Healthy Recipes

Enjoy 3 Simple Recipes for Diabetics

Enjoy 3 Simple Recipes for Diabetics, 365 Days Healthy

Recipes for Diabetics: Enjoy 3 simple, healthy diabetic recipes, delicious meals that help you eat well and control blood sugar easily at “365 Healthy Days”

1. Chia seed pudding with berries (Serves 2–3)

Ingredients:

  • 1/2 cup chia seeds
  • 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
  • 1 teaspoon pure vanilla extract
  • 2 tablespoons pure maple syrup or honey (optional, adjust to taste)
  • 2 cups unsweetened almond milk (or any milk of your choice)
  • Fresh mint leaves for garnish (optional)

Instructions:

  • Mix the pudding base: In a medium bowl or large mason jar, combine chia seeds, almond milk, maple syrup (if using), and vanilla extract. Stir well to make sure the chia seeds are evenly distributed and not clumping together.
  • Chill and thicken: Cover the bowl or seal the jar, then place it in the refrigerator for at least 4 hours, preferably overnight. The chia seeds will absorb the liquid and form a pudding-like texture.
  • Stir before serving: If the mixture seems too thick, add a splash of milk and stir until smooth. If it’s too thin, you can add a teaspoon or two of chia seeds and let it sit for another 30 minutes.
  • Assemble: Spoon the chia pudding into serving cups or bowls. Top each portion with a generous handful of fresh berries.
  • Garnish and serve: Add fresh mint leaves or a sprinkle of shredded coconut for extra flavor and presentation. Enjoy chilled.

Tips for Diabetics:

To make it diabetic-friendly, skip the maple syrup and sweeten with stevia or monk fruit.
You can prepare multiple servings in advance, chia pudding keeps well in the refrigerator for up to 4–5 days.

This recipe is packed with fiber, healthy omega-3 fats, and antioxidants, making it a perfect breakfast, snack, or healthy dessert option.

2. Zucchini noodles with turkey meatballs (Serves 2–3)

Ingredients:

  • 1 lb (450 g) ground turkey
  • 1 large egg
  • 2 medium zucchinis, spiralized into noodles
  • 1/4 cup breadcrumbs (whole wheat or gluten-free)
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 cup marinara sauce (low-sodium, no added sugar)
  • Fresh parsley, chopped (for garnish)

Instructions:

  • Prepare the meatballs: In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, oregano, basil, salt, and pepper. Mix gently until just combined, avoid overmixing to keep the meatballs tender.
  • Shape mixture into 1-inch (2.5 cm) balls (about 15-18 meatballs).
  • Cook meatballs: Heat olive oil in a large skillet over medium heat. Add meatballs and cook for 6-8 minutes, turning occasionally, until golden brown on all sides.
  • Reduce heat to low, add marinara sauce and cover. Simmer for about 12 minutes, or until meatballs are cooked through (internal temperature 74°C/165°F).
  • Prepare zucchini noodles: While meatballs are cooking, heat another nonstick skillet over medium heat. Add the spiralized zucchini and cook for 2–3 minutes, tossing gently, until just tender. Avoid overcooking to prevent sogginess.
  • Assemble: Divide zucchini noodles among plates. Spoon meatballs and sauce over the top. Garnish with fresh parsley and extra Parmesan, if desired.

Tips for Diabetics:

For extra flavor, add a pinch of crushed red pepper flakes to the sauce.
You can replace zucchini noodles with spaghetti squash for a heartier texture.
This recipe is low-carb and diabetic-friendly when using whole wheat or almond flour breadcrumbs.

3. Oven-roasted chicken thighs with broccoli (Serves 2-3)

Ingredients:

  • 4 skinless chicken thighs (about 1 lbs)
  • 2 cups broccoli florets
  • 2 tablespoons olive oil (divided)
  • 3 cloves garlic, minced
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika (optional, for color and flavor)
  • 1/2 teaspoon salt (optional, or to taste)

Instructions:

  • Preheat the oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil.
  • Season the chicken: Pat the chicken thighs dry with paper towels. Place them in a large bowl and drizzle with 1 tablespoon olive oil. Add minced garlic, black pepper, salt, and paprika (if using). Rub the seasonings evenly over the chicken.
  • Prepare the broccoli: In another bowl, toss the broccoli florets with the remaining 1 tablespoon olive oil and a pinch of black pepper.
  • Arrange on the baking sheet: Place the chicken thighs skin-side up on one side of the baking sheet. Spread the broccoli on the other side, making sure they are in a single layer for even roasting.
  • Roast: Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the broccoli is tender with lightly browned edges.
  • Serve: Plate the chicken thighs with roasted broccoli on the side. For extra flavor, squeeze a bit of fresh lemon juice over the broccoli just before serving.

Tips for Diabetics:

If you prefer steamed broccoli, steam it for 3-4 minutes instead of roasting, then serve alongside the chicken.
This dish is high in protein, contains no added sugar, and fits well in a low-carb or diabetes-friendly meal plan.

Recipes for Diabetics

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