10 Diabetic Recipes that Value Your Health

Having a balanced diet is essential for people who suffer from diabetes, as this allows them to control blood sugar levels, prevent complications and promote general health.

And for this, contrary to what many people still think, you don’t need to sacrifice so much, as there are thousands of diabetic recipes that are delicious and nutritious.

Yes, we are aware of the constant challenge of balancing diet with the specific requirements of the condition, where it is often necessary to restrict certain foods. However, a healthy and tasty diet is more than possible!

In this blog, I will show you 10 diabetic recipes that can become delicious and simple options to include in your daily life. Come check it out and discover how you can transform food into a powerful ally in your daily journey.

1- Quinoa salad with roasted vegetables

To start, I’ve selected this particular recipe that contains quinoa, a versatile ingredient that can be easily incorporated into a variety of recipes. By including quinoa in your diabetic recipes, you not only add a punch of nutrition, but you also have a multitude of healthy and tasty cooking options.

Ingredients

1 cup cooked quinoa
2 cups of assorted vegetables (such as zucchini, peppers, carrots) cut into cubes
2 tablespoons olive oil
Salt and pepper to taste
1 lemon juice
Chopped fresh mint leaves (optional)

Method of preparation

Start by preheating the oven to 200°C. In a baking dish, place the cut vegetables and drizzle 1 tablespoon of olive oil over them. Then season with salt and pepper to taste.

Bake the vegetables in the preheated oven for about 20-25 minutes. In a large bowl, mix the previously cooked quinoa with the roasted vegetables. Add the lemon juice and the remaining olive oil, and mix well. Serve and enjoy this delicious salad with your favorite companions. Try adding lean proteins, like grilled chicken or tofu.

2- Vegetable omelet

The omelet, in addition to being practical, can easily be included in main meals. And of course it couldn’t be missing from our list of diabetic recipes!

Ingredients

2 eggs
1/4 cup chopped vegetables (such as spinach, tomatoes, mushrooms)
2 tablespoons of grated cottage cheese or white cheese
Salt and pepper to taste
1 teaspoon of olive oil

Method of preparation

In a bowl, beat the eggs as usual and season with salt and pepper to taste. Then, in a non-stick frying pan, heat the olive oil over medium heat. Add the chopped vegetables and cook for a few minutes until soft.

Then, pour the beaten eggs over the vegetables in the pan. Cook until the eggs are set. To finish, sprinkle the cottage cheese or grated white cheese on top of the omelet. If you wish, you can serve it with shredded chicken or grilled fish.

3- Grilled salmon with asparagus

Salmon is an excellent choice for people with diabetes due to its high content of omega-3 fatty acids, which can help reduce complications such as heart disease and inflammation, as well as being an excellent source of protein slim.

Ingredients

2 salmon filets
1 lemon juice
Salt and pepper to taste
1 teaspoon of olive oil
200g fresh asparagus

Method of preparation

Start by seasoning the filets with lemon juice, salt and pepper, then grill them on a grill or non-stick frying pan heated with olive oil for about 4-5 minutes on each side until completely cooked.

While the salmon is on the grill, cook the asparagus in boiling water for 2-3 minutes. Serve grilled salmon with cooked asparagus for a healthy and delicious meal!

4- Chicken and vegetable wrap

A wrap is a type of rolled sandwich, which offers a healthy and practical option for preparing a quick and tasty meal.

Ingredients

2 whole-wheat or low-carb tortillas
200g cooked and shredded chicken breast
1 cup chopped vegetables (such as lettuce, tomato, cucumber)
2 tablespoons of natural yogurt
1 teaspoon Dijon mustard
Salt and pepper to taste

Method of preparation

Prepare a dressing by mixing plain yogurt, Dijon mustard, salt, and pepper in a small bowl. Heat the tortillas in a frying pan or in the microwave. Spread half of the sauce on each tortilla and distribute the shredded chicken and chopped vegetables over the sauce.

To finish, roll the tortillas to form wraps and serve. They can serve as a light option for dinner, accompanied by a salad or soup.

5- Chicken breast stuffed with spinach and cheese

Among the diabetic recipes, this is a delicious combination of flavors. It is a healthy and easy-to-prepare option, perfect for any occasion.

