The Diabetic Food Odyssey: Unraveling the Myth of the "Best" Food and Charting a Course for Success (Continued)

Chapter 2: Embracing Healthy Fats and Essential Tips for a Delicious Diabetic Diet

We've explored the wonderful world of low-GI carbohydrates and protein powerhouses, but remember, a balanced diabetic diet requires a symphony of nutrients. Let's delve into the world of healthy fats and discover essential tips for creating a delicious and blood-sugar-friendly eating plan.

2.1 Don't Fear the Fat! Healthy Fats for a Balanced Plate

Healthy fats are essential for a balanced diet and can even aid in blood sugar control. Contrary to popular belief, including healthy fats in your diet won't sabotage your blood sugar goals. Here are some healthy fat choices:

Chapter 2.1.1: Avocados - The Creamy and Versatile Superstar

Packed with healthy fats, fiber, and potassium, avocados are a versatile ingredient. Enjoy them mashed on toast, sliced in salads, or blended into a smoothie.

Chapter 2.1.2: Nuts and Seeds - Tiny Powerhouses of Nutrition

Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, fiber, and essential vitamins. Enjoy them in moderation as a snack or sprinkled on top of salads or yogurt.

Chapter 2.1.3: Olive Oil - A Heart-Healthy Fat for Cooking and Dressing

Use olive oil for cooking or salad dressings for a heart-healthy fat source. Choose extra virgin olive oil for the most health benefits.

2.2 Essential Tips for Building a Delicious Diabetic Diet

Now that you've explored a variety of delicious and blood sugar-friendly options, let's delve into some essential tips to build a delicious and sustainable diabetic diet:

Chapter 2.2.1: Become a Label-Savvy Superhero - Reading Food Labels

Food labels are your friends! Pay close attention to portion sizes, carbohydrate content, and sugar content. Learn to differentiate between total carbohydrates and dietary fiber, as fiber helps slow down sugar absorption.

Chapter 2.2.2: Fiber is Your Friend - Embrace Whole Foods

Fiber slows down sugar absorption and keeps you feeling full. Choose whole grains, fruits, and vegetables over refined carbohydrates like white bread, white rice, and sugary cereals.

Chapter 2.2.3: Portion Control is Key - Mastering Measurements

Use measuring cups and spoons to ensure you're sticking to the recommended portion sizes. Overeating, even healthy foods, can impact your blood sugar.

Chapter 2.2.4: Stay Hydrated - Water is Essential Drinking eight glasses of water daily is essential for overall health and can help regulate blood sugar levels.

Chapter 2.2.5: Planning is Power - Create a Meal Plan

Plan your meals and snacks to avoid unhealthy temptations. Having healthy options readily available will help you stay on track.

Chapter 2.2.6: Variety is Key - Explore New Recipes and Ingredients

Explore different recipes and ingredients to keep your diabetic diet interesting and enjoyable. Experiment with spices and herbs to add flavor without adding calories or carbs.

Remember: This information is for general guidance only. Consulting a doctor or registered dietitian is crucial for creating a personalized diabetic meal plan that considers your individual needs, medications, and preferences. They can also provide guidance on carbohydrate counting, a helpful tool for managing blood sugar levels.

Embrace the Delicious Journey:

Living with diabetes doesn't have to limit your culinary adventures. By incorporating these principles, exploring the fantastic food options available, and working with your healthcare team, you can create a delicious and healthy diet that empowers you to manage your diabetes and live a vibrant life. So, get creative in the kitchen, embrace the journey, and discover a world of delicious and diabetic-friendly meals!

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When I was young, I often helped my mother prepare dinner. As soon as I was old enough to handle a knife, I was her sous chef. LOL. By her side is where I learned to cook, and where the seeds of my love of food anthropology were sown. I would find myself wondering about who discovered that certain plants were edible or who decided to combine certain foods to make the dishes we would prepare. It is one of the most vivid of my memories from childhood. Among those vivid memories is how whenever my mom was planning Sunday, dinner before we’d head to the grocery store, she’d sometimes ask me, “what vegetable do you want on Sunday?” I almost always had one of two answers 1) Plantains (which isn’t a veggie, but you can’t tell a kid of Caribbean heritage that. HA!) or 2) Cucumber Salad.

