Make Me Better Thrive

Living with diabetes doesn’t mean you have to compromise on flavor or satisfaction. With the right ingredients and recipes, you can enjoy delicious meals that are both healthy and diabetes-friendly. Here are some tasty recipes that will keep your blood sugar levels in check while delighting your taste buds.

1. Grilled Lemon Herb Chicken Salad

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• 4 cups mixed greens (spinach, arugula, romaine)
• 1 cucumber, sliced
• 1 avocado, sliced
• 1/4 cup feta cheese, crumbled

Instructions:

1. In a small bowl, mix olive oil, lemon juice, oregano, basil, salt, and pepper.
2. Marinate the chicken breasts in the mixture for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill the chicken for 6-7 minutes on each side or until fully cooked.
5. Let the chicken rest for 5 minutes, then slice it.
6. In a large bowl, combine mixed greens, cucumber, avocado, and feta cheese.
7. Top with grilled chicken slices and serve.

Nutritional Information (per serving):

• Calories: 320
• Protein: 30g
• Carbohydrates: 10g
• Fat: 20g

2. Quinoa and Vegetable Stir-Fry

Ingredients:

• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1/4 cup low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon sesame seeds
• 2 green onions, chopped

Instructions:

1. Rinse quinoa under cold water.
2. In a medium saucepan, bring water to a boil, add quinoa, reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
3. In a large pan, heat olive oil over medium-high heat.
4. Add garlic and sauté for 1 minute.
5. Add bell peppers, zucchini, and carrot; stir-fry for 5-7 minutes.
6. Stir in cooked quinoa, soy sauce, and sesame oil. Mix well.
7. Sprinkle with sesame seeds and green onions before serving.

Nutritional Information (per serving):

• Calories: 280
• Protein: 8g
• Carbohydrates: 40g
• Fat: 10g

3. Baked Salmon with Asparagus

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 teaspoon dried dill
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place salmon fillets and asparagus on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and lemon juice.
4. Sprinkle garlic, dill, salt, and pepper over the salmon and asparagus.
5. Bake for 15-20 minutes or until the salmon is cooked through and asparagus is tender.
6. Serve immediately.

Nutritional Information (per serving):

• Calories: 350
• Protein: 34g
• Carbohydrates: 8g
• Fat: 20g

4. Greek Yogurt with Berries and Nuts

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey (optional)
• 2 tablespoons chopped nuts (almonds, walnuts, pecans)

Instructions:

1. In a bowl, combine Greek yogurt and mixed berries.
2. Drizzle with honey if desired.
3. Sprinkle with chopped nuts.
4. Serve immediately.

Nutritional Information (per serving):

• Calories: 200
• Protein: 15g
• Carbohydrates: 20g
• Fat: 8g

Final Thoughts

Eating healthy as a diabetic doesn’t mean you have to give up delicious meals. These recipes are not only tasty but also tailored to help manage your blood sugar levels. Incorporate them into your meal plan and enjoy nutritious, satisfying dishes that support your health. Always remember to consult with your healthcare provider or a dietitian before making any significant changes to your diet.