By David Saunders | UPDATED: 11:28, 24 April 2020
Keeping to a type-2 diabetic diet can be extremely bland and boring and if not done properly can increase your blood sugar levels.
With the help of CuraLife, we have come up with a day’s worth of diabetes-friendly recipes to use for breakfast, lunch, and dinner to help keep you on top of your diabetes.
Breakfast: Granola
Who doesn’t love good crunchy granola? Well, enjoy it even more and even healthier! This recipe is a great workout snack, as well as an excellent breakfast choice! It combines the perfect amount of carbs and protein, which can be sprinkled on top of your favourite greek yogurt or sugar-free applesauce for a good crunch! Did we mention it only takes 15 minutes to make?
Servings: 22
Ingredients:
1 cup unsalted cashews – chopped
1 cup unsalted raw pumpkin seeds
1 cup unsalted sunflower seeds
1 cup unsalted pecans – chopped
1 cup old-fashioned rolled oats- not quick cooking
1/4 cup natural peanut butter (can substitute for your favourite healthy nut butter!)
1/4 cup canola oil
1/4 pure maple syrup
Method:
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Preheat oven to 300 degrees.
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Line a baking sheet with foil or parchment paper. Coat with non-stick cooking spray.
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In a bowl, combine cashews, pumpkin seeds, pecans, sunflower seeds and oats and set aside.
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In the microwave, combine and melt peanut butter, oil, and Splenda Brown Sugar together. Stir together.
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Pour peanut butter mixture over oat mixture and stir to coat.
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Spread out the granola in a packed layer onto prepared baking sheet.
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Bake for 40-45 minutes while stirring every 10 minutes to ensure an even browning throughout.
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Remove from the oven and let the granola cool. Once cooled, break up granola and enjoy!
Nutrition Facts Per Serving (Serving size 1/4 Cup):
Calories: 200
Fat: 17.0g
Carbohydrates: 10g
Protein: 5g
Lunch: Fresh Veggie Rice Paper Rolls:
Are you sick of eating all of your veg in salad form? Look no further! This is the perfect recipe for you. These light rice paper rolls are packed with fresh vegetables and lots of colour, for a satisfying, quick and tasty meal for everyone to enjoy!
Servings: 8
Ingredients:
8 small rice-paper wrappers
½ cup shredded iceberg lettuce
¾ cup (50g) beansprouts, trimmed
1 medium cucumber, peeled, cut into ribbons
1 small carrot peeled and grated
1 medium sized avocado, peeled and cut into strips
Sweet chili sauce, to serve
Method
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Pour warm water into a heatproof bowl until half full. Dip 1 rice paper wrapper at a time in water. Place it on a flat surface after and let stand for 20-30 seconds, or until soft enough to get rolling without it splitting!
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Combine all veggies of choice and fold in ends. Roll up firmly to close in the filling. Cover all rolls with a damp paper towel so they do not get dried up.
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Serve with sweet chili sauce!
Nutrition Facts: Per Serving
KCal: 215
Fat: 14.4g (total)
Carbohydrates: 17.4g (total)
Protein: 3.1g
Dinner: Harissa spiced turkey and cauliflower mash
Turkey isn’t just for Christmas with this delicious recipe! Turkey is a great lean protein option and the cauliflower mash offers a healthy alternative to traditional mash.
Ingredients:
turkey, about 2.5 kg
1 orange, juiced
1 lemon, juiced
1 tbsp olive oil
1 tbsp honey
1 tsp grated ginger
4 garlic cloves, grated
2 tbsp harissa paste
2 tsp coriander
1 tbsp ground cumin
1 medium cauliflower
Salt
Pepper
1 tbsp olive oil
3 cloves garlic
Method for Turkey:
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Mix together all the ingredients for the marinade and rub over the turkey. Cover and marinate in the fridge overnight if possible!
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Heat the oven to 180C/fan 160C/gas 4. Put the turkey in a baking parchment-lined roasting tin and cook for 1 hour or until the turkey is cooked through. Remove from the oven and rest for 20 minutes.
Method for Cauliflower Mash:
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Bring a large pot of salted water to boil, add the cauliflower and garlic and cook for about 10 minutes or until the cauliflower is tender. Drain, return it back to the hot pan and let it stand for 2 to 3 minutes. Keep the lid on for steam.
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Transfer the cauliflower and garlic to a food processor, add olive oil, salt and pepper and purée until smooth. You can use a blender, an immersion blender, or a potato masher.
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Garnish with chopped fresh thyme, salt, pepper, and a drizzle of olive oil (optional)
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Enjoy!
Nutrition Facts: Per Serving of Turkey
KCal: 570
Fat: 42.5g
Carbohydrates: 1g
Protein: 57g
Nutrition Facts: Per Serving of Cauliflower Mash
KCal: 96
Fat: 3.8g
Carbohydrates: 14g
Protein: 5.1g