I’m not sure where my mother got her recipe for her cucumber salad. It was such a simple recipe. Salt, pepper, vinegar, mayo, and cucumbers. That’s all it was but it was always so delicious.  I loved it. Lately, I find myself reaching for the foods that have historically brought me comfort while working to navigating these emotionally taxing times. And this one seemed so appropriate to compliment my summer holiday weekend meal. I’ve tweaked it a bit. Like for instance my mom always peeled her cucumbers whereas I do not. And I added some grape tomatoes to add even more summer freshness, but the fundamentals are the same. I hope you enjoy this simple but satisfying recipe as much as I do. And I also hope it inspires you to dig into your mamma’s recipe book to find a little comfort in these stressful times.

My Mama’s Cucumber Salad

I English cucumber sliced thinly 7 multi colored grape tomatoes sliced in half 1/8 cup vinegar 2 heaping Tbsp Vegan Mayo Salt, Pepper, Garlic Powder to taste(approximately 1 tsp salt, 1/2 tsp pepper and garlic powder each)

Combine all ingredients and refrigerate for at least 4 hours but preferably overnight.

Basil Quartet

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Tried basil flavors other than the tried and true Italian?  In addition to Italian basil, they had lemon, purple, and sweet Thai at my local grocers.  It was a fun change up to substitute one of these other varieties in my favorite recipes.  The simplest one is layering a slice of fresh mozzarella, then an Italian tomato slice, and topping off with a basil leaf.  It’s fun fast finger food that highlights other basil varieties unique flavors and it’s diabetic friendly!

Photo:  Italian, lemon, purple, sweet Thai

When I’m not trying out new-to-me basil flavors, I’m sewing vinyl aprons for my online shop - www.etsy.com/shop/topdrawerthreads .  Or, I’m shooting and listing just finished knitted items for my other shop - www.etsy.com/shop/topdraweryarns .

My daughter’s and friend have an online shop - www.etsy.com/shop/yesdesigns - where they hand make and sell cotton knickers with front cell pocket.  My other daughter has an online shop - www.etsy.com/shop/shroomblombags - where she designs and crochets mushroom inspired bags from recycled yarn. 

Looking for a mental getaway?  Check out my audio book review blog for some ideas - www.lendmeyourears2017.tumblr.com .

Bitter gourd, beans,cabbage and spices. Bitter gourd is a fantastic vegetable for those who are diabetic as it lowers blood sugar levels. #diabeticfoodlover #diabeticfoods #diabeticfoodshare #diabeticfoodblog #diabeticfoodievegan #diabeticfoodbali #diabeticfood #diabeticfoodinternational #diabeticfoodies #diabeticfoodideas #diabeticfoodguide #diabeticfooddelivered #diabeticfoodblogger #diabeticfoodtrail #diabeticfoodchoices #diabeticfoodoptions #diabeticfoodie #diabeticfooddiary #diabeticfoodplan #diabeticfoodonline #diabeticfoodhacks #diabeticfoodtherapy (at Morobe Province) https://www.instagram.com/p/Byw1GKhhg9L/?igshid=1ytblj1pyoa4

We have several diabetic customers lowering their sugar levels with our meals! 😊 All our meals are low in sugar and for those diabetics that need to track their macros we have full nutritional panels for all our meals on our labels as well as our website: http://www.tonysmeals.com.au/nutritional-information.php Click on link below to check out our reviews: ⬇️⬇️⬇️ https://www.facebook.com/pg/tonysmeals1/reviews/ #diabeticfood #diabetic #diabeticmeals #diabeticfriendly #diabeticdiet #diabeticvegan #diabeticfriendlyfood #diabeticfoodie #tonysmeals #adelaide #southaustralia (at Adelaide, South Australia) https://www.instagram.com/p/BwvYIA8DUBb/?igshid=gxfe23byk808

