Diabetic Cookbook for Two (15 page)

PER SERVING
Calories: 426; Total Fat: 27g; Protein: 20g; Carbohydrates: 27g; Sugars: 8g; Fiber: 6g; Sodium: 168mg

TOSS IT TOGETHER TIP:
Make your own pesto with leftover walnuts. In a food processor, blend together fresh basil, walnuts, extra-virgin olive oil, and garlic. Serve on whole-grain bread, tossed with whole-grain pasta, or mixed with grains. Chopped walnuts also make a great addition to hot and cold breakfast cereals, mixed into yogurt and smoothies, or processed into homemade walnut butter.

GLUTEN-FREE • DAIRY-FREE

PREP TIME: 15 MINUTES, PLUS 1 HOUR CHILLING TIME • COOK TIME: 25 MINUTES

This plant-powered, quick, and wholesome salad uses high-protein quinoa and roasted soy nuts to create a nutty, crunchy meal that is sure to please. Soy nuts are high in isoflavones, a type of phytochemical shown in hundreds of studies to help prevent heart disease and certain types of cancer. Soy nuts are lower in calories and fat, and higher in protein and fiber than other nuts. A one-quarter-cup serving has about 120 calories, 10 grams of protein, and 6 grams of fiber. Fiber-and potassium-rich beets are mixed in for their beneficial effects on reducing insulin resistance.

For the vinaigrette

1 tablespoon extra-virgin olive oil

2 tablespoons red wine vinegar

1 garlic clove, chopped

Freshly ground black pepper, to season

For the salad

2 medium beets

1 small bunch fresh kale leaves, thoroughly washed, deveined, and dried

Extra-virgin olive oil cooking spray

⅓ cup dry quinoa

⅔ cup water

¼ cup chopped scallions

½ cup unsalted soy nuts

To make the vinaigrette

In a large bowl, whisk together the olive oil, red wine vinegar, and garlic. Season with pepper. Set aside.

To make the salad

1.
Into a medium saucepan set over high heat, insert a steamer basket. Fill the pan with water to just below the bottom of the steamer. Cover and bring to a boil.

2.
Add the beets. Cover and steam for 7 to 10 minutes, or until just tender. Remove from the steamer. Let sit until cool enough to handle. Peel and slice. Set aside.

3.
Spray the kale leaves with cooking spray. Massage the leaves, breaking down the fibers so they’re easier to chew. Chop finely. You should have 1 cup.

4.
In a small saucepan set over high heat, mix together the quinoa and water. Bring to a boil. Reduce the heat to medium-low. Cover and simmer for about 15 minutes, or until the quinoa is tender and the liquid has been absorbed. Remove from the heat.

5.
Immediately add half of the vinaigrette to the saucepan while fluffing the quinoa with a fork. Cover and refrigerate for at least 1 hour, or until completely cooled. Set aside the remaining vinaigrette.

6.
Into the cooled quinoa, stir the chopped kale, scallions, soy nuts, sliced beets, and remaining vinaigrette. Toss lightly before serving.

PER SERVING
Calories: 357; Total Fat: 16g; Protein: 16g; Carbohydrates: 38g; Sugars: 6g; Fiber: 9g; Sodium: 166mg

TOSS IT TOGETHER TIP:
Soy nuts are sold in bulk bins. Paired with other nuts, they make an excellent snack. Pair ¼ cup with half an apple—you’ll have a low-carb, high-fiber, high-protein diabetic-friendly snack to keep your blood sugar steady between lunch and dinner. Homemade soy nuts are easy to make, too! You can soak and cook soybeans or used canned to reduce prep time. Simply bake them in a 350°F oven for about 45 minutes.

GLUTEN-FREE • QUICK & EASY

PREP TIME: 10 MINUTES

This salad contains fat-free feta cheese to keep the tangy, powerful flavor while eliminating the unhealthy saturated fat and cholesterol. High in protein, calcium, and vitamin D, it only takes a small amount of feta to add flavor to dishes. The green beans and kidney beans complete the Greek theme, with an added touch of sweet and tart from antioxidant-rich dried cranberries. The phytonutrients in cranberries have been shown to protect against urinary tract infections, and provide powerful anti-inflammatory properties that support the immune system and decrease risks for developing cardiovascular disease and certain types of cancer.

1 cup chopped fresh green beans

6 cups washed and chopped romaine lettuce

1 cup sliced radishes

2 scallions, sliced

¼ cup chopped fresh oregano

1 cup canned kidney beans, drained and rinsed

½ cup cranberries, fresh or frozen

¼ cup crumbled fat-free feta cheese

1 tablespoon extra-virgin olive oil

Salt, to season

Freshly ground black pepper, to season

1.
In a microwave-safe dish, add the green beans and a small amount of water. Microwave on high for about 2 minutes, or until tender.

2.
In a large bowl, toss together the romaine lettuce, radishes, scallions, and oregano.

3.
Add the green beans, kidney beans, cranberries, feta cheese, and olive oil. Season with salt and pepper. Toss to coat.

4.
Evenly divide between 2 plates and enjoy immediately.

PER SERVING
Calories: 283; Total Fat: 9g; Protein: 17g; Carbohydrates: 42g; Sugars: 10g; Fiber: 13g; Sodium: 612mg

TOSS IT TOGETHER TIP:
You can usually find fresh cranberries year-round in most produce departments, or in the freezer section. Cranberries are very low in calories and can be mixed into breakfast cereals and baked into savory dishes. Cranberries are considered to be a medium–glycemic index food, so they fit with a diabetic meal plan. You can also toss together leftover grains, kidney beans, feta, cranberries, and fresh mint using a simple formula of: grain + bean + feta + berry + herb. Just add your favorite dressing and enjoy!

GLUTEN-FREE • QUICK & EASY

PREP TIME: 15 MINUTES

Traditional tuna salad can be high in calories and unhealthy saturated fat and cholesterol because it is typically made with mayonnaise. This wonderfully simple, tasty recipe is a mock tuna salad made with chickpeas. Great alone or on a bed of romaine lettuce or baby greens, this dish is healthy and wholesome. It won’t taste exactly like tuna fish, but it will give you the mouthfeel and satisfaction of its unhealthy cousin.

2 cups canned chickpeas, drained and rinsed

½ cup plain nonfat Greek yogurt

2 small celery stalks, chopped

1 small cucumber, chopped

½ cup chopped red onion

2 tablespoons freshly squeezed lemon juice

1 tablespoon chia seeds

1 garlic clove, chopped

1 teaspoon minced fresh parsley

Salt, to season

Freshly ground black pepper, to season

2 large romaine lettuce leaves

1.
In a medium bowl, roughly mash the chickpeas with the back of a fork.

2.
Add the yogurt, celery, cucumber, red onion, lemon juice, chia seeds, garlic, and parsley. Mix well. Season with salt and pepper.

3.
Place half of the chickpea mixture on each romaine lettuce leaf. Wrap and serve chilled or at room temperature.