Having diabetes doesn’t mean you should lose the flavor in your cookies and dishes. There are so many things you can use instead of the unhealthy ingredients that are bad for your blood sugar levels.
These include refined sugar, potatoes, ketchup, white rice, canned vegetables, and fruits, etc.
By using both healthy and delicious ingredients, you will not only prevent dangerous blood sugar spikes but actually enjoy your food.
Here are few cooking tips for diabetes-friendly meals that will cut calories and keep your blood sugar stable without losing flavor.
Replace sugar with unsweetened applesauce for your favorite desserts. Even better, make homemade applesauce and use it whenever you need it. The trick, however, is to reduce the amount of wet ingredients in the recipe as applesauce contains a lot of liquid.
In that way, you can enjoy your favorite baking dessert without worrying about raising your blood sugar levels.
Use these tiny hydrophilic seeds in different recipes to boost your meal’s nutrition and volume. They can absorb a lot of water, becoming gelatinous and increasing the size of your dish.
According to studies, they can help maintain healthy blood sugar and blood pressure levels, thus protecting from many diabetes-related complications. They don’t have a strong flavor; some even say they are flavorless, so you can add them to both, sweet and salty dishes.
The Glucose Chef who runs an online diabetes cooking show explains how to make sweet potato fries which are not only diabetes-friendly but also delicious. Sweet potato skin is full of fiber and potassium which helps regulate blood glucose.
He also uses many other low-glycemic ingredients like avocado, peppers, lime, onions, apple cider vinegar, almond oil, ginger, garlic, turmeric, etc.
His goal is to show you that diabetes doesn’t have to deprive you of favorite foods, but to make you learn how to cook healthier with whole foods and raw ingredients. He uses a lot of spices and herbs that make meals full of flavor. Keep in mind to use ingredients that are low in sugar and sodium.
So, instead of the typical French fries, prepare a much healthier version with sweet potatoes. Here’s how to make them.
Preheat the oven to 425. Cut the sweet potatoes into slices and place them on a baking pan and cooling rack, putting the rack over the pan. Put them in the oven and bake for half an hour. Now, it’s time to make the avocado sauce.
Chop the onion and add it to a bowl. Then dice the garlic and ginger and add them to the bowl together with the spices. Mix well. Cut the avocado into cubes and add it to the mixture in the bowl.
Blend the mixture in a food processor, and store the sauce in a ziplock bag and set it aside. The final part is to make the garnish mix.
Dice the olives into small pieces and add them to a bowl. Then, dice the shallot, red bell pepper, and chives, and add them to the olives. Stir it all together.
Let the sweet potato fries cool for a few minutes before transferring them to a clean bowl. Then, add a tablespoon of roasted almond oil and mix it together. Next, add a dinner spoon of za’atar and mix again.
Repeat the almond oil and za’atar step once again and give it another mix. Put the fries into a serving bowl and top it up with the garnish mix. Then, cut the corner off of the ziplock bag, and zig-zag your avocado sauce. Enjoy!