BEST RECIPES FOR DIABETES
• As a Black Dietitian of African Heritage- Nigerian to be specific, I am no stranger to the prevalence of diabetes and associated diseases like hypertension and dyslipidemia in my community. • It is of my experience that most people want to make healthier choices but may not always have the knowledge or the means to do so. • Food is medicine and plays such a crucial role in our overall health.
• It can either promote disease or promote well being, depending on the choices we make. It all starts with what you put on your plate, and subsequently your body. • Here are some life- enhancing, immune boosting, waist sliming, and disease curbing recipes that you can incorporate in your routine this year: BLOOD SUGAR STABILIZING SMOOTHIE
INGREDIENTS • • • • •
1 cup Almond milk (unsweetened) 2 cups Spinach, raw ¼ cup Strawberries (frozen) 1/2 Green Apple, cored and chopped 1 tablespoons Ginger Root, Raw
DIRECTIONS Combine ingredients in a blender. Makes one serving.
CHOLESTEROL LOWERING OATMEAL Serves 2 INGREDIENTS • • • • • •
1 cup almond milk 1 cup water 1/2 teaspoon cinnamon 1 teaspoon vanilla extract 1 cup whole rolled gluten-free oats 1/2 cup fruit of your choice to top (apples/pears/berries/etc.)
DIRECTIONS • Pour almond milk, water, and vanilla extract into saucepan over high heat until boiling. Pour in oats, continue to stir. • When the ingredients return to a boil, reduce to simmer. • Continue to simmer and stir for about 12-15 minutes until oats are of a creamy texture.
ANTI-INFLAMMATORY SALAD Serves 1 INGREDIENTS • 4 ounces Salmon, wild caught • 1/4 Avocado • 1/2 teaspoons Olive Oil, Extra Virgin • 1 1/2 teaspoons Vinegar, White, Distilled • 1 teaspoons Cilantro Leaf, Dried • 2 Lettuce leaves
• • • •
1/2 cups Tomato, Cherry, 1 ounce Mushroom, Raw A pinch of Pink Himalayan sea salt 1/4 teaspoon black pepper
INSTRUCTIONS • 1. Preheat the oven broiler. Line a baking sheet with aluminum foil. Place the salmon on the foil. Season with salt and pepper. Broil 15 minutes, until fish is easily flaked with a fork.
• 2. Sauté the mushrooms until tender. Place the tomatoes in a bowl, and drizzle with 1 tablespoon olive oil. Season with salt and pepper. • 3. In a large bowl, toss together the salmon, mushrooms, tomatoes, lettuce, avocado, cilantro. Drizzle with remaining olive oil and the vinegar.
• For more nutrition resources and scrumptious recipes, here are some of my free resources you can check out https://platefulofyum.com/free-tools/