- Cooking spray
- 3 teaspoons olive oil
- 1 onion, diced
- 1 green pepper, diced
- 2 cloves garlic, minced
- 2 cups quinoa
- 1 cup low-sodium, vegetable broth
- 2 ½ cups water
- 1 15.5 ounce can black beans (rinsed and drained)
- 1 14.5 ounce can diced tomatoes
- 1 tablespoon chili powder
- 1 teaspoon cumin
- ¼ teaspoon ground black pepper
- 1 ½ cups reduced-fat cheddar cheese, shredded
- Preheat the oven to 350 degrees F. Spray a 9×14-inch baking dish with cooking spray.
- Heat the olive oil in a pot over medium-high heat. Add the onions and green pepper, and sauté until the onions turn clear. Add the garlic and sauté for another 30 seconds.
- Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.
- Pour quinoa mixture into the baking dish and spread evenly. Top with cheddar cheese and bake 10 minutes until the cheese is melted and slightly golden.
- Makes 10 servings.
Nutritional Information per 1/2 cup Serving:
- Calories 240
- Total Carbohydrate 35 g
- Protein 13 g
- Total Fat 6 g
- Sugar 5 g
- Dietary Fiber 5 g
- Cholesterol 10 mg
*Recipe from the American Diabetes Association My Food Advisor: www.Diabetes.org*
This weekend we spring forward with Daylight Savings Time. It is important for people with diabetes to integrate the time change into their diabetes management. Please remember to change the time on your pumps and glucose meters on Sunday as most do not automatically update on their own. It is also a good idea to closely monitor your blood glucose levels to detect any highs or lows that may be due to the change in time of meals and medications. Have a healthy weekend!
Have you even heard someone say that they are trying a gluten-free diet? Chances are that you have! In fact, the gluten-free diet is becoming more and more popular although it may not be for everyone. Is it right for you?
Gluten is the protein part of wheat, barley, and other grains. Symptoms of gluten intolerance vary but can include abdominal cramps, bloating, unintentional weight loss or gain, inconsistent bowel movements and vitamin and mineral deficiencies. Speak with your doctor if you are having symptoms of gluten intolerance. Your doctor can prescribe a gluten-free diet as a method of treatment for celiac disease and gluten intolerance. There is no need to remove gluten from your diet unless you have a medical reason for doing so. Your diabetes educator is a great reference for personalized information in your gluten-free journey.
It’s no surprise, we have a lot of food choices if you need to eat gluten-free. Can you correctly list foods that contain gluten? What about foods that are gluten-free? Gluten is often found in many foods such as breads, pastas, baking flours, cereals, desserts, crackers, alcoholic beverages, gravies, dressings, sauces, seasonings, and soups. Many foods are naturally gluten-free, including fruits, vegetables, beef, poultry, fish, nuts, and eggs.
On the go? Use these tools to help identify gluten-free choices and to help you make the best choices for health overall:
- Find Me Gluten Free (Free)
- Gluten Freed App (Apple devices only-Free)
- Gluten Free Fast Food App ($0.99)
- Gluten-free Living Magazine and Pinterest
- Living Without Magazine and Pinterest
- Simply Gluten Free Magazine and Pinterest
- The Complete Guide to Naturally Gluten-Free Foods Book
- 1 14-ounce can reduced-sodium chicken broth
- 1 1/2 cups water
- 3/4 cup quick grits (not instant)
- 1/2 teaspoon freshly ground pepper, divided
- 3/4 cup cheddar cheese
- 1 pound peeled and deveined raw shrimp
- 1 bunch scallions, trimmed and cut into 1-inch pieces
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon garlic powder
- 1/8 teaspoon salt
- Position rack in upper third of oven; preheat broiler.
- Bring broth and water to a boil in a large saucepan over medium-high heat. Whisk in grits and 1/4 teaspoon pepper. Reduce heat to medium-low, cover and cook, stirring occasionally, until thickened, 5 to 7 minutes. Remove from heat and stir in cheese. Cover to keep warm.
- Meanwhile, toss shrimp, scallions, oil, garlic powder, the remaining 1/4 teaspoon pepper and salt in a medium bowl. Transfer to a rimmed baking sheet. Broil, stirring once, until the shrimp are pink and just cooked through, 5 to 6 minutes.
- Serve the grits topped with the broiled shrimp and scallions.
