Quick, affordable, nutritious recipes to master your diabetes
My recent blog posts have been quite “heavy” in content. I’ve shared my thoughts on stress, on choosing the hard way versus the easy way, on journaling and dealing with the Ego.
It was thrilling to unveil (to myself first) how these things have an impact on us as type-1 diabetic, and I am very proud to have brought some of these patterns to the surface.
However, sometimes a lighter topic is also appreciated: I can explore other content ideas, and you can enjoy something that does not pose existential questions for once.
So today I am going to share a couple recipes that I’ve been enjoying lately! I am absolutely not a chef, nor do I have any notable skill in the kitchen, but I like my simple meals to taste good, be satisfactory, energising and…affordable!
With this spirit I am sharing a bomb salad dressing and a bomb pasta recipe.
All the ingredients I use are Mastering Diabetes approved, being green light, whole plant based foods - the foods that will keep your BG under control and help you achieve your best time in range ever.
Let’s get cooking!
3 minutes “Beets and Beans” salad dressing
I am one who can eat salad straight out of the pack, with no dressing.
I am also one who likes his salad to be loaded with plenty of extra nutrition.
And I am also one who loves a salad dressing that gives the salad that “weight”, that chewiness that provides an entire sensorial experience.
That’s why I love my “beets and beans” salad dressing. It takes 3 minutes to prepare, and it costs around 1 euro/dollar.
Ingredients:
No specific indication on the quantity, I tend to follow my instinct and adapt based on how much I want to eat. The following is for one meal:
Take 3-4 beetroots. I buy them raw and steam them, but you can easily buy them pre-cooked in the store).
Take a few cans of a legume of choice. I usually go for white/cannellini beans, or chickpeas.
Add some apple cider vinegar, lemon squeeze, turmeric, black pepper and a pinch of salt.
Optional: add some garlic, balsamic vinegar or glaze.
Process:
Throw everything in a blender, and blend it.
The result should be a wonderful purple cream, its consistency depending on the amount of liquids you choose to add. I like it very thick, but you can add lemon juice or some water to make it a bit smoother.
Result:
As anticipated above, you now have a wonderful purple cream that should make your mouth water. If it doesn’t, you’ve done something wrong.
In any case, your cream is oil free, packed with proteins from your legumes, and a legit powerhouse of nutrition and health thanks to the beetroots.
It is also low calorie, filling, extremely quick to make, and extremely versatile.
If using it as a salad dressing does not speak to you, you can easily slice a few carrots, some toasted wholewheat bread and dip them into it as you would with hummus. You can use it as a side dish or as your main serving, as I love to do. Whatever your choice, I am sure you’ll love it.
10 minutes(ish) oil-free, high-protein “Bomb Pasta”
This is a quick recipe I use as a post-workout meal to replenish my glycogen stores and give my body the right nutrition needed for the recovery process.
It is also an overall great “everyday meal” for those busy work week days where there’s little time to cook.
It is rich in carbohydrates (whole carbohydrates of course!), rich in proteins and oil-free.
All ingredients considered, it will hardly surpass the 1 euro/dollar threshold.
Ingredients:
Once again, no specific indication on the quantity, feel free to adjust based on your hunger. This is what I would cook for a single serving for myself:
125g of wholewheat pasta (I like spaghetti).
One can of a legume of choice. To play with colors, I tend to use black, red beans or green peas. Use whatever you fancy!
A bunch of veggies: broccoli, cauliflower, brussels sprouts are all great choices here. I use frozen ones to save on time, but feel free to cook them fresh!
Add garlic, onion, pepper, turmeric at a minimum. Some soy sauce is also a good option if that’s your thing.
Process:
Boil some water and cook the spaghetti in a pot (around 10 mins).
While they cook, put the frozen veggies in a pan with the spices, the garlic and the onion at a medium heat.
While the stove does its job, blend your can of legumes until it becomes a nice, smooth spread.
Throw the spaghetti into the pan with the rest of the veggies and stir them a bit.
Now pour your beans spread onto the pasta.
Result:
You now have a warm, creamy beauty in your pan and a choice to make: you can put everything on a plate like a civilised individual would do, or eat it straight from the pan, like yours truly. Your call!
The way you choose to eat this blessing of heaven will not affect its taste. I am sure you’ll love this one too, and that you’ll reap its energy.
Here we are, two recipes and a full stomach later.
Nothing fancy, nor complicated. Just simple staple foods turned into something very very tasty.
How did they taste? Did you make any variations? I love to hear your own takes on my suggestions and be inspired by them. I am sure these affordable, quick, nutritious and diabetic-friendly recipes will help you master your own diabetes!
