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Diabetic Bean Recipes

Four-bean Salad

Four-bean Salad

Ingredients 1 can (8.4-ounce) cut green beans, drained 1 can (8.5-ounce) cut wax beans, drained 1 can (8.5-ounce) lima beans, drained 1 can (8.5-ounce) kidney beans, drained ½ cup thinly sliced red onion rings ½ cup chopped celery ¼ cup diced green pepper Dressing 2 teaspoons Dijon mustard 2 tablespoons vinegar ½ teaspoon sugar substitute ½ teaspoon dried thyme (or 1 teaspoon chopped fresh thyme) ½ teaspoon black pepper 1 clove garlic, crushed or minced ¼ cup olive oil or canola oil Directions In a large mixing bowl, combine all the beans, onion, celery, and green pepper. In a smaller mixing bowl whisk together the mustard, vinegar, sugar substitute, thyme, pepper, and garlic. Whisking continually, add the oil in a slow, thin stream. Whisk until well blended. Pour the dressing over the bean mixture and toss to coat well. Cover and refrigerate 1-2 days before serving. Total time: 36 hours Preparation time: 10 minutes Chill time: 1-2 days Continue reading >>

Oven Fried Garlic Parmesan Green Beans

Oven Fried Garlic Parmesan Green Beans

These luscious looking cheesy, garlicky green beans are baked not fried and full of flavor! Low Carb, Gluten Free, Grain Free and ‘Lick -Your- Fingers’ Good! What does it take to get my kids to eat vegetables? CHEESE! If you’ve followed me long enough you know I’m all about that cheese! From Bacon Cheeseburger Cauliflower Casserole, to Cheesy Cauli Tots, Cheesy Zucchini Bites, to Cheesy Antipasto Stuffed Chicken, it’s always going to win my family over with cheese in it! These wouldn’t be their typical choice for dinner, after all, they are children and would prefer french fries! But I had to try. I even told them they were a new kind of french fry! They didn’t buy that, but they did all enjoy the green beans and my youngest even asked for seconds. So to me that’s winning! I can’t tell you they crisp up like a french fry because obviously they are baked not fried, but they are finger food material and it works for us as a simple side for dinner. This recipe is adapted from my Oven Fried Parmesan Broccoli & Cauliflower florets which my kids love, even the cauliflower! I figure you can serve most any veggie with some cheese and it might win my kids over, maybe yours too! Easy, simple, serving up a healthy veggie in minutes………my kind of side dish, hopefully yours too! If you’re looking for more green bean sides dishes, check out these Roasted Green Beans with Parmesan and Basil, or these Bacon Green Bean Bundles, or even these Green Beans with Brown Butter, Crispy Shallots and Hazelnuts! This recipe was first posted in November of 2014 and I added a video to it and brought it out of the archives for all of you who may have never seen this awesome recipe! Hope you enjoy these as much as we do! Continue reading >>

7 Healthy Slow-cooker Recipes For Diabetics

7 Healthy Slow-cooker Recipes For Diabetics

Slow Cooker Chicken Cacciatore Recipe taste of home Enjoy this chicken on its own or serve over cooked whole-grain pasta. Adapted from Denise Hollebeke, Penhold, Alberta, Canada Serves 6 Prep Time: 20 min. Cook Time: 4 hrs. • 1⁄3 cup all-purpose flour • 1 broiler/fryer chicken (3 to 4 lbs.), cut up, skin removed • 2 tbsp. canola oil • 2 medium onions, cut into wedges • 1 medium green pepper, cut into strips • 1 jar (6 oz.) sliced mushrooms, drained • 1 can (14 oz.) diced tomatoes, undrained • 2 garlic cloves, minced • Pinch of salt • 1/2 tsp. dried oregano • 1/4 tsp. dried basil • 1/2 cup shredded Parmesan cheese 1. Place flour in large plastic bag. Add chicken, a few pieces at a time, and shake to coat. In large skillet, brown chicken in oil on all sides. Transfer to 5-qt. slow cooker. 2. Top with onions, green pepper, and mushrooms. In small bowl, combine tomatoes, garlic, salt, oregano, and basil; pour over vegetables. Cover and cook on low for 4 to 5 hours or until chicken juices run clear and vegetables are tender. Garnish with Parmesan cheese and serve. Per serving: 277 cal, 11 g fat (3 g sat), 15 g carbs, 29 g protein, 2 g fiber, 85 mg chol, 463 mg sodium, 146 mg calcium Slow-Cooked Pot Roast Recipe taste of home The aroma alone is satisfying! Serve this homey, fork-tender pot roast with potatoes and a green salad. Adapted from Vera Carroll, Medford, Massachusetts Serves 6 Prep Time: 10 min. Cook Time: 6 hrs. • 1 large sweet onion, chopped • 1 cup sliced baby portobello mushrooms • 1 (3-lb.) beef rump roast or bottom round roast •1/2 tsp. salt • 1/4 tsp. pepper • 1 cup dry red wine or beef broth • 1 tbsp. brown sugar • 1 tbsp. Dijon mustard • 1 tsp. Worcestershire sauce • 2 tbsp. cornstarch 1. Place onion and mushroom Continue reading >>

