Diabetes is a chronic disease that affects millions of people worldwide. People with diabetes have to be very careful about what they eat to manage their blood sugar levels. Vegetables are an excellent choice for diabetics as they are low in calories, high in fiber, and packed with nutrients. In this article, we will share some delicious vegetable recipes that are perfect for diabetics.
Roasted Carrots with Thyme
Ingredients: - 1 pound of carrots, peeled and sliced - 2 tablespoons of olive oil - 1 tablespoon of fresh thyme leaves - Salt and pepper to taste Instructions: 1. Preheat the oven to 400°F. 2. In a large bowl, toss the sliced carrots with olive oil, thyme leaves, salt, and pepper. 3. Spread the carrots in a single layer on a baking sheet. 4. Roast for 20-25 minutes or until the carrots are tender and caramelized. Nutrition: - Calories: 130 - Carbohydrates: 16g - Fiber: 4g - Protein: 1g - Fat: 7g - Sodium: 160mg
Green Bean Salad with Lemon Dressing
Ingredients: - 1 pound of green beans, trimmed - 1/4 cup of olive oil - 2 tablespoons of fresh lemon juice - 1 tablespoon of Dijon mustard - 1 clove of garlic, minced - Salt and pepper to taste Instructions: 1. Bring a large pot of salted water to a boil. 2. Add the green beans and cook for 3-5 minutes or until tender but still crisp. 3. Drain the green beans and rinse them with cold water. 4. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper. 5. Toss the green beans with the dressing and serve. Nutrition: - Calories: 130 - Carbohydrates: 9g - Fiber: 4g - Protein: 2g - Fat: 10g - Sodium: 110mg
Spicy Roasted Cauliflower
Ingredients: - 1 head of cauliflower, cut into florets - 2 tablespoons of olive oil - 1 teaspoon of smoked paprika - 1/2 teaspoon of cumin - 1/4 teaspoon of cayenne pepper - Salt and pepper to taste Instructions: 1. Preheat the oven to 425°F. 2. In a large bowl, toss the cauliflower florets with olive oil, smoked paprika, cumin, cayenne pepper, salt, and pepper. 3. Spread the cauliflower in a single layer on a baking sheet. 4. Roast for 20-25 minutes or until the cauliflower is tender and golden brown. Nutrition: - Calories: 120 - Carbohydrates: 8g - Fiber: 3g - Protein: 3g - Fat: 10g - Sodium: 230mg
Ingredients: - 2 medium zucchinis, sliced lengthwise - 2 tablespoons of olive oil - 1/4 cup of grated Parmesan cheese - Salt and pepper to taste Instructions: 1. Preheat the grill to medium-high heat. 2. Brush the zucchini slices with olive oil and season with salt and pepper. 3. Grill the zucchini for 2-3 minutes per side or until tender and slightly charred. 4. Sprinkle the zucchini with grated Parmesan cheese and serve. Nutrition: - Calories: 90 - Carbohydrates: 4g - Fiber: 1g - Protein: 4g - Fat: 7g - Sodium: 180mg
Balsamic Roasted Brussels Sprouts
Ingredients: - 1 pound of Brussels sprouts, trimmed and halved - 2 tablespoons of olive oil - 2 tablespoons of balsamic vinegar - Salt and pepper to taste Instructions: 1. Preheat the oven to 400°F. 2. In a large bowl, toss the Brussels sprouts with olive oil, balsamic vinegar, salt, and pepper. 3. Spread the Brussels sprouts in a single layer on a baking sheet. 4. Roast for 20-25 minutes or until the Brussels sprouts are tender and caramelized. Nutrition: - Calories: 90 - Carbohydrates: 10g - Fiber: 4g - Protein: 4g - Fat: 5g - Sodium: 70mg
Broiled Asparagus with Lemon and Garlic
Ingredients: - 1 pound of asparagus, trimmed - 2 tablespoons of olive oil - 2 cloves of garlic, minced - 1 lemon, zested and juiced - Salt and pepper to taste Instructions: 1. Preheat the broiler. 2. In a large bowl, toss the asparagus with olive oil, minced garlic, lemon zest, salt, and pepper. 3. Arrange the asparagus in a single layer on a baking sheet. 4. Broil the asparagus for 5-7 minutes or until tender and slightly charred. 5. Drizzle the lemon juice over the asparagus before serving. Nutrition: - Calories: 70 - Carbohydrates: 5g - Fiber: 2g - Protein: 3g - Fat: 6g - Sodium: 120mg
Conclusion
Including more vegetables in your diet is an excellent way to manage diabetes and improve your overall health. These recipes are easy to make, delicious, and packed with nutrients. Try them out and enjoy a healthy, satisfying meal.