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Top 10 Super-Foods for Type 2 Diabetes

Keep these wonder ingredients on your shopping list and in your pantry.

Recipes: Super Meals

Add these to your regular repertoire.

Crunchy Fruit and Yogurt Breakfast Parfait

This breakfast-or-anytime parfait is packed with three super-foods: nuts, berries, and whole grains. Together they keep you feeling full.

Makes 6 servings

Nutty Granola

Ingredients

3 ½ cups old-fashioned oats

1 ½ cups finely chopped almonds, walnuts, and pecans

½ cup maple syrup

pinch of salt

1 tsp allspice

Directions

1. Mix all ingredients together, stirring well to combine.

2. Line a jelly roll pan with parchment paper. Spread granola on pan and bake at 325ºF 30-40 minutes, turning once, until golden brown.

Parfait

Ingredients

3 cups fresh or frozen fruit without added sugar (thawed)

3 cups nonfat plain Greek yogurt

⅔ cup Nutty Granola (recipe above)

Directions

1. In a medium bowl, combine all the fruit.

2. Layer ¼ cup yogurt in 6 tall clear parfait glasses, and top with ¼ cup fruit and 1 tbsp Nutty Granola; repeat once more in each glass.

3. Serve immediately.

Per serving:

202 calories, 14 g protein, 28 g carbohydrate, 4 g fat, 5 g fiber, 18 g sugar, 46 mg sodium. Calories from fat: 19%

Sweet Potato Pecan Pancakes

Once you taste these delicious pancakes, loaded with disease-fighting antioxidants, you won't make them any other way. Portion the batter to yield two pancakes per serving, and top with reduced-calorie syrup and crunchy nuts to start your day.

Makes 6 servings

Ingredients

1 lb sweet potatoes, roasted, peeled, and mashed

2 cups skim milk

2 large eggs, beaten

4 tbsp reduced-calorie pancake syrup, divided

1 tsp vanilla extract

1 cup all-purpose flour

1 cup whole wheat flour

4 tsp baking powder

1 tsp pumpkin-pie spice

¼ tsp salt

¼ cup chopped pecans, toasted

Directions

1. Place sweet potatoes, milk, eggs, 1 tbsp pancake syrup, and vanilla extract in a medium bowl and blend thoroughly.

2. In a separate bowl, sift together flours, baking powder, pumpkin-pie spice, and salt.

3. Blend sweet potato mixture with flour mixture, and whisk until smooth.

4. Coat a flat griddle with cooking spray and preheat over medium-high heat. Ladle batter onto hot griddle by heaping tablespoons and cook until golden brown, turning once when surface begins to bubble (about 2 minutes per side).

5. To serve, warm remaining syrup with pecans and pour over pancakes.

Per serving: 92 calories, 11 g protein, 50 g carbohydrate, 6 g fat(1 g saturated fat), 63 mg cholesterol, 5 g fiber, 8 g sugar, 188 mg sodium. Calories from fat: 18%

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