Welcome to my diabetes tips and simple recipe series! November is American Diabetes Month and awareness is key to stop – and lessen the severity, of this devastating disease. Many of us have been touched with diabetes whether it’s you or a family member who has the disease – it’s a pervasive illness. American Diabetes Association stats reveal that 26 million adults and children in America have diabetes and 79 million Americans have prediabetes or are a risk for type 2 diabetes. So let’s eat for prevention – and if you have diabetes, aim for blood sugar control ultimately. Food is your first line of defense against diabetes – as well as many other diseases.
Today’s Tip: Fuel Up with Fiber. Fiber is found in a lot of foods, primarily plants. Choose beans, lentils, peas and whole grains. They help keep blood sugar stable and you feel full on fewer calories. You can add fiber to your day in so may ways. I stuff veggies with beans and whole grains. Try making this for a delicious, blood sugar controlling meal. (Aim to get about 30 grams of fiber every day.)
Chickpea Stuffed Zucchini
What to do: Take a zucchini and cut straight down the middle length-wise. Spoon out some of the flesh to form a hallowed out center. In a small bowl toss together chick peas (canned, rinsed and drained); a handful of cherry tomatoes, halved; two or three basil leaves, sliced; drizzle of extra-virgin olive oil; a dash of smoked paprika; pinch of shredded part-skim mozzarella cheese; sea salt and pepper to taste. Add chickpea filling to zucchini halves and place on a cookie sheet. Bake at 350 degrees for 45 – 60 minutes – remove from oven when zucchini is tender. Fiber fact: 1 cup of chick peas contains 12 grams of fiber (that’s about half the fiber you need in a day!).
If you try this dish, I’d love to know what you think…
Enjoy evolving your eating today!