Ingredients

2 chicken breasts
1 cup fresh spinach leaves
1/4 cup cottage cheese or ricotta cheese
Salt and pepper to taste

Method of preparation

Preheat the oven to 180°C and cut the chicken breasts in half to form two thin sections. Season with salt and pepper and mix the spinach and cottage cheese (or ricotta) in a bowl.

Spread the spinach and cheese mixture over each chicken breast half and fold in half to secure the filling. Wrap each stuffed chicken breast using aluminum foil and bake for 25-30 minutes, until the chicken is completely cooked. Remove the aluminum foil and serve.

6- Lentil salad with tuna

Did you know that lentils help control glucose levels, promoting slower and more stable digestion? Furthermore, its low glycemic index prevents spikes in blood sugar, making it a healthy and nutritious choice for people with diabetes.

Ingredients

1 cup cooked lentils
1 can of tuna in water, drained
1/2 chopped red onion
1 chopped tomato
1 lemon juice
2 tablespoons olive oil
Salt and pepper to taste

Method of preparation

To prepare this tasty lentil and tuna salad, start by mixing cooked lentils, tuna, onion and tomatoes in a large bowl. Season the salad with lemon juice, olive oil, salt and pepper. If you wish, you can finish with chopped fresh parsley.

7- Zucchini spaghetti with homemade tomato sauce

This recipe offers a healthy and light option, replacing traditional spaghetti with zucchini, and enhancing the flavor with a homemade tomato sauce.

Ingredients

2 medium zucchini
2 cups homemade tomato sauce
2 cloves of garlic, chopped
1 tablespoon olive oil
Salt and pepper to taste
Grated parmesan cheese (optional)

Method of preparation

Cut the zucchini into spaghetti shapes with a spiralizer. Then, sauté the chopped garlic in olive oil in a large frying pan, add the tomato sauce and let it heat up.

Add the zucchini strips to the sauce in the pan and cook for 3-5 minutes until tender. Season with salt and pepper to taste and serve. Optionally, it can be sprinkled with grated Parmesan cheese.

8- Fish baked with herbs

Here we have a simple and healthy recipe on how to prepare fish, enhancing its natural flavor with fresh herbs, creating a delicious meal.

Ingredients

2 white fish filets (such as tilapia, halibut)
1 lemon juice
2 tablespoons olive oil
2 cloves of garlic, chopped
1 teaspoon chopped fresh rosemary
Salt and pepper to taste

Method of preparation

To prepare this herb-roasted fish, start by preheating the oven to 200°C and place the fish filets on a baking tray. Then, in a small bowl, mix lemon juice, olive oil, minced garlic, rosemary, salt and pepper, and drizzle the filets with this mixture.

Bake in the preheated oven for 15-20 minutes, until the fish is cooked through and golden around the edges. If you wish, you can serve it by placing lemon slices on top.

9- Vegetable soup

A good vegetable soup can be very good for both the body and the soul, especially on cold days or when you just want to feel cozy. Not to mention that it is very easy and practical to prepare!

Ingredients

2 cups of assorted vegetables (such as carrots, zucchini, broccoli) cut into cubes
4 cups low-sodium vegetable broth
1/2 chopped onion
2 cloves of garlic, chopped
1 tablespoon olive oil
Salt and pepper to taste

Method of preparation

In a large pan, heat the olive oil and sauté the onion and garlic until soft. Add the cut vegetables and sauté some more. Pour in the vegetable broth, bring to a boil and cook over low heat for 20-25 minutes until the vegetables are soft. Season with salt and pepper, and serve hot.

10- Fruit and spinach smoothie

To finish our list of diabetic recipes we have the smoothie, refreshing drink, healthy and nutritious, which can be consumed as a quick meal, an energetic snack or a refreshing option on hot days.

Ingredients

1 cup fresh spinach
1 ripe banana
1/2 cup fresh strawberries or berries
1/2 cup almond milk
Ice cubes (optional)

Method of preparation

Place all ingredients in the blender and child until you obtain a homogeneous and creamy mixture. If you prefer a colder consistency, add a few ice cubes and blend again. Pour the smoothie into a glass and serve immediately to enjoy a refreshing drink.