by RYAN MILEJCZAK
Veggies are an important part of any diet, but for diabetics, they’re especially important. Experts recommend filling half of every plate or bowl with non-starchy vegetables for good health.
Some veggies are especially beneficial for diabetics. Some examples include:
- Broccoli: Broccoli is rich in soluble fiber that helps manage blood glucose levels and contributes to good gut health. Broccoli is also a good source of vitamin C and K. Broccoli also contains sulforaphane, which may help manage blood glucose.
- Asparagus: Asparagus is dense in nutrients, low in carbs and calories, and particularly high in folate. There are compounds in asparagus that may help manage blood glucose as well as a blood pressure, and may help maintain a favorable lipid profile.
- Mushrooms: Mushrooms are delicious, nutritious, and extremely low in carbs. Many mushrooms contain bioactive compounds which may help manage diabetes. Mushrooms are also rich in vitamin D, which plays a key role in immune system health.
Let’s take a look at 3 delicious recipes with these great diabetes-friendly veggies.
Broccoli Salad with Peanut Dressing
Recipe Adapted from Diabetic Gourmet
Ingredients:
- 4 cups broccoli florets
- 1 medium red bell pepper, cut into strips
- ⅓ cup red onion, cut into crescents
- 2 tbsp natural unsweetened peanut butter
- 2 tsp roasted sesame oil
- 1-2 tbsp rice vinegar
- 2 tbsp fresh lime juice
- 1 tbsp reduced sodium soy sauce
- 2 tsp agave syrup
- Pinch of salt and black pepper
- Red pepper flakes (optional)
Directions
Fill a large saucepan with 1 inch of water and place a steamer basket over it. Cover and bring the water to a boil. Add broccoli, cover, and steam until tender, about 3 minutes. Transfer broccoli to a mixing bowl and add bell pepper and onion.
In a small bowl, combine peanut butter and sesame oil. Once well mixed, add vinegar, lime juice, soy sauce, and agave syrup and whisk until smooth. Season to taste with salt and pepper. Pour the dressing over the vegetables and toss until well coated. Stir in red pepper flakes if desired, then cover and refrigerate for at least 1 hour and up to 24 hours before serving.
Roasted Asparagus with Parmesan
Recipe Adapted from Diabetes Food Hub
Ingredients:
- 2 lbs asparagus
- 1 tsp olive oil
- ¼ tsp black pepper
- Zest of 1 lemon
- 2 tbsp grated parmesan
- 1 tbsp lemon juice
Directions:
Preheat oven to 425 degrees F. Meanwhile, line a baking sheet with parchment paper.
Snap tough ends off asparagus and discard. Then, in a large bowl, toss asparagus with olive oil, pepper, and lemon zest. Once well coated, place asparagus on the baking sheet in a single layer and bake for 15 minutes or until tender.
Remove asparagus from the oven, top with cheese and lemon juice. Serve solo or as a side.
Mushroom Ragu
Recipe Adapted from The Prediabetes Nutritionist
Ingredients:
- 200g brown mushrooms, finely chopped
- 400g lean ground beef
- 1 large shallot, finely chopped
- 1 large carrot, finely diced
- 1 medium leek, finely chopped
- 2 large garlic cloves, finely chopped
- 300g cherry tomatoes, finely chopped
- 2 tbsp tomato puree
- 1 tbsp paprika
- 1 tsp herbs de Provence
- 4 tbsp balsamic vinegar
- 1 zero salt stock cube
- 2 tbsp olive oil
- 2 tbsp reduced fat parmesan
- 2 cups water
Directions
Heat a large pan over high heat, add mushrooms, and cook for 3-5 minutes. Once mushrooms are cooked, transfer them to a bowl and set aside.
Clean the pan and return it to the heat. Heat one tbsp of olive oil, then add the lean beef and fry for 6 minutes or until browned. Transfer to the same bowl as the mushrooms.
Heat the remaining olive oil in the pan, then add onions, celery, and carrot. Cook until they start to soften, then add garlic, herbs de Provence, tomatoes, paprika, and tomato paste. Cook for three more minutes, then add balsamic vinegar, mushrooms, beef, the stock cube, and 2 cups of water. Simmer for 30 minutes or until thickened and reduced.
Serve ragu over whole grain pasta or spiralized vegetables. For best flavor, finish cooking pasta or spiralized vegetables in the sauce. Plate and garnish with parmesan and fresh parsley.
