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Diabetes-Friendly Entrées & Side Dish Recipes

There's a myth to bust for good and that is that you cannot continue eating the foods and flavours you love when you have Diabetes.  As a Diabetes Foodie and expert in Natural Nutrition who insists on and indulges in foods with flare, there couldn't be anything further from the truth.  These are tried and true blood sugar savvy recipes with Dr. Cheryl's seal of approval!

MIXED BEAN SOUP

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.

INGREDIENTS

½ lb  navy beans

½ lb  lima beans

½ lb black beans

½ lb kidney beans

½ lb lentils

½ lb pinto beans

½ lb chickpeas

½ lb green split peas

½ lb yellow split peas

¼ lb pigeon peas

½ lb pearl barley

2 quarts water or chicken stock or vegetable stock 

1 large onion diced

2 Tbsp Olive oil

2 carrots diced

2 celery stocks diced

2 tsp salt

1 tsp pepper

DIRECTIONS

In a large pot or bowl, soak overnight all beans and barley except for green and yellow split peas.  When ready to cook drain beans and barley

Add olive oil and vegetables and sautee until soft. 

Add all beans, barley, water or stock and seasoning. 

Bring soup to a boil and simmer for 2-3 hrs until beans are tender.  

Dr. Cheryl's Holistic Tip: So many more foods are available as organic products, including beans.  Be sure to select organic foods whenever possible for you to avoid having unwanted chemicals in your meals and in your body.

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This delicious morsels are so easy to prepare and easy to eat!  They're a great alternative to eating drive thru food.  Make a batch or two and take 1-3 with you in the morning when in a rush.  It'll save you time and money, too!

INGREDIENTS

Non stick spray

12 4” thin pieces of of low sodium, nitrite free cooked ham

1 1/2 cups of roma or cherry tomatoes, de-seeded and chopped

1/3 cup green onions, chopped (a mix green and white parts, if desired)

1 tbsp fresh basil, chopped or dried basil

1/2 cup spinach, chopped

1/4 tsp freshly cracked tri-color peppercorn

2/3 cup parmesan cheese, finely shredded (not grated

6 free run eggs, lightly beaten

DIRECTIONS

Preheat oven to 350 degrees fahrenheit

Apply cooking spray to a 12 cup muffin pan

Line each cup with of a piece of cut ham

Top with spinach, onions, basil and chopped tomatoes

Sprinkle each cup with salt, pepper and then cheese.

Pour beaten eggs into each cup and mix so ingredients are blended well, being careful not to move the bottom layer of ham.

Baked for 20-25 minutes or until a knife comes out clean from the center of a quiche

Serve warm

Garnish with a piece of fresh basil (optional)

Dr. Cheryl's Holistic Tip: For your cooking spray, go for a healthier version such as Avocado oil.  It adds a little flavour to your meals, too.

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SALMON TERIYAKI

Who said you can't enjoy a sweet Asian favourite when you have Diabetes?  They couldn't be more wrong.  This recipe is sure to satisfy your craving for this popular dish!  

INGREDIENTS

2 to 3 lbs salmon with or without skin

SAUCE

3 tbsps Tamari

3 tbsps hoisin sauce

1 tbsp white vinegar

1 tbsp sesame oil

1/3 cup packed light brown sugar or the Swerve brand for your Diabetes-friendly option

2-3 medium garlic cloves, minced

2 tsps freshly grated ginger or half a teaspoon ground ginger

Toasted sesame seeds and 1 green onion, chopped for toppings

DIRECTIONS

Preheat oven to 400 degree fahrenheit

Combine sauce ingredients and stir until brown sugar is dissolved

Place individual salmon slices in a mixing bowl. Pour the sauce over the salmon, cover with plastic wrap and let marinate 20 minutes (at room temp or refrigerated).

Transfer salmon to prepared baking sheet (keep the marinade). Bake at 400 for 12-16 min or until salmon is flaky and cooked through, bake times may vary by thickness of salmon.

