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
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
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.
3 cups fresh or frozen fruit without added sugar (thawed)
3 cups nonfat plain Greek yogurt
⅔ cup Nutty Granola (recipe above)
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.
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
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
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%