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Recipes & Nutrition Tips





Diabetes and Diet

(Information from – the American Dietetic Association)

There is no one diet for all people with diabetes. There is, however, a “recipe” for eating healthfully that is similar to recommendations for heart health, cancer prevention and weight management.

To successfully manage diabetes, you need to understand how foods and nutrition affect your body. Food portions and food choices are important. Carbohydrates, fat and protein need to be balanced to ensure blood sugar levels stay as stable as possible. (This is particularly important for people with type 1 diabetes.)

The keys to a healthy eating plan are:

* Eat meals and snacks regularly (at planned times).

* Eat about the same amount of food at each meal or snack.

* Choose healthful foods to support a healthy weight and heart.

Of course, each person reacts differently to foods – therefore, it is crucial to talk to your healthcare professional regarding how much of each food you should have at meals.

Spaghetti Squash with chicken, mushrooms and spinach

Recipe by: Cooking Light

“Using starchier vegetables in place of standard carbohydrates (pasta, rice, bread) can provide satisfaction while also limiting the carbohydrate. This recipe from Cooking Light highlights how satisfying a “pasta” meal can be without the standard pasta noodle.”

Click here for the recipe


New Recipes to add flavor to your salad: From Cayman Nutrition Blog

Lemon-chive Dressing


1/4 cup canola or olive oil
2 Tablespoons chopped fresh chives or green onions
1/2 teaspoon grated lemon rind
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 small clove garlic, minced
1/4 teaspoon each salt and pepper

In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper.
-Serve with torn mixed salad greens.


Light Vinaigrette Dressing


2 Tablespoons water
1 Tablespoon apple cider vinegar
1 clove garlic, minced
2 teaspoons Dijon mustard
pinch each salt and pepper
2 Tablespoons extra-virgin olive oil

In a small bowl, whisk together water, vinegar, garlic, mustard, salt and pepper; gradually whisk in olive oil.
-Makes about 1/3 cup.


Tomato Dressing


1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard

In a blender, blend tomatoes, vinegar, basil, thyme, and mustard until well combined. To store, transfer to a jar with a tight-fitting lid and refrigerate for up to 2 days. Shake well before serving tomato vinaigrette.


Fresh Herb Dressing


1/4 cup rice vinegar
2 Tablespoons fresh basil leaves
1 Tablespoon fresh oregano leaves
1/2 teaspoon fresh rosemary leaves
1 small clove garlic
1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup olive oil

In a blender add rice vinegar, fresh basil, oregano and rosemary leaves, garlic, Splenda or Stevia, salt, and pepper. Blend 10 to 15 seconds until all the herbs and garlic are finely minced. Gradually add the olive oil and continue blending for 10 to 15 seconds or until everything is mixed well.
-Makes about 2/3 cup

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