15 Diabetes-friendly Vegetarian Recipes

15 Diabetes-friendly Vegetarian Recipes

Veggie benefits When you have type 2 diabetes, a healthy diet is key to controlling your blood sugar, preventing heart problems, and keeping your weight in check. One way to make your diet more diabetes-friendly is to reduce the amount of saturated fat you eat. Saturated fats occur mainly in animal products, especially beef. It's fine for people with type 2 diabetes to eat lean meats, but if you do want to cut back, these vegetarian recipes are so delicious that you won't even miss the meat. Just be sure to stick to the portion sizes that meet the calorie, carb, sodium, and fat recommendations from your doctor, diabetes educator, or dietitian. Artichoke Quiche Can you guess the secret ingredient in this savory quiche? It's all in the crust. A mix of long-grain rice and reduced-fat cheese replace the quiche's traditional pastry crust, which helps keep your carbs in check. You'll also get a dose of heart-healthy nutrients folate and potassium. Ingredients: Long grain rice, reduced-fat cheddar, egg substitute, dillweed, salt, garlic, artichoke hearts, fat-free milk, green onions, Dijon mustard, ground white pepper, green onion strips Calories: 169 per slice Try this recipe: Artichoke Quiche Veggie Sausage-Cheddar Frittata This frittata cuts saturated fat by using veggie sausage instead of meat, and ramps up the nutritional value of the dish by mixing in antioxidant-packed veggies. Each serving also packs in 21 grams of belly-flattening protein, so if you eat it for breakfast, you're guaranteed to feel satisfied until lunchtime. Ingredients: Green bell pepper, mushrooms, vegetable protein sausage, salt, pepper, egg substitute, fat-free half-and-half, reduced-fat sharp Cheddar cheese Calories: 184 Try this recipe: Veggie Sausage-Cheddar Frittata Black Bean and Poblano Tortil Continue reading >>

Beef And Veggie Chili Made Diabetes Friendly

Beef And Veggie Chili Made Diabetes Friendly

Chili is a food that can be laden with carbs and fat, so I wanted to tweak my recipe to make it more diabetes friendly. The main source of carbs in this recipe are beans- which are full of fiber. Fiber can help to normalize glucose levels. Also, I included cinnamon which has been shown to be beneficial in the diabetes diet. The cinnamon can be increased in the recipe based on your preferences or you could let each person add extra cinnamon to their serving if desired. I would consider this to be a mild chili and would be suitable for the whole family or those who prefer less spicy foods. You may adjust the seasonings up if you like a more spicy chili. In addition, feel free to alter the types of veggies in the ingredients to whatever lower starch veggies you may have on hand. Good additions could include zucchini, cherry tomatoes, mushrooms, etc. Calorie and carb counts are listed on the recipe for your convenience. Continue reading >>

Diabetic-friendly Baked Beans

Diabetic-friendly Baked Beans

This baked bean recipe uses orange juice and maple syrup to add sweetness instead of refined sugars and forgoes ketchup in favor of plain diced tomatoes. These diabetic-friendly sugars don’t cause glucose spikes but still add the traditional sweetness that is synonymous with a good bowl of baked beans. Directions Preheat oven to 325 degrees F (165 degrees C). Simmer the beans in the same water used for soaking until just tender, approximately 1 to 2 hours. Drain and reserve the liquid. Arrange the beans in a 2-quart bean pot or casserole dish by placing a portion of the beans in the bottom of dish and layering them with the bacon and onion. In a saucepan, combine the molasses, salt, pepper, dry mustard, diced tomatoes, Worcestershire sauce, orange juice, and sugar substitute. Bring the mixture to a boil and pour over the beans. Pour in just enough of the reserved bean water to cover the beans. Cover the dish with a lid or aluminum foil. Bake for 3 to 4 hours in the preheated oven, until the beans are extremely tender but not falling apart. Remove the lid about halfway through cooking, and add more liquid if necessary to prevent the beans from getting too dry. Continue reading >>

