Diabetes and Eating Well
Eating right is important if you are trying to prevent or control diabetes. No special foods or complicated diets are needed. A diabetes diet is a healthy eating plan that is high in nutrients, low in fat & moderate in calories – it’s a healthy diet for anyone! The only difference is you need to pay more attention to some of your food choices – like what carbohydrates you eat. Small changes can make a big different – the most important thing you can do is low weight: losing just 5% – 10% of your total weight can help lower your blood sugar, blood pressure & cholesterol levels – leading to a healthier you!
The following is a low-sugar dishes that can help you maintain your weight and watch your carbohydrates:
Stuffed Zucchini with Black Beans, Corn & Poblano Pepper
- 2 medium zucchini (about 8 ounces each)
- 1 tsp olive oil
- 1 fresh poblano chili pepper, seeded and finely chopped
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/2 cup chopped tomato (1 small)
- 1/2 cup whole kernel corn (fresh or frozen)
- 1/3 cup canned no-Salt-added black beans, rinsed and drained
- 1/2 cup shredded reduced-fat Monterrey Jack cheese
- 2 Tbsp fresh cilantro, chopped
2. Rinse zucchini under cold running water & pat dry with towel. Cut ends off zucchini (about 1/4 inch) & cut zucchini in half top to bottom.
3. Using a small spoon, scoop out the “pulp” – the insides of the zucchini – and throw away, leaving only zucchini “shells” (outside the zucchini with empty middle, ready to fill). Place zucchini shells (cut side up) in a shallow baking pan.
4. Rinse chile pepper & cut in half lengthwise. Use a spoon to scoop out the seeds – throw them away. Chop the seedless pepper & onion into small pieces.
5. Heat oil over medium heat in a large non-stick fry pan (skillet). Add chile pepper & onion – cook for about 6 minutes, until tender, stirring every few minutes.
6. Add garlic & cook for about 1 minute more.
7. Rinse & chop the tomato. Rinse and drain the black beans. Stir in corn, tomato & black beans. Cook for about 2 minutes, stirring occasionally, so everything is warm and cooking.
8. Remove the pan from the stove. Stir in half the cheese (1/4 cup) & the cilantro.
9. Using a small spoon, scoop the bean mixture into each zucchini – dividing the bean mixture evenly between each piece of zucchini – pack-in the filling lightly into the zucchini & allowing it to mound or overflow as needed.
10. Sprinkle each piece lightly with the remaining cheese (1/4 cup).
11. Place the pan with the filled zucchinis in the oven & bake for about 20 minutes, until zucchini is tender.DIABETIC EXCHANGE: per serving ( 1 serving = 2 zucchini halves): 3 vegetable, 1 starch, 1 medium-fat meat, 1 fat
Healing Massage Center,
134 East Main St,, Stock
Quick Tips for Eating to Prevent Diabetes
- Carbohydrates (“carbs”) have a big impact on your blood sugar levels (more than fats & proteins), this does not mean not eating them at all, but being smart about what crabs you choose. Choose “whole” (whole-grain or whole-wheat) options of foods, avoid white carbs (white rice, white potatoes, white bread) & very refined, process foods (sugary cereals, pastries, etc.)
- Limit sweets – you don’t have to cut them out all together, but eat smaller servings, cutting back a little at a time.
- Choose healthy fats – avoid trans & saturated fats, mostly found in animal products (red meat, whole dairy products) & choose unsaturated fats, mostly found in plants & fish items (olive oil, canola oil, nuts & avocados).
What Is the Plate Method?
To create balanced meals that stay within your carb and calorie allowances, let a 9-inch plate be your guide. Using the plate method, a meal complete with a side of fruit and a cup of fat-free milk provides about 425 calories, 55-60 grams of carbohydrate, 35 grams of protein, and 10 grams of fat. Save the dairy or fruit serving for a snack if you’re targeting 45 grams of carbohydrate per meal (typical for many women) and limit high-calorie condiments.
The Plate Method:
— Fill 1/2 of the plate with 2 servings of non-starchy vegetables.
— Fill 1/4 of the plate with lean meat (3 ounces cooked) or other high-protein food.
— Fill 1/4 of the plate with a starchy vegetable or whole grain serving (amount varies depending on food selected).
— Include a serving of fruit and/or dairy.
New Vendor Offerings this Week:
* Ingredient for In-Season Recipe
Beverly’s Crafts and More: Pillows, baked goods, body cream, soap, granola, tarts and pies. (not here 9/28)
Frog Hollar Farms: Produce, home-baked breads and cakes, crafts, cut flowers, and more
Kapnick Orchards: This week apple cider, caramel apples, pears, prune plums. The following apples honeycrisp, gala, macs, empire, jonathan, cortland, jonamac. Assorted baked goods and fudge as well!
Greystone Creamery: feta, possibly ricotta, Man-chel cheese, possibly cow Gouda, Chelsea-cam, Rosy-cam, blue Man-chel, sheep Gouda, butternut, garlic pepper and plain cream cheese.
La Baguette: French breads and baked goods
Janet’s LLC: grilling rubs, jam, flavored nuts, suckers, cajun butter, spices to make flavored butter, U-M and MSU dolls, and greeting cards.
Mama Mo: hummus and seitan. Hummus flavors include ginger squash, tan/cran orange, sesame chive satay, kalamata rosemary, black pepper walnut, roasted pepper, horseradish, roasted garlic, traditional, lemon zest, curry lime, tomato basil, onion dill, roasted beet, wasabi, jalapeno, chipotle. Seitan flavors include: nuggets, traditional, fajita strips, Italian fennel sausage, breakfast sage sausage, vegan BBQ, BBQ, roast.
Merkel Gardens & Greenhouses: Hanging baskets, flats and produce (tomatoes, greens, onions)
Stone Hearth Breads and Bakery: pumpernickel, German rye and German rye seeded, Italian Milano, honey whole wheat, San Francisco sourdough, assorted cookies and buns, four-cheese pepperoni rolls, spinach feta cheese bread, multi-grain bread, country loaf, cheese bread, rosemary herb and tomato basil bread, four-cheese bread sticks, jalapeno cheese bread and assorted sweet breads — including cinnamon, cinnamon raisin, strawberry white chocolate, peach pecan, wild blueberry cream cheese, Reuben rolls, and bacon cheddar beer bread.
Tasty Bakery: Gluten-free baked goods
Debbie Diedrich – Beaded jewelry (weather permitting)
Dancy’s Fancy Butter – Sweet and savory flavored butters.
Fairview Studios – It’s time for the Autumnal Equinox! Celebrate the arrival of the quieter seasons, introspection (Fall) and renewal (Winter), with fresh smudges, fans, rattles, prayer arrows, and spirit shields. (weather permitting)
For all the best in-season, summertime foods and recipes, stay tuned for the weekly installments of the
Chelsea Farmers Market Newsletter