Buffalo Chicken Burger – wrapped in lettuce to make it low-carb | diabeticfoodie… https://ift.tt/2mQCTNI

Buffalo Chicken Burger – wrapped in lettuce to make it low-carb | diabeticfoodie… https://ift.tt/31jCNNx

Sugar Free Peach Crumble (For when you’re craving peach cobbler but can’t afford the extra carbs)

9 peaches peeled and sliced 1 ½ of erythritol* ½ tsp cinnamon ½ tsp nutmeg 2 Tbs cornstarch ½ cup water

Topping: 1 cup oatmeal ¾ cup walnut pieces 2 tsp vegan margarine 1 Tbs maple syrup** 1/8 cup Slenda “Brown sugar”

1) In a medium saucepan combine peaches, erythritol, spices, cornstarch and water. Cook on medium heat for 10 minutes stirring periodically.

2) While peaches cook combine all topping ingredients and with clean hands mix until margarine is evenly distributed and all oats and nuts are evenly coated.

3) Poor peach mixture into a ceramic or glass baking dish. Evenly cover the peach mixture with the topping mixture.

4) Bake on 350°F for 10 minutes or until the topping is golden brown.

*Erythritol is a sugar alcohol that you can find in the diabetic section of your supermarket. I like it best out of all the sugar alcohols because it does not bother my stomach at all like some of the others can.

**I used a sugar free maple flavored syrup, but if you have your blood glucose numbers well in control you can use a Tbs of real grade A maple syrup and it not effect your numbers too badly.

Choose your own adventure...

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An omelette is a jumping off point to your own adventure in diabetic eating.  When I started listing the vegetable fillings we have used, the list became nearly endless.  I didn’t even get to the cheeses that could be thrown in! 

The trick to omelettes is using the right size non-stick pan (11″ across) so your egg is a good thickness.  Another thing my daughter showed me was to use a plastic spatula to release the egg from the fry pan as you are just gently cooking the vegetable filling.  An old dog learns a new trick.  This is a very diabetic friendly meal to boot. 

2 T. margarine

2 eggs, whisked

Seasonings: 

1/8 t. fine sea salt

1/8 t. smokey Spanish paprika or hot curry powder

1/8 t. pepper

1 T. fresh basil, ribbon chopped

Fillings (choose two):

2 stalks asparagus, chopped fine

2 mushrooms, chopped fine

8 cherry tomatoes, halved

1/4 c. sweet onion, sliced thin or green onion

1/2 c. spinach, ribbon chopped

1/4 c. bell pepper, diced

1/4 c. cooked Brussels sprouts, chopped

1/4 c. marinated artichoke hearts, chopped

1/4 c. broccoli, finely chopped

Add seasonings to egg, set aside.  In an 11″ non-stick pan, melt margarine coating bottom of hot pan well.  Pour egg mixture across bottom of pan.  Let it cook to just until the eggs are set.  Add the vegetables to one side of the omelette.  Using a spatula, release the eggs and fold over vegetables.  Release the rest of the egg from the fry pan.  In just about the time it takes you to do this, your vegetables should be tender and the omelette ready to serve.

When I’m not experimenting in the kitchen with my daughter’s, I’m sewing oil cloth aprons for my online shop - www.etsy.com/shop/topdrawerthreads .  Or I’m knitting toques from recycled yarn for my other shop - www.etsy.com/shop/topdraweryarns .

My daughter’s and friend have an online shop - www.etsy.com/shop/yedesigns - where they hand make and sell retro crocheted bikini tops using a pattern direct from 1973.  My other daughter has an online shop - www.etsy.com/shop/shroombloombags - where she designs and crochets mushroom inspired bags from recycled yarn. 

Go on an adventure but never have to pack your bags with audio books.  Check out my audio book review blog for some great listens -  www.lendmeyourears2017.tumblr.com .