These Healthy Black Bean Burgers Are Packed With Fiber

These Healthy Black Bean Burgers Are Packed With Fiber

You don't have to be a hardcore vegetarian to love these. Save the cows because today we are cooking up some Black Bean Burgers! In this episode of “Diabetes Bites” dietitian, Fiorella DiCarlo, shows you how to prepare your favorite delicious recipes in a way that’s healthy and diabetes-friendly. Fiorella is cooking up a delicious black bean recipe. This black bean burger is a flavorful, healthy recipe to add to your burger repertoire! Beans are a nutritional powerhouse, and are used often in Mediterranean cooking. Beans are filled with both soluble fiber and insoluble fiber and are great for regulating blood sugar levels. Aside from being a staple in a healthy diet, beans are also a very versatile ingredient and can add a lot of flavor to your recipes. You can use any beans you’d like for this recipe, but today Fiorella makes a black bean burger. Ingredients ⅓ cup chopped sweet onion 3 baby carrots, grated 1 tablespoon cornstarch 3 tablespoons chili-garlic sauce 1 teaspoon ground cumin ¼ teaspoon salt 2 slices whole-wheat bread, torn into small crumbs 1 15-oz can of black beans, drained and rinsed 1 tablespoon minced garlic ¼ cup green bell pepper, minced 1 tablespoon warm water 1 teaspoon chili powder 1 teaspoon seafood seasoning ¼ teaspoon ground black pepper ¾ cup unbleached flour, or as needed Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet. Mash black beans in a bowl. Add onion, garlic, carrots, and green bell pepper and mix together. Whisk cornstarch, water, chile-garlic sauce, chili powder, cumin, seafood seasoning, salt, and black pepper together in a separate small bowl. Stir cornstarch mixture into black bean mixture. Mix whole-wheat bread into bean mixture. Stir flour, 1/4 cup at a time, into bean mixture until a sticky bat Continue reading >>

Best Foods For Type 2 Diabetes

Best Foods For Type 2 Diabetes

Beans If you’re looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free. Continue reading >>

Bean Trio With Citrus Cumin Dressing

Bean Trio With Citrus Cumin Dressing

Ingredients 1 (19oz) can black beans 1 (19oz) can dark red kidney beans 1 (15oz) can garbanzo beans, drained and rinsed 1/2 cup frozen corn kernels, thawed 1/2 cup red onion chopped small 1/2 cup celery hearts chopped small 2 tbsp fresh parsley chopped 2 tbsp Splenda Granular 4 tbsp lemon juice 3 tbsp orange juice 2 tbsp lime juice 2 tbsp extra virgin olive oil 1 tsp salt 1/4 tsp ground cumin Directions Drain and rinse black, kidney and garbanzo beans. In a large bowl, mix together beans, corn, onion, celery and parsley. In a medium bowl, whisk together Splenda, olive oil, salt, lemon, lime, and orange juices and cumin. Pour sauce over beans and toss. Refrigerate for two hours and toss again before serving Food Exchanges: 1 Starch. Nutritional Info (per serving): Makes 14 Servings 1 serving = 4.5g Calories: 120 Carbohydrate: 18g Protein: 6g Dietary Fiber: 5g Total Fat: 3g Saturated Fat: 440mg Recipe and photograph courtesy of Spelnda Inc. Splenda is a no-calorie sweetener made from sugar that is suitable for diabetics. Continue reading >>

Easy Mexican Chicken And Beans

Easy Mexican Chicken And Beans

Betty Crocker's Diabetes Cookbook shares a recipe! You can feel extra good about serving this easy dish for dinner tonight. It has a whoppin... ...MORE+ Ingredients Continue reading >>

Diabetic Side Dishes

Diabetic Side Dishes

Low-Sugar and Low-Fat Alternatives Because there is not just one type of diabetes, there is no one diet that works for everyone. Our collection of side dish recipes offer low-sugar and low-fat alternatives to otherwise unsuitable dishes for those looking to maintain blood sugar levels and a healthy lifestyle. First up is our Balsamic-Glazed Green Beans and Pearl Onions. Dress up green beans with pearl onions and balsamic vinegar to give this worthy-of-a-special-occasion side dish a nice flavor. View Recipe: Balsamic-Glazed Green Beans and Pearl Onions Asparagus Ribbons with Lemon and Goat Cheese Creamy goat cheese crowns a refreshingly bracing salad. Because the asparagus is shaved, it does not have to be cooked. Thick asparagus spears work best when it comes to making ribbons like these. View Recipe: Asparagus Ribbons with Lemon and Goat Cheese Continue reading >>

