healthy-recipe

Staying Healthy and Satiated; healthy recipes for diabetics and heart health conscious individuals

Any individual concerned about diabetes or heart disease can find a great many ways to maintain their health—from staying active to cooking low calorie recipes*.

When attempting to balance your sugar levels or keep your cholesterol and blood pressure in check it is important to be cognizant of your food selection. Choosing foods that have beneficial fats, such as unsaturated fat, or foods that are sugar free, in the case of diabetes, can go a long way toward supporting your health goals. However, just because a food is healthy and low in calories doesn’t mean it can’t be delicious! Below are two recipes that provide very satisfying eating experiences and are adapted for diabetics and heart health:

Entree – sesame brown rice salad with shredded chicken and peanuts

  • Cook one cup of long-grain brown rice according to the package instructions
  • Put the cooked rice into a large bowl, and fluff it with a fork to break up any stickiness, then let it cool
  • Add 2 cups of cooked, shredded chicken breast, 1/2 cup shredded carrots, and 1/3 cup sliced green onions
  • Now add in 2 tablespoons of peanuts and 2 teaspoons of cilantro, tossing all ingredients until they become uniformly combined
  • Mix 2 tablespoons of fresh lime juice, 4 teaspoons of canola oil, 1 teaspoon of dark sesame oil, and 2 minced garlic cloves into a small bowl
  • Drizzle this mixture over the rice, and toss all ingredients
  • Place 1/2 cup of this salad mixture on plates to be served, sprinkling each serving with 1-1/2 teaspoons of peanuts and 1/4 teaspoon of cilantro

Dessert – Black Forest trifle

  • Prepare an 8-ounce package of sugar-free, low-fat chocolate cake mix according to package directions, including 3/4 cup of water
  • After the cake has cooled, remove it from the pan and cut it into cubes
  • Prepare a 1-ounce package of sugar-free, fat-free chocolate instant pudding mix according to directions on the package, using 2 cups of fat-free milk, and allow it to chill for at least a half hour afterward
  • Combine one 16-ounce package of cherries with 3 drops of red food coloring, along with the juice from the cherries
  • Put half the chocolate cake cubes in a 3-quart trifle bowl, and spoon half the cherry mixture over the cake
  • Spread 1 cup of pudding over the cherries, and use half the whipped topping to cover
  • As an additional garnish, top with sugar-free chocolate curls
  • Using a second 3-quart trifle bowl, repeat the process
  • Allow cake mixtures to chill for at least 8 hours before serving

* Recipes provided by myrecipes.com and health.com

Sandra L. Rivas, MS, EP-C
Health Promotion Specialist,
Mount Sinai Medical Center

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