Diabetic Cookbook for Two (14 page)

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES

All beans are considered low–glycemic index foods, but cannellini beans are one of the lowest. They are digested slowly, providing steady energy and stabilizing blood-sugar levels for hours. Cannellini beans, also known as white kidney beans, are rich in fiber, magnesium, iron, and folate, and are very versatile with an indescribable nutty flavor. But beans in a waffle? Beans give this traditionally high-carb dish a makeover by boosting the protein and increasing the overall nutrient content. The batter is made with a combination of slow-digesting oats and fiber-filled flaxseed. Top with fresh fruit or unsweetened applesauce and enjoy the yummy wholesomeness of these delicious waffles!

1 large egg white

2 tablespoons finely ground flaxseed

½ cup water

¼ teaspoon salt

1 teaspoon vanilla extract

½ cup cannellini beans, drained and rinsed

1 teaspoon coconut oil

1 teaspoon liquid stevia

½ cup old-fashioned rolled oats

Extra-virgin olive oil cooking spray

1.
In a blender, combine the egg white, flaxseed, water, salt, vanilla, cannellini beans, coconut oil, and stevia. Blend on high for 90 seconds.

2.
Add the oats. Blend for 1 minute more.

3.
Preheat the waffle iron. The batter will thicken to the correct consistency while the waffle iron preheats.

4.
Spray the heated waffle iron with cooking spray.

5.
Add ¾ cup of batter. Close the waffle iron. Cook for 6 to 8 minutes, or until done. Repeated with the remaining batter.

6.
Serve hot, with your favorite sugar-free topping.

PER SERVING
Calories: 169; Total Fat: 4g; Protein: 9g; Carbohydrates: 26g; Sugars: 1g; Fiber: 7g; Sodium: 165mg

TOSS IT TOGETHER TIP:
Store leftover beans in ½-cup portions and refrigerate or freeze them for later use. Cannellini beans can be used as a side for dinner, thrown in a quick breakfast burrito, tossed on salads, or mixed with leftover grains, steamed vegetables, and chicken, fish, or tofu for a healthy meal in minutes. Beans can also be added to smoothies for extra thickening power and to increase the protein content.

QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 10 MINUTES

This super-fast, nutritious breakfast can be put together in minutes using canned black beans and low-carb whole-wheat tortillas. One cup of black beans has nearly 15 grams of fiber and 15 grams of protein. This health-supportive mix of protein plus fiber is a great alternative to sodium- and saturated fat–filled breakfast meats. Outstanding for their support in managing blood sugar, black beans also keep the digestive tract running smoothly and your heart healthy.

Extra-virgin olive oil cooking spray

½ cup chopped onion

½ cup chopped bell pepper, any color

1 cup canned black beans, drained and rinsed

1 cup finely chopped fresh kale, thoroughly washed

1 teaspoon ground cumin

1 teaspoon freshly squeezed lime juice

2 (7-inch) low-carb whole-wheat tortillas

½ avocado, sliced, divided

4 tablespoons salsa, divided

Shredded nonfat cheese, for garnish (optional)

1.
Spray a medium skillet with cooking oil. Place it over medium-high heat.

2.
Add the onion and bell pepper. Sauté for 3 minutes.

3.
Add the black beans, kale, cumin, and lime juice. Stir to combine. Reduce the heat to medium-low. Cover and simmer for 5 minutes.

4.
Top each tortilla with half of the avocado slices and 2 tablespoons of salsa.

5.
Remove the bean mixture from the heat. Evenly divide it between the tortillas.

6.
Garnish with the cheese (if using) and enjoy immediately!

PER SERVING
Calories: 265; Total Fat: 10g; Protein: 15g; Carbohydrates: 40g; Sugars: 17g; Fiber: 17g; Sodium: 280mg

TOSS IT TOGETHER TIP:
Refrigerate or freeze leftover beans in ½-cup portions and use them as a topping for sweet potatoes, to make soup, and on salads. Make a bean bowl for one by layering black beans, avocado slices, chopped tomatoes, and diced onions. Top with fresh cilantro and shredded nonfat cheese.

Edamame and Walnut Salad

Quinoa, Beet, and Greens Salad

Romaine Lettuce Salad with Cranberry, Feta, and Beans

Chickpea “Tuna” Salad

Lentil-Apple Salad

Sunflower-Tuna-Cauliflower Salad

Sesame Chicken-Almond Slaw

Meatless Taco Salad

Warm Sweet Potato and Black Bean Salad

Mozzarella-Tomato Salad

Broccoli “Tabouli”

Curried Chicken Salad

Power Salad

Salmon and Baby Greens with Edamame

Carrot and Cashew Chicken Salad

GLUTEN-FREE • DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES

Unique among nuts, walnuts contain the highest amounts of plant-based omega-3 essential fatty acids, which have beneficial effects on cardiovascular health and promote healthy blood pressure. Walnuts are also rich in antioxidants, protein, fiber, magnesium, vitamin B
₆
, and phosphorus. California grows more than 35 varieties and they display various shades—from light to amber—depending on the region in which they are grown. Tossed with high-protein edamame and a ginger Dijon vinaigrette, this mix is served on a bed of vitamin- and mineral-rich spinach.

For the vinaigrette

2 tablespoons balsamic vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon grated fresh ginger

½ teaspoon Dijon mustard

Pinch salt

Freshly ground black pepper, to season

For the salad

1 cup shelled edamame

½ cup shredded carrots

½ cup shredded red cabbage

½ cup walnut halves

6 cups prewashed baby spinach, divided

To make the vinaigrette

In a small bowl, whisk together the balsamic vinegar, olive oil, ginger, Dijon mustard, and salt. Season with pepper. Set aside.

To make the salad

1.
In a medium bowl, mix together the edamame, carrots, red cabbage, and walnuts.

2.
Add the vinaigrette. Toss to coat.

3.
Place 3 cups of spinach on each of 2 serving plates.

4.
Top each serving with half of the dressed vegetables.

5.
Enjoy immediately!