Caprese Zoodle Salad

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Playing with the idea of zoodles (zucchini noodles) but aren’t sure how to find them or how to fix them?  Zoodles can be found prepared in the frozen section at your local grocers, with the pre-cut vegetables in the produce dept., or do it yourself with a spiralizer tool.  Use them fresh or just barely cooked in a fry pan.  So very diabetic friendly, so check ‘em out!

3 - 4 c. zucchini, cut into noodles using a spralizer or pre-cut at your grocers

4 oz. red cherry tomatoes, halved

4 oz. gold cherry tomatoes, halved

8 oz. small balls of Buffalo mozzarella, drained

1/2 c. prepared pesto, check ingredients listing for no added sugar

fresh basil leaves for garnish

Combine zucchini noodles, tomatoes, and mozzarella in a large bowl.  Add pesto and toss until coated.  Garnish with fresh basil and serve, refrigerating any leftovers.

Source:  mymagazine.us, Winter 2018

When I’m not throwing together a fresh summer salad, I’m sewing cotton batik print aprons for my online shop - www.etsy.com/shop/topdrawerthreads .  Or I’m cruising my favorite reccyled/upcycled yarn sources for great textures and colors to knit into scarves and hats - www.etsy.com/shop/topdraweryarns .

My daughter’s and friend have an online shop - www.etsy.com/shop/yesdesigns - where they hand make and sell macrame jewelry...necklaces, anklets, bracelets.  My other daughter has an online shop - www.etsy.com/shop/shroombloombags - where she designs and crochets mushroom inspired bags from recycled yarn.

In the mood for a well told tale?  Check out my audio book blog for some ideas - www.lendmeyourears2017.tumblr.com .

Vegetable Korma Curry

Go with fresh or tap your freezer larder/pantry to save time and effort to make this easy to fix Indian dish.  It’s filled with vegetables in a savory curry sauce which you can serve on a bed of brown jasmine rice or as it comes if you’re trying to cut back on your carbs.  As far as vegetables to choose from, it’s pretty much whatever you have on hand such as fresh rutabaga (grated), turnip (grated), onion, zucchini, bell pepper, eggplant - scrubbed well with skins on for more fiber in the finished product. 

Or go with frozen defrosted California blend with carrots, broccoli, cauliflower, peas.  You can also use a few of each which is where I usually go when I’m making a fast meal for the family.  Just gather up about 5 c. of your favorite veg - fresh and frozen.  The Cashmerie Chilly Powder came from Amazon or your local Indian grocery. 

Fresh or frozen, you can cut corners instead of a bunch of vegetables - your choice. 

1/4 c. oil

5 c.+ vegetables chopped - rutabaga (grated), turnip (grated), onion, zucchini, bell pepper, eggplant, carrots, broccoli, cauliflower, peas

Sauce-

dash oil 

1 lg. tomato, diced

1 - 4 oz. can green chilies with liquid

2 c. oat milk yogurt or sour cream or plain yogurt

1/2 c. coconut milk

1 t. mustard seed

1 t. cumin, ground

2 t. garlic, minced

1 T. ginger, grated fine

1 t. turmeric

1/2 t. + Cashmerie chili powder depending on your heat preference

In a very large fry pan, saute 5 c. of the vegetables of your choice until just tender.  Be sure they’re defrosted first if necessary as those won’t need much further cooking, set aside in a warmed baking dish to keep them warm.  In that same large fry pan, saute tomatoes and green chilies in oil until just tender.  Add yogurt, coconut milk, mustard seed, cumin, garlic, ginger, turmeric, and chili powder.  Heat through then add vegetables back in and enjoy. 

When I’m not working up great soups with new ingredients, I’m sewing goldfish batik print aprons for my online shop - www.etsy.com/shop/topdrawerthreads and www.amazon.com/handmade/topdrawerthreads.

