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Overcoming Diabetes

Healthy Meals for Diabetic Patients

Overcoming Diabetes
By: moodyrah

I'm Sarah. Several people in my family have diabetes, and I've been constantly researching ways that they can lead a lifestyle that's healthy but not too restricting either. This blog is a way for me to share what I've learned with you. 

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I’m going to visit my family for a week, and I’m very excited! My parents always prepare delicious meals for me (I’ve already given them a list of things ...
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Posted: Mar 15, 2011 14:52
  • Healthy Meals for Diabetic Patients

    I’m going to visit my family for a week, and I’m very excited! My parents always prepare delicious meals for me (I’ve already given them a list of things I want to eat over my stay), and I wanted to surprise them by returning the favor. I’ve been researching healthy recipes for those with diabetes. Earlier I shared some dessert recipes with you, and now I’d like to post some of the meals I’m thinking of making.


    But before we get to that, here are some general tips to keep in mind:
    • Take smaller portions.
    • Eat foods with less fat.
    • Eat plenty of fruits and vegetables.
    • Use less salt and avoid sugar.


    Syrian Style Lentil Soup

    4 Servings 



    1 tablespoon olive oil

    1 onion, chopped

    2/3 cup dry green lentils

    1 3/4 cups water

    1 tablespoon all-purpose flour

    2/3 cup chopped fresh spinach

    3 tablespoons lemon juice

    1/2 teaspoon salt



    1. Heat oil in a pot over medium heat. Stir in onion and cook until soft about 7 minutes, stirring occasionally. Add the lentils and water and bring to a boil, then reduce heat to low and simmer, uncovered, until lentils are tender, 20 to 25 minutes. Cooking times will vary depending on the freshness of the lentils.
    2. Ladle a half cup of the soup liquid into a bowl and whisk in the flour to form a paste. Mix the paste into the soup. Add the spinach, lemon juice, and salt. If you prefer a thinner soup, add a bit more water. Cook until spinach is wilted, about 5 minutes. Adjust salt and lemon to suit your taste.



    Spanish Omelette




    5 small potatoes,peeled and sliced 

    Vegetable cooking spray 

    medium onion, minced 

    1 small zucchini, sliced

    1cup green/red peppers, sliced thin 

    5 medium mushrooms, sliced 

    3 whole eggs, beaten 

    5 egg whites, beaten 

    Pepper and garlic salt with herbs, to taste 

    3 ounces shredded part-skim mozzarella cheese 

    1 Tbsp. low-fat parmesan cheese 



    1. Preheat oven to 375 °F. 
    2. Cook potatoes in boiling water until tender. 
    3. In a nonstick pan, add vegetable spray and warm at medium heat. 
    4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown. 
    5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic salt, and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables. 
    6. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20–30 minutes. 
    7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces. 

    Spanish Rice with Chicken



    2 Tbsp. olive oil 

    2 medium onions, chopped 

    6 cloves garlic, minced 

    2 stalks celery, diced 

    2 medium red/green peppers, cut into strips 

    1 cup mushrooms,chopped 

    2 cups uncooked wholegrain rice 

    3 pounds boneless chicken breast, cut into bite-sized pieces,skin removed 

    1 tsp. salt (optional) 

    2 cups low-fat chicken broth 

    Saffron or SazónTM for color 

    3 medium tomatoes, chopped 

    1 cup frozen peas 

    1 cup frozen corn 

    1 cup frozen green beans 

    Olives or capers for garnish (optional) 




    1. Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender. 
    2. Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
    3. Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil. 
    4. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes. 
    5. Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired. 


    Lamb Kebabs

    (makes 4 servings)



    1 1/2 pounds( 720 g) lean lamb, cut into 1 inch (2.5 cm) cubes

    2 teaspoons (10 ml) grated fresh ginger

    4 cloves garlic

    2 red chilies, seeded

    1 teaspoon (5 ml) ground cumin

    1 tablespoon (15 g )fresh cilantro

    1 teaspoon (5 ml)canola oil

    4 ounces (120 g)cherry tomatoes

    1/4 red bell pepper, cut into 1 inch squares

    3 ounces (90 g) button mushrooms

    butter flavored cooking spray

    1/2 teaspoon (2.5 ml)salt (optional)



    1. In the bowl of a food processor, place the ginger, garlic, chilies, cumin, cilantro, and oil. Process until finely chopped.
    2. Combine the spice mixture with the cubed lamb and allow to marinate for 1 hour.
    3. Preheat the broiler or grill. Using 8 skewers, place the meat, tomatoes and red pepper on them topping each with a mushroom. 
    4. Spray with cooking spray and broil for 2 minutes per side for medium rare lamb. 
    5. Sprinkle with salt, if allowed, just before serving.

    Comments (2):
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  • By: AmariT: Apr, 27, 2011 18:02 PM
    These sound SO delicious, which doesn't help the fact that I am currently starving. I wsh I were a better cook. I think even I might be able to pull off that Spanish omelette, though. Who's thinking breakfast for dinner tonight? 

    By: FatCatAnna: Mar, 16, 2011 14:28 PM

    Sarah! Wow! We cook exactly the same types of foods (I love lamb when I can afford it). We would get along very well if we shared a kitchen while preparing all the ingredients for these dishes. I made a lentil curry stew the other day, similar to what you have shown here. I like lentil's due to the fact that they don't make our blood sugar levels spike up. When I test my blood sugar before eating my meal, and take the correct dose of insulin and my level stays very steady without any crazy spike!

    Like you say, portion control is the key thing for not only diabetics but ANYONE. My Mum used to say if everyone ate like a diabetic way that we would all be very healthy (my is and she is approaching 80 and still eats the same way when I lived at home as a child with diabetes).

    One recipe I enjoy making with lentils is a Greek "salad" - you can make it with canned lentils - but because of the cost of canned beans - I tend to just use dry beans and process them accordingly. Not sure if your parents would like this, but if they don't, maybe you will, it contains Greek feta which is a cheese I love (I think I was a mouse in my former life). Also, one serving contains only 15 grams of carbs and is 130 calories. You can find the link at Canadian Diabetes Association (it has some good diabetic recipes) - http://www.diabetes.ca/diabetes-and-you/nutrition/recipes/greek-lentil-salad/

    I hope you enjoy your visit with your parents! Could I be adopted into your family?


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