Refined carbohydrates are unhealthy for people with diabetes. Instead, choose whole grains, a variety of vegetables, low fat meats and dairy products to stay healthy.
Our bodies break down carbohydrates into sugar. This raises blood sugar levels. Complex carbohydrates, such as whole grains, break down more slowly so they are preferred. A registered dietitian will help set suitable carbohydrate goals.
Meat and alternatives, most vegetables and fats contain little carbohydrate. Moderate servings will not have a big effect on blood sugar levels.
Honey used sparingly can be part of a healthy, balanced diet for people living with diabetes.
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Wheat berry and apple salad
Use any variety of wheat available. Heritage varieties such as einkorn, khorasan or emmer are often fine for those who have a gluten intolerance.
- 1/2 c. wheat berries 125 mL
- 1/4 tsp. salt 1 mL
- 1 1/2 c. water 375 mL
- 1/2 c. finely chopped celery 125 mL
- 1 c. finely chopped apple, skin on 250 mL
- 1/4 c. finely chopped green onion 60 mL
Dressing:
- 1 tbsp. canola oil 15 mL
- 1 1/2 tbsp. apple cider vinegar 22 mL
- 1/2 tbsp. honey 7 mL
- 1 tsp. finely grated fresh ginger 5 mL
Place wheat berries in a saucepan. Cover with two inches (5 cm) water and let sit overnight in refrigerator to soften. In the morning, drain water. Add salt and fresh water to cover. Bring to a boil and then reduce heat and simmer for 45 to 55 minutes or until tender. Add more water if necessary. When tender, drain excess water, remove lid and let berries cool in the saucepan with a clean kitchen towel draped over it.
When fully cooled, add celery, apples and green onion and stir to combine.
Make the dressing by combining canola oil, vinegar, honey and ginger in a small lidded jar. Shake vigorously to combine. Pour over salad. Flavours improve if salad is refrigerated for up to four hours before serving. Serves four.
Saskatoon berry bannock
These are similar to scones but without butter and no added sugar. Half whole wheat flour increases the whole grain content.
- 1 c. whole-wheat flour 250 mL
- 1 c. all-purpose flour 250 mL
- 3/4 c. fresh or frozen saskatoons 175 mL
- 2 tbsp. baking powder 30 mL
- finely grated zest of half a lemon
- 1/8 tsp. salt .5 mL
- 1/2 c. skim milk or milk alternative 125 mL
- 1/2 c. water 125 mL
- juice of half a lemon
- 1 tbsp. canola oil 15 mL
Preheat oven to 400 F (200 C).
In bowl, combine flours, saskatoons, baking powder, cinnamon and salt.
Stir in milk, water, lemon juice and canola oil and, using hands, moisten all ingredients, handling dough as little as possible.
Turn dough out of bowl and place on lightly floured surface.
Using hands, form disc about one inch (2.5 cm) thick and about nine to 10 inches (22 – 25 cm) in diameter. If necessary, sprinkle with flour to keep dough from sticking. Cut into eight wedges.
Place wedges on parchment-lined baking sheet and bake for 15 to 20 minutes or until bannock is golden brown. Serve immediately.
Paprika Baked Pork Tenderloin with Potatoes and Broccoli
- 3/4 lb. Yukon Gold potatoes, scrubbed and cut into 1-inch/2.5 cm pieces 375 g
- 1 medium red onion, cut into 1 inch/2.5 cm pieces
- 2 tbsp. olive oil, divided 30 mL
- 3/4 tsp. salt, divided 3 mL
- 4 c. broccoli florets, about 1 lb. 1 L 500 g
- 2 cloves garlic, peeled
- 1 1/2 tsp. smoked paprika 7 mL
- 1/2 tsp. ground pepper, divided 2 mL
- 2 tsp. Dijon mustard 10 mL
- 1 pork tenderloin, silver skin removed
- 1 roasted red bell pepper
- 2 tbsp. low-fat sour cream or low-fat plain Greek yogurt 30 mL
- 1 tsp. lemon juice 5 mL
Place a large rimmed baking sheet pan in the oven and preheat to 425 F (220 C).
Combine potatoes, onion, one tablespoon (15 mL) olive oil and 1/4 teaspoon (.5 mL) salt in a medium bowl. Toss to coat. Remove the sheet pan from the oven and coat with cooking spray. Spread the potato mixture on the pan. Roast for 15 minutes.
Place garlic on a small piece of foil. Drizzle with the remaining one teaspoon (.5 mL) oil and fold up into a small packet. Combine paprika, 1/4 tsp. (.5 mL) ground pepper and the remaining 1/4 teaspoon (.5 mL) salt in a small bowl. Spread mustard all over pork. Coat with the paprika mixture.
Remove the pan from the oven. Stir the potatoes and onions and move them to one side. Place the pork next to the potatoes. Return to the oven.
Meanwhile, steam the broccoli for three or four minutes. Drain and stir with two teaspoons (10 mL) olive oil and 1/4 teaspoon (.5 mL) salt. Toss to coat. After the pork tenderloin has been in the oven for about 20 minutes, remove baking sheet from the oven momentarily to spread the broccoli on the other side of the tenderloin. Place the packet of garlic where there is space. Return to oven and roast until an instant-read thermometer inserted in the thickest part of the pork registers 145 F (62 C), about 25 minutes.
Remove sheet pan from oven and tent pork with foil to allow it to rest for a few minutes while you make the sauce. The internal temperature of the meat will continue to rise while it is resting.
Unwrap the garlic and transfer it to a mini food processor or blender. Add roasted red pepper, sour cream or yogurt, lemon juice and the remaining 1/4 teaspoon (.5 mL) ground pepper. Puree until smooth.
Cut the pork into 12 slices. Divide the pork, potatoes and broccoli among four plates. Serve the sauce on the side.
Granola
This recipe is low in salt and sugar. There is only a touch of honey and it is so much healthier than store-bought granola. Cinnamon is useful to reduce inflammation in the body.
Almonds are rich in important nutrients, including magnesium, vitamin E and fibre. Almonds have calcium and phosphorus, which are good for bone health. They seem to curb blood sugar spikes after meals, which is key for people with diabetes.
- 2 1/2 c. large flake oats 625 mL
- 1 tbsp. quinoa, uncooked 15 mL
- 1/2 c. sliced or chopped almonds 125 mL
- 2 tsp. ground cinnamon 10 mL
- 2 tbsp. canola oil 30 mL
- 2 tbsp. honey 30 mL
- 1 tbsp. skim milk 15 mL
- 1 tsp. vanilla extract 5 mL
- 1/2 c. dried cherries, cranberries or other dried fruit 125 mL
Preheat oven to 325 F (160 C) and spray baking sheet pan with cooking oil.
Combine the oats, quinoa and almonds on the baking sheet. Combine canola oil, honey, cinnamon, skim milk and vanilla. Pour over oatmeal mixture and mix well.
Spread on the sheet pan and bake for 25-30 minutes, stirring once, until browned.
Remove from the oven and stir in the dried fruit. Cool completely. Store in an airtight container for up to three weeks. It can be stored longer if the dried fruits are added when served rather than stirred in when the granola comes out of the oven. They become hard and dry with time.
Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.