Or I’m knitting the last rows on a midnight black with blue/purple dots stocking cap for my other shop from upcycled yarn - www.etsy.com/shop/topdraweryarns

My daughter’s have an online shop - www.etsy.com/shop/yesdesigns - where they design and sew sassy cotton knickers with pocket for your Spring adventures. 

My older daughter has an online shop - www.etsy.com/shop/wildwovenwomen - where she pairs colors and textures of upcycled yarns to then knit into rainbow striped afghans.

My younger daughter has an online shop - www.etsy.com/shop/shroombloombags - where she crochets upcycled yarns into funky mushroom inspired shoulder bags.

Zip Greek Salad

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Think you don’t have the time to eat right?  Rethink that!  This salad is so fast to fix you will get whip lash!  Well, maybe not quite that fast but five to eight minutes will be all the time it takes to treat yourself and help manage your blood sugar levels with this crisp green flavorful salad.  The marinade works as dressing so it’s all one operation.  Check it out...

1 head Romaine, ribbon cut

1 cucumber, peeled, diced, seeded if you like

1 tomato, cored, cubed, seeded if you like

1/4 c. sliced Kalamata olives, no liquid

1 c. marinated artichoke hearts, halved out of the jar, with liquid

Option:  Feta cheese - 1/2 c. crumbled

Layer in the following order - Romaine, cucumber, tomato, olives, artichokes with liquid.  Enjoy!  Maybe this doesn’t take five minutes...time yourself to see how long it takes you.

When I’m not thinking up fast, delicious, diabetic friendly meals, I’m sewing batik chef aprons with pocket for my online shop -  www.etsy.com/shop/topdrawerthreads .  Or I’m merrily crocheting chevron pattern scarves from recycled yarn for my other shop - www.etsy.com/shop/topdraweryarns .

My daughter’s and friend have an online shop - www.etsy.com/shop/yesdesigns - where they hand make and sell cotton knickers - print or solid colors - with cell pocket. My other daughter has an online shop - www.etsy.com/shop/shroombloombags - where she designs and crochets mushroom inspired bags from recycled yarn.

On vacation but want to expand your mind?  Me, too!  Check out this audio book review blog for some ideas -  www.lendmeyourears2017.tumblr.com .

Salad Topping Mix

So easy to assemble, so many ways to utilize this healthy mix of seeds and nuts.  Just pour 1 c. of each of the following: salted sunflower seeds, pumpkin seeds, sliced almonds, pine nuts, sesame seeds - tan and black into a large jar with a tight lid and shake.  That’s it.  I use this mix sprinkled on tossed salad or a toast raft spread with mashed avocado or hummus.  It adds flavor, crunch, and nutrition - nicely done. 

When I’m not thinking up new flavor combinations, I’m sewing cotton pocket wrap chef aprons for my online shop - www.etsy.com/shop/topdrawerthreads and www.amazon.com/handmade/topdrawerthreads . 

Or I’m putting the finishing touches on hand crocheted throw rugs worked by me from upcycled recycled cotton fabric strips for my other shop - www.etsy.com/shop/topdraweryarns .

My daughter’s have an online shop -  www.etsy.com/shop/yesdesigns - where they design and sew cotton pocket knickers for kicking your heels up in.

My older daughter has an online shop - www.etsy.com/shop/wildwovenwomen - where she knits upcycled recycled yarns into soft - warm - cozy throws and afghans in eye catching striped patterns.

My younger daughter has an online shop - www.etsy.com/shop/shroombloombags - where she crochets fine threads into mushroom inspired garlands and necklaces.