While salmon is baking, transfer remaining marinade to a small sauce pan and bring to a boil then reduce heat to a simmer and cook, stirring occasionally until slightly thickened (3-4 min) then remove from heat.

Once salmon is out of the oven, brush with teriyaki syrup, then sprinkle with chopped green onion and sesame seeds as desired.

Dr. Cheryl's Holistic Tip:  Go for wild salmon if possible in your area because it improves your blood lipids (fat-like substances found in your blood and body tissues) and cholesterol profile.

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OVEN BAKED CHICKEN WINGS

1 kilograms of organic chicken wings

1 tbsp olive oil or ghee

2 tbsp Hungarian paprika

2 to 3 tbsp brown sugar alternative such as such as granulated erythritol or combo Stevia and erythritol

½ tsp cracked fresh black pepper

½ tsp salt

1/4 tsp chili powder or more depending on taste

1 tsp garlic powder

1 tsp onion powder

½  tsp mustard powder

DIRECTIONS

Preheat oven to 425 degrees fahrenheit (you can also use an air fryer in 2 batches - about 25 minutes each and shake the basket after 10 minutes to ensure that they brown evenly)

Bake on the upper middle oven rack, turning every 20 minutes until wings are crispy and browned. The total cook time will depend on the size of the wings but may take up to 1 hour.

For crispy skin, place  under the grill for 2-3 minutes.

Dr. Cheryl's Holistic Tip:  Go for wild salmon if possible in your area  because the wild variety has been shown to improve your blood lipids (fat-like substances found in your blood and body tissues) and cholesterol profile.

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BAKED SWEET POTATOES

Another side dish (or entree with extra toppings) that taste better than the average, high carb potato.

INGREDIENTS

2 lbs of sweet potatoes

3 tbsps olive oil

Pink Himalayan salt to taste

1/2 - 1 tsp of freshly cracked black pepper or to taste

Your choice of seasonings such as parsley, oregano, cilantro, cinnamon, cumin, etc.

Your choice of toppings such as sliced red cabbage, shredded chicken, tomatoes, low-fat sour cream, sliced green onions, etc.

DIRECTIONS

Preheat oven to 400 degrees fahrenheit

Use a fork to poke holes into the sweet potatoes and coat with olive oil and salt and pepper.

Set them on the baking sheet and roast for 40 to 50 minutes, flipping half way through, or until puffed up and soft inside when pierced with a fork.

Serve the sweet potatoes and garnish with your choice of seasoning Dill parsley cilantro oregano, etc., or make it a meal and add shredded chicken or beef.

Dr. Cheryl's Holistic Tip:  Go for wild salmon if possible in your area  because the wild variety has been shown to improve your blood lipids (fat-like substances found in your blood and body tissues) and cholesterol profile.

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TURKEY CHILI

Another side dish (or entree with extra toppings) that taste better than the average, high carb potato.

INGREDIENTS

1.50 tbsp Olive oil

1 lb Extra-lean Ground Turkey

1 can of chickpeas, reduced sodium

1 can of kidney beans, reduced sodium

1 cup red pepper, diced 

2 carrots, diced

1 cup sliced mushrooms

1 large onion, chopped

1/2 tsp red pepper flakes or to taste (optional)

1 tsp ground cumin

1/2 tsp freshly cracked Tri-colour peppercorns

1 1/2 cups tomato puree, reduced sodium

½ -1 cup of water

Note you can add and use beans of choice in addition to the above

DIRECTIONS

Heat olive oil in a pan over medium heat

Add onions, carrots, and mushrooms, and sauté until soft

Add ground turkey and sauté until turkey is almost fully cooked

Add remaining veggies, tomato puree, beans, spices, and water.

Stir cover and simmer until veggies are fully cooked and liquid is absorbed, approx 20 min.

Dr. Cheryl's Holistic Tip:  Turkey is a low glycemic index food. That means it won't cause the blood sugar spike. Including turkey in your diet can help you to keep your blood sugar under control.

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