What You Should Know About Diabetes And Beans

What You Should Know About Diabetes And Beans

Beans are a diabetes super food. The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods. Beans also contain protein and fiber, making them a healthy two-for-one nutritional component to every meal. With so many types of beans available, there is bound to be one that suits your palette. Learn more about understanding the glycemic index here. Benefits of beans When planning your meals, remember that 1/3 cup of cooked beans is considered one starch diabetic exchange. One diabetic exchange of beans provides about 80 calories and about 15 grams of carbohydrates. If using the beans as a replacement for animal protein, the serving size or diabetic exchange is 1/2 cup. For every half-cup of beans, make sure to account for one very lean protein exchange and one starch exchange. The nutritional information for beans varies slightly from bean to bean. Here’s the nutritional information, 1/3 cup each, for some beans you may want to try: Type Black beans Lima beans Red kidney beans Calories 75 60 73 Protein (g) 5 3 5 Carbohydrates (g) 13 11 12 Fiber (g) 5 3 4 Beans are a good alternative to meat because of their high protein content. Unlike meat, beans have no saturated fat and ample fiber, which makes them a healthy exchange. When looking at exchange lists, beans are usually grouped with starches such as breads and potatoes. But remember that beans tend to be much higher in protein and fiber than other starchy foods. Beans also provide significant soluble fiber, which feeds healthy gut bacteria and results in improved gut health and reduced insulin resistance in animal studies. More research Continue reading >>

Pan Fried Potatoes And Green Beans

Pan Fried Potatoes And Green Beans

One thing I have learned over the years is sometimes it is the simple recipes that taste the best. The ones that we have made so many times that we don’t even have to think about them. We can make them while we are doing twelve other things. So many of these recipes are stuck in our heads and if we close our eyes we can even taste them. So yummy. This is one of those traditional recipes that is forever ingrained in my heart and my taste buds. Pan Fried Potatoes and Green Bean goes with almost everything. I mean honestly you could even serve it with hotdogs. I just love me some fried taters. I mean really who the heck doesn’t? What’s not to love about perfectly seasoned spuds fried in a little butter. Crispy on the outside and tender in the middle. Gosh I am making myself hungry! Did you know that there are numerous health benefit to potatoes. These health benefits include improved digestion, reduced cholesterol levels, protection from polyps, help in managing diabetes, strengthening the immune system and reducing signs of aging. Heck we haven’t even talked about the green beans yet. Green beans aid in reducing the risk of heart disease and colon cancer as well as an improving regulation of diabetes. With all those wonderful health benefits and delectable flavors you need to put my Pan Fried Potatoes and Green Beans on your dinner list real soon. I hope they leave as big of an impression on you! Salt & pepper Bring large pot of water to boil and add beans. Cook until bright green in color and tender crisp; approximately 2-3 minutes. Plunge cooked beans into a bowl of ice water to stop the cooking process. When completely cool drain beans in colander. Place cubed potatoes, olive oil, basil, oregano and garlic powder in a large Ziploc bag. Shake to coat. Heat skill Continue reading >>

Add Lentils And Beans Into Your Diet. Here's Why.

Add Lentils And Beans Into Your Diet. Here's Why.

You might have heard that lentils and beans are considered a diabetic superfood, but what makes these legumes so promising? Here’s a breakdown of why you should be eating more beans and lentils and some simple ways to incorporate them into your daily diet. Beans Dried beans offer high-quality carbohydrates, lean protein, and soluble fiber. They help stabilize blood sugar levels while keeping your hunger in check. Because they are inexpensive, versatile, and have a long shelf life, beans are a great addition to any meal. They are considered a low glycemic index food, meaning they are digested slowly and raise blood sugar slowly. Research has shown that eating beans several times a week may also lower blood pressure along with blood sugar levels. Dried beans make a perfect kitchen staple, but they need to be soaked before cooking. Many varieties of canned beans are packed in salt and water. It’s important to rinse and drain them before using. If possible, look for the low- or reduced-sodium options. Two great recipes that include beans Beans and chocolate may sound odd to most, but these Black Bean Brownies have less than six carbs per serving and make for a healthier dessert option. You can't eat beans without thinking about chili. This Kickin’ Hot Chili is spicy and full of red kidney beans and ground beef. Lentils Lentils have slightly higher protein numbers and typically have slightly fewer carbohydrates than beans. They are rich in fiber and contain a significant amount of magnesium. Magnesium is known to improve blood and oxygen flow, leading to a lower risk of heart problems. Because they are a complex carbohydrate, they help stabilize blood sugar levels. With more than 50 grams of protein in one cup, lentils have a higher level of protein than soybeans. Like Continue reading >>

Diabetic Baked Beans

Diabetic Baked Beans

Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine tomato sauce, mustard, Splenda and Worcestershire sauce. Stir in great northern beans. Add onion and bacon bits. Mix well to combine. Cover and cook on low for 6 to 8 hours. Mix well before serving. HE: 2-1/2 protein, 1 vegetable, 1/4 slider, 5 optional calories Diabetic: 2 meat, 1 vegetable, 1 starch. Advertisement Continue reading >>

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