Veggie Pasta with Roasted Veggies, Butternut Squash and Spinach/Avocado "pesto"

Ingredients 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper I medium yellow onion 1 lb Brussels Sprouts 1 butternut squash About 20 grape tomatoes cut in half Spinach or Veggie Spaghetti Kosher Salt Pepper Basil Garlic For Pesto 2 Avocados 2 handfuls of spinach 1 lemon ½ cup of canned organic chickpeas ½ cup fresh cilantro Kosher salt Cracked pepper Directions Preheat oven to 425 degrees (to roast veggies) 1- Cut pepper and onions into 1 inch pieces, Brussels sprouts in half and squash into 1 inch cubes. Line 2 cookie sheets with foil and pray with cooking spray.**  Place veggies on the sheet and spay lightly with cooking spray. Season with kosher salt, cracker black pepper and basil ( I eyeball seasonings. I’ll just say until all veggies are liberally covered). Place in the oven on middle rack and bake for 30 min. 2-Boil salted water and cook the veggie/spinach pasta (I use Barilla brand usually) for about 12 min for al dente. Also cut tomatoes in half and set to the side. Once the pasta is done strain and reserve 1 cup of the pasta water. 3-In a good blender combine the avocados(without peel or seed), the handfuls of spinach. the chickpeas, the juice of 1 lemon, the cilantro, salt and pepper until smooth 4-Once the veggie are done: In a large skillet toast 2 garlic cloves in a little cooking spray. Then pour ¼ of the reserved pasta water into the pan and add spaghetti. Add roasted veggies and tomatoes. lastly add the avocado “pesto” and combine until all is heated through and covered(you can add more of the reserved pasta water if you want the sauce a little thinner). This made 4 healthy servings. ** I used cooking spray because I am also trying to avoid oils right now, But if you wish you can toss the veggies in olive oil along with the seasonings.

Nearly irresistible...

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...but diabetic friendly!  Then I found them with black pepper, too.  Oh, boy...  These work well for me in my diabetic diet as a fast, take along nutrient dense anti-oxidant protein snack (5 grams in a 1 oz. serving).  I buy these in the bulk bins at my local discount grocer.  In addition to enjoying them as a portable snack, they are great tossed in stir fry or on a green salad.

Photo: left - salted cashews, right - salt and pepper cashews

When I’m not on the go with snack in hand, I’m sewing wrap around aprons for my online shop ( www.handmadeartists.com/shop/topdrawerthreads ).  Or, I’m crocheting throw rugs from recycled wool selvage for my other shop ( www.artyah.com/shop/topdrawerthreads ). 

My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell macrame hemp jewelry - necklaces, bracelets, anklets.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets mushroom inspired neck pouches.  If you’re on the go but want to stay in the know regarding great audio book listens, check out this website - www.lendmeyourears2017.tumblr.com .

www.etsy.com/shop/topdrawerthreads

Black White Red Salad

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What’s black and white and red all over?  An embarrassed penguin...a zebra with a sunburn...this healthy salad...they’re all the right answer!  This salad is great to serve at a picnic, neighborhood street party, as a camping side dish and fits in my diabetic diet plan - right on!  Try this yourself, see what you think!

2 cans Great Northern Beans, drained

1 can black olives, drained, halved

2 tomatoes, diced or 1 pt. of cherry tomatoes, halved

1 sweet onion, diced

½ c. olive oil

½ c. lemon juice

2 T. dried mint, crumbled fine

1 t. salt

¼ t. pepper

bay leaf

In a large bowl, add beans, olives, tomatoes, sweet onion, and bay leaf.   In a separate bowl, mix olive oil, lemon juice, mint, salt, and pepper. Pour over salad ingredients, toss well.  Let this sit refrigerated for 4 hours to let the flavors meld. 

When I’m not testing out summer salad possibilities, I’m sewing striking gathered waist tie aprons for my online shop ( www.etsy.com/shop/topdrawerthreads ).  Or, I’m knitting recycled cream wool with rainbow stripe yarns into soft cozy cowls for my other shop ( www.etsy.com/shop/topdraweryarns ). 

My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they design and sew summer shorts to pair with 1970′s crocheted bikini tops. 

My older daughter has an online shop, www.etsy.com/shop/wildwovenwomen , where she knits summer picnic blankets from rainbow recycled yarn.

Looking for a tale well told?  Check out my audio book review blog for suggestions - www.lendmeyourears2017.tumblr.com .