Healthy recipes for pre-diabetes

With pre-diabetes your blood sugar level is higher than normal, but not high enough to be diagnosed as Type 2 diabetes. At this stage you can still make changes in your diet and lifestyle to prevent diabetes or to delay the onset. One of the major changes you can make is to eat healthier. This is true for anyone, not just those diagnosed with pre-diabetes. Try including more high-fiber foods, such as whole-grains, beans, vegetables and fruits for your food choices. The high-fiber foods will make you feel full longer which reduces the impulse to consume the less healthy foods. Snacks are OK, but choose ones that are rich in protein and high in fiber. Sugar does not cause diabetes, but the problem is that consuming high-sugar foods means you are not consuming foods that are healthier choices. Consulting a registered dietitian is also a smart choice in planning a healthy diet and self-care routine.

A new book I recently purchased that is very informational on the subject of pre-diabetes and is loaded with delicious healthy recipes for anyone is “The Everything Easy Pre-Diabetes Cookbook,” by Lauren Harris-Pincus, MS, RDN.  Harris-Pincus has been a dietitian in private practice for 25 years. The following recipes are examples of the types of foods that will improve your health and are still ones you and your family will enjoy.

This super easy and satisfying soup can be made with any combination of beans you have on hand in your pantry. Serve the soup with reduced-fat cheddar cheese, chopped avocados, and cilantro for a satisfying and hearty lunch or dinner.

1 1/3 pounds lean ground turkey

2 (28-oz.) cans crushed tomatoes, undrained

1 (14-oz.) can low-sodium black beans, drained and rinsed

1 (14-oz.) can low-sodium pinto beans, drained and rinsed

1 (14-oz.) can low-sodium kidney beans, drained and rinsed

1 (14-oz.) can corn kernels, drained and rinsed

2–3 tablespoons taco seasoning, less sodium

In a large Dutch oven or stockpot over medium-high heat, heat oil, 30 seconds. Add turkey and cook 8 minutes or until no longer pink. Add tomatoes, beans, corn and taco seasoning and stir to combine. Cook 20 to 30 minutes, stirring occasionally. Serve. Source: “The Everything Easy Pre-Diabetes Cookbook,” Lauren Harris-Pincus, MS, RDN.

This light and satisfying salad is a perfect way to use up any leftover cooked grains you may have on hand. I like to cook up a pot of grains and have them handy in the refrigerator or freezer ready to use when needed. You can add additional vegetables if you wish to make the salad even more nutritious.

1 cup packed cooked whole-grains, such as farro, wild rice, quinoa or wheat berries

1 (5-oz.) can water-packed, no-salt-added solid white tuna, drained

1/2 medium avocado, peeled, pitted and diced

1 tablespoon plain nonfat Greek yogurt

2 tablespoons balsamic vinegar

1/16 teaspoon kosher salt

1/16 teaspoon ground black pepper

2 cups romaine lettuce, chopped

In a medium bowl, add cooked grains, tuna, tomatoes, onion and avocado. In a small bowl, mix oil, yogurt, vinegar, honey, salt and black pepper. Stir 2 tablespoons dressing into tuna mixture. Serve atop lettuce and drizzle with additional 1 teaspoon dressing. Save remaining dressing for another time. Source: “The Everything Easy Pre-Diabetes Cookbook,” Lauren Harris-Pincus, MS. RDN.