If you have diabetes, it is of great importance to keep your intake of foods containing fats and sugar to a minimum and closely monitor the total amount of carbohydrates you consume each day. Your diet should fairly be divided among 3 general food groups, namely: (1) fruits and vegetables (2) cereals, breads, and potatoes (3) meat, fish, and dairy products.
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And remember, your diabetic diet must also include exercise. Because the more you can control your weight, the more you will be able to control your diabetes.
Contrary to what you may have heard, the foods recommended to keep your blood sugar in check are also good for everybody else-- diabetic or not. Therefore, you and your family (and friends) can eat the same healthy foods at mealtime.
Here's a list of 10 recipes you can enjoy with your loved ones. Happy eating!
Mediterranean Chicken Stew
Lightly spray a covered non-stick pot with cooking spray and then add the chicken and cook over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside. Add all remaining ingredients to the pot except for the reserved chicken pieces. Bring to a simmer and cook for 2 minutes. Return the chicken to the pot, cover, and simmer for another 30 to 40 minutes, until the chicken is barely falling off the bones. Divide the sweet potatoes and chicken between 4 shallow soup plates. Increase the heat under the pot and reduce the sauce for 2 minutes, stirring constantly.
Baked Fish Fillet with Ginger & Spring Onions
Preheat the oven to 190°C. Line metal baking dish with foil, leaving a few centimeters of foil hanging on both short ends. Spray the foil with cooking spray. Place the fish in the dish in a single layer. Combine soya sauce, sherry, ginger and sesame oil in a small bowl. Spoon the mixture over the fish then fold the foil across the top to seal loosely. Bake for 8 to 10 minutes or until the fish is just cooked through. Carefully lift the foil-wrapped fish from the baking dish and transfer the fish fillets to individual serving plates. Spoon the pan juices over the fillets, then sprinkle with the sliced spring onions.
Crumble turkey into a pressure cooker. Add remaining ingredients to the pressure cooker. Stir to combine. Close cover and bring cooker to full pressure over high heat. Reduce heat to medium-high and cook for 5 minutes. Immediately cool until pressure is completely reduced. Stir in chili.
Pork with Pineapple Salsa
Drain pineapple, reserving 1/4 cup juice. Set aside 1 cup of pineapple (save remaining pineapple for another use). Place the pork on a rack in a shallow roasting pan. Combine 2 tablespoons brown sugar, mustard, paprika and ginger. Spread half over the pork. Bake, uncovered at 450° for 15 minutes. Spread with remaining brown sugar mixture. Bake for 15-20 minutes longer or until a meat thermometer reads 160°
Meanwhile, for salsa, in a small bowl, combine the red pepper, onions, pepper flakes if desired, remaining brown sugar, reserved pineapple and juice. Let pork stand for 5 minutes before slicing. Serve with salsa.
Beef Chow Mein
In a large bowl, combine cornstarch, sugar, soy sauce, and garlic clove and then add the beef. Toss to coat. In a large skillet, stir-fry beef in oil until no longer pink. Remove and keep warm. Reduce heat to medium. Add vegetables and broth. Stir-fry for 4 minutes. Return beef to the pan. Cook and stir until heated through. Serve with chow mein noodles.
Pre-heat oven to 150°C . Heat the olive oil in a heavy, metal baking dish on a hotplate over medium-high heat. Toss shanks with flour to coat well; then shake off excess. Sear the shanks in hot oil until well browned on all sides, then remove from the dish and set aside.
Boil the corn in a large pot of water for 3 minutes. Remove and allow to cool and then cut off kernels and place in a large bowl. You should have about 2 cups. Lightly coat a non-stick skillet with cooking spray and saute the onion until wilted. Add the chili powder and cumin. Saute for another minute and then combine with the corn. Add the red and green bell pepper, tomato, and cilantro to the corn mixture.
In a small cup, combine the oil, vinegar, salt, and pepper. Drizzle over the salad.
Chocolate Cake with Prunes
Place the prunes and Armagnac (or orange juice in a small bowl) and set aside for at least 30 minutes, preferably overnight.
Preheat the oven to 180°C. Grease and flour a square cake tin.
Sift together the flour, baking powder and cocoa powder into a bowl.
In a separate bowl, stir together the buttermilk and a few drops of vanilla essence.
In a third bowl, cream together the butter and sugar until light and fluffy, then add the egg a little at a time, beating between each addition. Gradually fold in alternate spoons of the flour mixture and the buttermilk mix. Gently stir through the soaked prunes, then spoon into the prepared tin. Bake for 35–40 minutes until a skewer comes out clean when inserted.
Great Grains Burger
Heat the oil in a small skillet over medium heat and the add the mushrooms and onions and saute until the mushrooms are dark and the onion is golden. Prepare an outside grill with an oiled rack. On a gas grill, set the heat to medium. Combine the mushrooms and onions with the remaining ingredients. Form the mixture into 6 patties. Grill the burgers, turning once until the outside is golden brown.
Apple Butter French Toast
Place bread in asquare baking dish that has been coated with cooking spray. In a large bowl, combine egg substitute, milk, apple juice concentrate and vanilla. Pour over bread and turn to coat. Cover and refrigerate for 2 hours or overnight. Remove from the refrigerator 30 minutes before baking. Bake, uncovered, at 350° for 30-35 minutes or until a knife inserted near the center comes out clean and the edges are golden brown. Sprinkle with almonds.
Combine apple butter and cinnamon. Serve with French toast.