Lower Your Risk With A Healthy Diet
November is Diabetes prevention month. Now is the time to take consider precautions we can take to live healthier and lower our risk of developing type 2 diabetes.
Maintaining a healthy diet is important to lowering your risk factors. Whole grains, polyunsaturated fats-nuts and seeds, eating poultry or fish instead of read meats and processed meats and choosing water, coffee or tea instead of drinks high in sugar are small ways that you can make a big stride!
Here are just a few examples of some yummy, simple-to-make, breakfast, lunch, dinner and snack options.
It’s whats for breakfast!
Oatmeal Pancakes
Original photo and recipe may be found at:
http://chocolatecoveredkatie.com/2013/09/05/oatmeal-pancakes/
What you need:
- 3/4 cup and 1 teaspoon of spelt all-purpose flour
- 6 tablespoons of rolled oats
- 1/2 teaspoon of salt
- 2 teaspoons of baking powder
- 1 teaspoon of cinnamon
- 4 stevia packs or 3 tablespoons of pure maple syrup
- 1 cup and 2 tablespoons of milk of your choice (use 3 tablespoons less if using pure maple syrup)
- 2 tablespoons of oil
- 2 teaspoons of vanilla extract
- optional items:
- 1/2 teaspoons of vanilla extract
- a handful of chocolate chips or raisins
- 2/3 cup of blueberries
What to do:
- Combine all dry ingredients into a small bowl and stir well
- Combine all liquid ingredients into a separate bowl and whisk well
- Pour dry ingredients into bowl with liquid ingredients and stir to form batter
- Add more flour to get preferred consistency.
- Lightly grease medium sized skillet, then place over medium heat
- Test pan temperature by throwing a few drops of water into the pan, if the water sizzles, the pan is a good temperature
- Drop handfuls of batter onto the skillet and let cook one minute after the edges begin to look dry
- Remove from heat and serve with your favorite toppings!
Its whats for a snack!
Homemade Granola Bars
Original photo and recipe may be found at:
http://hometoheather.com/2013/06/homemade-granola-bars/
What you need:
- 1 cup of dried apricots/dates
- 1.5 cups of raw almonds
- 3/4 cup of unsweetened coconut
- 2 tablespoons of coconut oil/butter
- *If you use dates, also add 1/2 cup of dark chocolate chips*
What to do:
- Place ingredients into food processor and whip until texture is fine
- Line 8 by 8 pan with parchment paper/plastic wrap
- Pour mix into glass pan and press down firmly with fingertip
- Refrigerate for at least 20 minutes
- Slice into shape of your choice (squares, strips, etc.)
Its whats for lunch!
Lemony Cucumber Cream Cheese Sandwiches
Original photo and recipe may be found at:
http://www.chewoutloud.com/2014/05/19/lemon-cucumber-cream-cheese-sandwiches/
What you need:
- 4 ounces of whole cream cheese (room temperature)
- 2 tablespoons of chopped fresh dill
- 1/2 juice from half a large lemon
- salted butter
- kosher salt
- ground black pepper
- 6 slices of whole grain bread
- 1/2 large cucumber
What to do:
- In a small bowl, mix cream cheese, fresh dill, lemon and lemon juice. Add kosher salt and pepper to taste.
- Butter each slice of bread and evenly distribute cream cheese mix on top of butter. Arrange cucumber slices on top and add remaining piece of bread.
- Cut off crusts and slice into preferred shapes.
Its whats for dinner!
Spinach Artichoke Mac & Cheese
Original photo and recipe may be found at:
http://arismenu.com/spinach-artichoke-mac-cheese/
What you need:
- 8 ounces of whole grain pasta
- 1/2 tablespoons light whipped butter
- 3 cloves of minced garlic
- 8 ounces of reduced fat cream cheese
- 1 cup of unsweetened almond milk
- 1 ounce of herbed goat cheese
- 1/4 cup of parmesan cheese
- 2 teaspoons of lemon pepper
- salt
- 10 ounces of frozen spinach
- 2 cans of chopped artichoke hearts
What to do:
- Place butter and garlic into a large pan over medium heat and cook until fragrant
- Add milk, salt, cheese and pepper and whisk together until melted
- Stir in spinach and artichoke hearts
- Cook pasta in separate pot and drain
- Pour pasta into sauce and stir evenly
These are just some delicious recipes to help you kick start a healthy diet and lower your risk factors for type 2 diabetes.
Family YMCA 