Type 2 diabetes tops the health risk charts in consumer nations. With obesity and sedentary lifestyle rates skyrocketing, is there hope for Type 2 diabetes? Yes — a vegetarian diet. Here are recipes for vegetarian diabetics. Although these recipes are vegetarian, fish recipes are included. Many vegetarians include fish in their diet. Fish contains large amounts of omega-3 fatty acids, which are necessary for a healthy diet. These recipes are quick and easy to prepare.
Broiled Salmon or Trout Fillets: Choose fresh or packaged frozen salmon fillets with no seasonings. Salmon can be prepared easily in the microwave, on the grill, in the broiler or in a frying pan. For frying salmon, use a small amount of olive oil to prevent the fish from sticking to the pan. In the microwave, no olive oil is needed. Place frozen or fresh fillets in the microwave. Season fish with dill and lemon juice or balsamic vinegar. Pompeian Acai-Pomegranate red wine vinegar is a new vinegar variety that contains only trace amounts of sugar and is loaded with antioxidants, which diabetics especially need. Lemon juice and vinegar make excellent salt substitutes for diabetics who also have high blood pressure.
Caesar Salad: Tear Romaine lettuce into bite-sized pieces. Dice one hard-boiled egg per salad. Coarsely chop one red onion. For dressing, blend anchovy paste, olive oil, Parmesan cheese, coarse ground pepper and vinegar until smooth. Toss lettuce, onions and eggs until lightly coated with Newman’s Own Organic Caesar dressing. Or make your own diabetic friendly dressing with olive oil, rice vinegar, cracked pepper and grated Parmesan cheese. Add grape tomatoes, diced vine-ripe tomatoes, sliced hard-boiled eggs, black olives and anchovy fillets if desired. Caesar salad makes an excellent high-protein vegetarian meal for Type 2 diabetes sufferers.
Grilled Tomatoes: Slice a large tomato into thick slices. Blend crushed sage leaf, rosemary, basil and Parmesan cheese. Dip both sides of tomato in herbed cheese mix. Grill or fry in olive oil until crispy. Top with a slice of mozzarella cheese if desired. Substitute Bragg’s Liquid Amino, lemon or lime juice, or vinegar for salt. Balsamic, Acai and Pomegranate vinegar are healthful and delicious. Grilled tomatoes are nutritious, satisfying vegetarian meal for Type 2 diabetics. Grilled tomatoes make a great breakfast.
Fiesta Rice: Brown rice is an excellent grain source for diabetics. In fact, according to BioTech, brown rice has been found to have anti-diabetic properties. Cook one pound of brown rice until tender. Add a 24-ounce jar of Newman’s Own lime-cilantro salsa. Alternate layers of salsa rice, shredded cheese, refried beans and black olives in a shallow baking dish coated with olive oil. Bake for 15 minutes or until heated through. Top with a layer of fresh romaine lettuce and chopped fresh tomatoes. Serve as a casserole. Diabetics and non-diabetics will love this healthy vegetarian dish. Rice is a great way grain source that is low in sugar and glucose.
Brown Rice Pudding: This vegetarian dish is made with herbs known for reducing diabetes (Journal for the American Association of Integrative Medicine). Cook brown rice according to directions. When cooked, blend in blond psyllium, found in health food sections as psyllium husks. Sweeten with Stevia (a natural sweetener known to reduce diabetes). Add fenugreek, cinnamon, ginger and ginseng (American, Siberian or Panax, all are effective against diabetes). Flavor with bilberry, also known locally as huckleberry.
Sources:
http://www.aaimedicine.com/jaaim/sep06/Blood_Sugar.pdf
http://www.biotech-weblog.com/50226711/brown_rice_compound_bioactive_against_diabetes.php
For more about Type 2 diabetes, visit www.healthhelp4u.blogspot.com. For more vegetarian recipes, visit www.greatfood4u.blogspot.com.
