Diabetes-Friendly Entrée & Side Dish Recipes

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.

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.

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.