Rinse and dry fruit. Peel apple and cut into 1/2-inch cubes, discarding core.
Toast nuts (optional). Place walnuts in a small pan over medium heat. Toast, stirring, until golden and fragrant, about 3 minutes. Transfer to a cutting board and roughly chop.
Assemble. Spoon 1 cup each of cottage cheese into two small bowls. Top with apple and walnuts. Sprinkle cinnamon over top.
French Scrambled Eggs with Garlic Toast
4 Sprigs Fresh Parsley
1 tablespoon Olive Oil
1/2 cup Cherry Tomatoes
1 Garlic Clove
1 1/4 cups Frozen Peas
1/8 teaspoon Kosher Salt
2 cups Arugula
2 Slices Whole Wheat Bread
Prepare ingredients. Rinse all produce. Allow peas to thaw at room temperature. Halve cherry tomatoes. Finely chop parsley leaves, discarding stems. Peel shallot and thinly slice into rings. Halve lemon.
Sauté vegetables. Heat 1/2 tablespoon olive oil in a medium nonstick pan over medium-high heat. When oil is shimmering, add shallot and tomatoes to pan. Cook, stirring until softened and tomatoes are jammy, 3-4 minutes. Add peas to pan and cook until warmed through and bright green, about 1 minute more. Remove vegetables from pan and set aside on a plate, covered to keep warm.
Toast bread. Toast bread according to manufacturer's instructions. Alternatively, if you don't have a toaster, place bread in a 450°F oven for 10 minutes until golden and crisp. When bread is toasted, rub whole garlic clove onto bread until fragrant (you will not use up whole clove, you can save remainder or discard).
Cook eggs. In a small bowl, whisk 4 eggs with 1/8 teaspoon salt and black pepper as desired. Wipe pan from vegetables clean and heat 1/2 tablespoon olive oil in pan over medium-high heat. When oil is shimmering, add egg to pan and scramble, stirring constantly, until cooked through, 1-2 minutes. Return shallot, tomatoes, and peas to pan and stir to warm through with eggs.
Finish eggs. Divide eggs and toast between serving plates. Divide arugula between plates and squeeze over as much lemon as desired. Garnish everything with parsley.