Nutrition Facts per Serving:
- 356 calories
- 13 g fat
- 197 mg cholesterol
- 27 g carbohydrates
- 32 g protein
- 1 g fiber
- 428 mg sodium
- 275 mg potassium
*Recipe from Eating Well: www.EatingWell.com*
Nutrition professionals are encouraging you to “Enjoy the Taste of Eating Well” by exploring new foods and flavors. Whether you are trying new veggies, whole grains, or creating new recipes to excite your taste buds, you are exploring new foods and flavors.
Here are 3 quick tips for enjoying the taste of healthy eating:
- Color Your Plate with Salad
Enjoy a variety of vegetables including dark-green, red, and orange vegetables on a bed of fresh leafy greens like spinach or romaine. These fresh veggies offer a beautiful touch of color, delicious flavor, and great nutrition. Bell pepper, carrots, cucumbers, and broccoli are great lower carbohydrate veggie choices that will not have a large effect on your blood glucose levels. One cup raw, or half a cup cooked, of these nutritious non-starchy vegetables is considered one serving and contains very few carbohydrates. Now that is food for thought!
- Great Grains
Enjoy the taste of eating well by choosing foods with different textures and taste. How? By trying a variety of whole grain foods. The Academy of Nutrition and Dietetics recommends making at least half of your grains whole. To be sure that you’re eating a whole grain food check the ingredients list on the food package. Fiber-rich whole grain foods like 100% whole-grain breads, pastas, tortillas, quinoa, brown rice, and even popcorn are great additions to a balanced healthy diet. It is important to note that these nutritious foods should be eaten in moderation because they have been shown to increase blood glucose. Enjoy the foods you love but eat less.
- Power-up with Protein
Choose a variety of foods from the protein group to help build strong muscles and stabilize blood glucose levels. Keep meat and poultry choices lean and low-fat to decrease the amount of saturated fat and calories because diets high in saturated fats raise the levels of “bad” cholesterol in the blood. Explore new tastes by trying lean ground turkey, salmon, tuna, and eggs. Vegetarian sources of protein can include tofu, nuts and seeds. Almonds, cashews, walnuts and pistachios as well as pumpkin, sesame, and sunflower seeds are all commonly eaten nuts and seeds. Minimize your sodium intake, which can help with lowering blood pressure, by choosing unsalted nuts and seeds.
Enjoy the taste of eating right by using these quick tips at your next meal!
DiabetesAmerica is ready to help you learn more about healthy nutrition all month long on our various social media sites including Facebook, Twitter and our WordPress Blog. This month we will also provide a chance for you to attend a free, interactive online class about Dining Out with Diabetes on Wednesday, March 21st at 12pm CST. To register for the class, please click here.
On Wednesday, March 14th, we celebrate Registered Dietitian Day and all of the Registered Dietitians on the DiabetesAmerica team who care for patients. Registered Dietitians use their nutrition expertise to help our patients make unique, positive lifestyle changes everyday.
To learn more about National Nutrition Month and Registered Dietitian Day, please visit The Academy of Nutrition and Dietetics website at www.EatRight.org.
Here at DiabetesAmerica, we understand that managing diabetes can be a challenge. It is not an easy thing to track blood glucose levels, monitor your diet, and log physical active. We also realize that it can be quite difficult to navigate the advancing technology in today’s cyber world. For that reason, we have teamed up with our Certified Diabetes Educators to bring you the latest and greatest in diabetes friendly resources. Keep in mind that, although these tools can be quite helpful, it is extremely important that you follow your physician’s orders as prescribed.
Here’s a list of some of the tools that our patients, people just like you, have found helpful and we hope you will too. For more information about strategies to help control your diabetes feel free to speak with your diabetes educator at your next scheduled office visit.
- Lose It! (Free)
- Calorie King (iPhone only-Free)
- My Fitness Pal (Free)
- Go Meals (Free)
- Glucose Buddy (Free)
- Academy of Nutrition & Dietetics: www.eatright.org
- USDA: www.choosemyplate.gov
- Diabetes Care and Education on Pinterest: http://www.pinterest.com/dcedpg/
- DiabetesAmerica on Pinterest: www.pinterest.com/diabetesamerica
- Diabetes Self-Management: www.diabetesselfmanagement.com
- Diabetic Living: www.diabeticlivingonline.com
- The Complete Diabetes Organizer