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Diabetes & Diet: 3 Delicious Diabetic-Friendly Meals to Try Today!

diabetes-friendly meals

Your diet is a vital aspect of managing your diabetes. In addition to eating plenty of nutritional foods, physical activity is also a key component of life with diabetes. Together, the two can help you lead a healthier life and most importantly, avoid the complications that come with diabetes such as high blood pressure, weight gain, lack of energy, and high cholesterol.

At the Diabetes & Endocrinology Specialists of El Paso, our goal is to ensure that you place a priority on your overall health, especially if you have diabetes. We know that life with diabetes can be challenging, which is why our goal is to also help you find ways of enjoying food! And we’re confident you’ll enjoy the following diabetic-friendly meals because they don’t scrap on flavor and the ingredient replacement are just as delicious!

Breakfast: Breakfast Power Burrito

diabetic breakfast

For those with Type 2 diabetes, breakfast is a must! Your body needs healthy carbohydrates, protein, and fiber to get through the day. Additionally, it’s important to prevent a spike in blood sugar. That’s why the following menu item has everything your body needs to get your energy going and keep you full until lunch.  

Total prep time: 20 minutes or less

Feeds: 1 hungry person

Ingredients:

  • 1 large egg
  • Chopped onions
  • Chopped green peppers
  • Spinach
  • 1 whole wheat tortilla
  • Nonfat cheddar cheese
  • Pepper
  • Salsa
  • Extra Virgin Olive oil

Directions:

  1. In a large pan (lightly oiled with Extra Virgin Olive oil) add chopped onions, green peppers, and spinach. Cook under a medium heat.
  2. Once the veggies are cooked, crack one large egg and mix.
  3.  Add pepper to taste.
  4. Once the egg is cooked to your liking, place the mixed eggs and veggies on your wheat tortilla. Add cheese and salsa to your liking.
  5. Wrap and enjoy!

Lunch: Sweet and Savory Turkey & Peach Burgers

diabetic lunch

Looking to bring something delicious with you for lunch? This sweet and savory turkey burger really brings all the flavor. They’re easy to make and make for a tasty lunch. It can be tiring bringing in the same boring salad when you’re craving something big and delicious. This diabetic-friendly turkey burger will do the trick!

Prep time: 25 minutes

Feeds: 6 servings

Ingredients:

  • 1 – ½ pounds of lean ground turkey
  • Multigrain hamburger buns
  • 2 small peaches, peeled and chopped
  • Pepper
  • Salt for tasting
  • ⅓ cup of fat-free mayonnaise
  • 1 – ½ teaspoons of canola oil
  • ½ teaspoon of minced ginger root
  • For toppings: lettuce, red onion, and tomatoes

Directions:

  1. In a large skillet, add peaches and ginger and cook until tender. Move to a small bowl once they’re ready.
  2. In a large bowl, add chopped onion, pepper, and salt. Then add turkey and mix in thoroughly. These will be your six thick patties. 
  3. Coat your grill with a paper towel of canola oil. Grill your turkey burgers over a medium heat. Make sure each side touches the grill.
  4. Coat your multigrain buns with mayonnaise and add the turkey patty, a slice of peach, lettuce, red onion, and tomato.   

Dinner: Lasagna Better Than Garfield’s

diabetic dinner

You might be thinking, wait— doesn’t lasagna have pasta? Yes, it does but for this recipe, we’re going to substitute flour with whole wheat pasta. Plus, we’re going to incorporate lots of veggies and healthy protein, you won’t even miss the old stuff. We recommend making this for you and the entire family for your next dinner.

Total prep time: 30 minutes & 40 minutes to bake

Feeds: roughly 8 servings

Ingredients:

  • 9 whole wheat lasagna noodles
  • 1 pound of lean ground beef
  • Chopped onion, green pepper, zucchini, and spinach (or your favorite vegetables)
  • 1  jar (24-ounce) of meatless pasta sauce 
  • 1 large egg
  • 2 tablespoons of white balsamic vinegar
  • ½ cup of basil leaves
  • 2 cups of part-skim mozzarella cheese 
  • ¼ cup of grated Parmesan cheese 
  • 1 carton of fat-free ricotta cheese
  • 2 tablespoons of white balsamic vinegar
  • 2 tablespoons of ground flaxseed
  • Italian seasoning
  • Pepper

Directions:

  1. Preheat your oven to 350°. As the oven is warming up, cook your noodles based on the packaging’s description. In a stockpot, cook your beef, zucchini, green peppers, spinach, and onion. Make sure the beef is cooked fully and there are no pink spots. As the beef and veggies are cooking, add your garlic.
  2. Once the beef is cooked, stir in your pasta sauce, flaxseed, basil, and Italian seasoning and pepper to taste. 
  3. Drain your noodles and rinse them in cold water. 
  4. In a small bowl, crack your large egg open and add vinegar, spinach, and fat-free ricotta cheese.
  5. In a 13×9 inch-pan that’s been coated with cooking spray, spread 1 cup of meat. Then layer it with three noodles across and 2 cups of the meat mixture, some ricotta cheese, and some mozzarella cheese. 
  6. Continue to layer the pan with noodles, cheese, and meat until the top has noodles. Add Parmesan cheese to the top.
  7. Cover the pan and place it in the oven for 30 minutes. 
  8. Remove the cover and allow it to bake for an additional 10 to 15 minutes.
  9. Once removing it from the oven, let it stand for 10 minutes.
  10. Serve and enjoy!  

Receive the Care You Need to Manage Your Diabetes — Visit the Diabetes & Endocrinology Specialists of El Paso Today

We invite you to explore your options for diabetes treatment today. Our goal is to ensure that your concerns are addressed one-on-one and that the choices you are making today will impact your health for the better tomorrow. Please connect with us today to learn more about diabetes management services.  


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