Diabetes alert: How to make most recipes healthier

Maybe you read the first half of my post on healthy eating (and diabetes) over at my personal website, here. If not, you might want to check out that good advice.

Now, I’m sharing how you can adapt recipes if you’re concerned with diabetes or really, health in general. And offering a few delicious, healthy recipes.

Adapting appetizers and entrées
In a dip use plain regular or even Greek yogurt for half the mayo or sour cream without sacrificing taste or texture
Substitute cucumber slices for crackers when serving dips or cheese. Or toast thinly sliced sweet potatoes and use them as a base: they are fabulous with mashed avocado

Adapting main courses
Add more vegetables than a recipe calls for OR add vegetables to one that might not have any–such as pasta dishes, stuffed peppers, taco fillings, meatloaf, etc. I always add broccoli, cauliflower, asparagus to my pastas!
Grill, saute or boil, which require less fat
Use avocado oil instead of olive oil, as the smoke point for olive oil is so low that toxins can be emitted–I just learned that a few months ago
Use whole-wheat pasta for lasagna or other pasta dishes. Or even pastas made from vegetables, such as chickpeas or lentils
Brown-rice vermicelli  is a great substitute for Asian stir fries.
A small serving of brown rice, whole-wheat couscous or quinoa make a nice side.

Salt, sugar, flour ideas
Substitute herbs and spices for salt and if you haven’t tried Mrs. Dash…check it out
Reduce sugar by one third in desserts and substitute vanilla extract or cinnamon
Replace half the sugar in a cake and substitute applesauce — so good!
Use whole wheat flour instead of white flour

And how about more than a few healthy recipes– but still tasty recipes — that are simple but leave an impression. And fill you up! They’re below.

Oh and also, in my other post I mentioned the Complete protein powder that makes such a good, flavorful smoothie--a delicious meal substitute to help manage diabetes or to general good health.  I have one at least once a day if not twice.  I use a cup of almond milk and a scoop of powder. For chocolate, I add a big handful of spinach or kale and blend–the vegetable taste disappears!  Or half a banana. I like to blend in two ice cubes so it’s icy cold and yummier.

My husband likes vanilla and adds to it cinnamon applesauce, blackberries, raspberries OR blueberries. He calls it “tasty” and he is super-picky. For more info contact Michelle Sugiyama at michelle.mindfuleating@gmail.com or 651-747-7779.  www.mindful-eating.com. And now, on to the recipes!

Healthy Spicy Chicken Soup

3-4 small, boneless, skinless chicken breasts
2 T avocado oil
1 medium onion, minced
5 C low-sodium chicken stock
diced tomatoes (if you use canned, make it low-sodium)
1 C low-salt veggie juice
2 T minced carlic
1 t cumin
1 t ground coriander
1 t chili powder, as spicy as you like it
Heat pan over medium heat then add oil and onion. Stir while cooking until translucent (about 3-4 minutes). Add chicken stock, chicken, tomatoes vegetable juice, garlic, cumin, coriander, chili powder, salt and pepper to taste. Cover and simuer until chicken is cooked through (depending on size of breasts, 30 to 40 min.)  Remove chicken, shred and return to broth. Make sure it’s hot when you enjoy it!

Carol’s Black Beans and Brown Rice

Equivalent of 2 cans of black beans, cooked. If using canned beans,
use low-sodium or rinse before using.
1 onion, chopped
1 yellow, orange or red pepper, chopped
avocado oil for cooking
brown rice (optional)
balsamic vinegar to taste

Saute onion and pepper together in avocado oil until soft.
Cook brown rice.
Add black beans to cooked vegetable mix. Heat through.
Dash in balsamic vinegar to taste. Makes 4-6 meals.

The balsamic gives it some extra flavor–and the entire dish is filling and good for you.

Eggs Bruschetta

This is my favorite brunch dish at a local restaurant and it’s so easy:

Grill or toast a slice of sourdough or other nice bread.  Top with a tomato slice, one slice of cooked bacon, two eggs over easy and sliced avocado.
Drizzle with balsamic and serve hot.  So very yummy and filling!

There’s a wealth of healthy recipes on line. Here are a few of my own favorites:

Check out THIS recipe for healthier Garlicky Chicken.

or Sweet & Tangy Salmon with Green Beans. 

and Spicy Roasted Sausage with Potatoes & Peppers.

If you’ve got a favorite easy and healthy recipe, please share in the comments below!