EFSEP is mostly concerned with meals that are wholesome for everyone. But some of my other websites help people who have special dietary needs for medical reasons. So we discovered 3 meals recommended for diabetics[1].
Now there is no reason to restrict these meals for generally healthy people. Though anyone thinking about changing eating habits should consult their doctor first. Because they might have health issues that could be triggered by lifestyle changes. Especially if you are introducing foods you’ve never eaten before.
A Day of Diabetic Meals
Diabetic Breakfast
Oatmeal with Raisins and Cinnamon
In this simple, tasty oatmeal breakfast, raisins and cinnamon provide the sweetness instead of sugar.
I found this recipe for Diabetic Oatmeal with Raisins and Cinnamon at Physicians Committee for Responsible Medicine.
210 calories per serving
Variation 1: For Cinnamon-Apricot Oatmeal, replace raisins with ½ cup chopped dried apricots. Cook as directed.
Variation 2: For Cinnamon-Apple Oatmeal, reduce water to 3 ¼ cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.
Combine all ingredients, except nondairy milk, in a heavy saucepan. Bring to a boil.
Lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking.
Serve plain or with vanilla soy or rice milk, if desired.
Ingredients
Directions
Variation 1: For Cinnamon-Apricot Oatmeal, replace raisins with ½ cup chopped dried apricots. Cook as directed.
Variation 2: For Cinnamon-Apple Oatmeal, reduce water to 3 ¼ cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.
Combine all ingredients, except nondairy milk, in a heavy saucepan. Bring to a boil.
Lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking.
Serve plain or with vanilla soy or rice milk, if desired.
Diabetic Lunch
Pasta with Marinara Sauce
Please don’t be tempted to take shortcuts with store-bought sauce. Because many of them clearly fall into the category of processed food-like substances. Typically, adding water with thickeners to replace tomatoes. Also, adding sugar to cheap ingredients. Instead of using good quality, fully ripened, naturally sweet tomatoes. Then adding chemicals for longer shelf life.
This recipe for Diabetic Marinara Sauce is from Diabetes Forecast Magazine. Serve with your choice of whole wheat pasta.
90 Calories per serving
In a large skillet (do not use a deep pot; you want the liquids to quickly evaporate and the sauce to become thick), heat the olive oil and garlic over low heat. Cook the garlic for about 6 to 7 minutes, stirring occasionally. Avoid browning the garlic.
Meanwhile, add the drained tomatoes to a large bowl. Crush the tomatoes with your hands until they're coarse. Add the tomatoes and basil to the skillet and simmer for 20 to 25 minutes, until thick. Add some reserved liquid if the sauce seems too thick. Season with the salt, black pepper, and, if desired, crushed red chili flakes. Serve with whole wheat pasta as shown. You can pack the cooled sauce in a quart container and freeze for 3 to 4 months.
Ingredients
Directions
In a large skillet (do not use a deep pot; you want the liquids to quickly evaporate and the sauce to become thick), heat the olive oil and garlic over low heat. Cook the garlic for about 6 to 7 minutes, stirring occasionally. Avoid browning the garlic.
Meanwhile, add the drained tomatoes to a large bowl. Crush the tomatoes with your hands until they're coarse. Add the tomatoes and basil to the skillet and simmer for 20 to 25 minutes, until thick. Add some reserved liquid if the sauce seems too thick. Season with the salt, black pepper, and, if desired, crushed red chili flakes. Serve with whole wheat pasta as shown. You can pack the cooled sauce in a quart container and freeze for 3 to 4 months.
Diabetic Dinner
The report that prompted this recipe page only suggests meals in general terms. So there are no specific recipes. Which is why I’ve included recipes from websites dedicated to diabetes. Now I couldn’t find a specific recipe for Vegetable Stir Fry with Rice and Lentil Stew. But it’s easy to put a meal together with these stir-fry and stew recipes. Then you can decide if you’ll serve the combination on a bed of rice, include the rice in your stir-fry or create your own variation.
Vegetable Stir Fry with Rice and Lentil Stew
The diabetes-friendly Vegetable Stir Fry recipe is from Everyday Diabetic Recipes. But first here is a Diabetic Lentil Stew recipe from American Diabetes Association.
165 calories per 1 cup serving.
Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeño pepper and sauté until the onions turn clear, about 5 minutes.
Add the garlic and sauté 1 additional minute.
Stir in the lentils and add the vegetable broth and water.
Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes.
Remove the bay leaf and stir in the spinach until the spinach is wilted.
Ingredients
Directions
Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeño pepper and sauté until the onions turn clear, about 5 minutes.
Add the garlic and sauté 1 additional minute.
Stir in the lentils and add the vegetable broth and water.
Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes.
Remove the bay leaf and stir in the spinach until the spinach is wilted.
Then you can fix the rice and stir-fry as you wait for the stew to cook.
140 calories per serving
In a small bowl, combine the reserved liquid from the corn, the soy sauce, cornstarch, and crushed red pepper; set aside.
In a wok or large skillet, heat the peanut oil over high heat until hot. Add the garlic, broccoli, peppers, onion, and mushrooms. Stir-fry for 6 to 7 minutes, or until the vegetables are crisp-tender. Add the snow peas and baby corn and stir-fry for 3 to 4 minutes, or until the snow peas turn bright green.
Add the soy sauce mixture, and stir-fry for 1 to 2 minutes, or until the sauce thickens. Serve immediately.
Ingredients
Directions
In a small bowl, combine the reserved liquid from the corn, the soy sauce, cornstarch, and crushed red pepper; set aside.
In a wok or large skillet, heat the peanut oil over high heat until hot. Add the garlic, broccoli, peppers, onion, and mushrooms. Stir-fry for 6 to 7 minutes, or until the vegetables are crisp-tender. Add the snow peas and baby corn and stir-fry for 3 to 4 minutes, or until the snow peas turn bright green.
Add the soy sauce mixture, and stir-fry for 1 to 2 minutes, or until the sauce thickens. Serve immediately.
Note that I’ve rated this meal as intermediate difficulty. Because each recipe is easy on its own. But combining stir-fry, rice, and stew together as a single meal is more challenging. So tell me if you want me to work on a complete, simple, combined recipe for your diabetic dinner.
Your Meals for Easing Diabetic Pain
You’ve learned some meals for easing diabetic pain. But remember, it is your total diet that matters. So just changing for one day isn’t going to make any noticeable difference. However, this gives you some ideas to get started. As you discuss a professional plan with your health advisers.
I welcome all your questions, experiences, and opinions about eating. So please tell me your views on the Feedback Form below.
Meals for Easing Diabetic Pain References
- Taylor, K., 2015. Better Diabetic Neuropathy Diet. [online] Foodary.com. Available at: https://foodary.com/598/better-diabetic-neuropathy-diet/ [Accessed 18 April 2020].
