Diabetes Self-Management (March - April 2020)

TIP The unpretentious nutty and mild-tasting parsnip
is easy to cook and pairs well with its cousin,
the carrot. It is no nutrition slacker—parsnips are a good
source of dietary fiber, folate, potassium and manganese.
Manganese is a trace mineral responsible for many body
functions, including the metabolism of glucose.


















































































OUR RECIPES 30 minutes or less. Others require short V FI HIGH-FIBER RECIPE W LC LOW-CARB RECIPE
preparation times followed by long
5g or more of fiber per serving 15g or less of carbs per serving
Like everyone, you’re busy— cooking times. We’ve also included
and we keep that in mind symbols to help you more easily find
W LF LOW-FAT RECIPE W LS LOW-SODIUM RECIPE
when we select recipes. Many those recipes especially high in fiber,
of them can be prepared in low in fat, carbohydrates and sodium. 3g or less of fat per serving 140mg or less of sodium per serving



Mar/Apr 2020 • DiabetesSelfManagement.com 49

••• AT THE TABLE ••• Delicious Side Dishes








TIP Asparagus is a green and elegant vegetable
beauty that is also available in white, purple
and wild varieties. Did you know that asparagus is a
great source of vitamin K? Vitamin K is a fat-soluble
vitamin that plays a role in bone metabolism and
blood clotting. Asparagus is also a healthful source of
folate, vitamin C, potassium and the prebiotic inulin.
Select the thinnest stalks for the tenderest asparagus.


























Mushroom Sliders


3 SERVINGS | 2 SLIDERS
V FI
CAL 273 | FAT 7G | SAT FAT 1G | PROTEIN
12G | CARBS 38G | CHOL 2MG | FIBER 6G |
SODIUM 345MG
DIETARY EXCHANGE 1 BREAD/STARCH,
1 FAT, 1 VEGETABLE, 1 MEAT

1 tablespoon extra-virgin olive oil
1 package (8 ounces) sliced cremini
Asparagus and Mushroom Pasta mushrooms

½ cup sliced onion
4 SERVINGS ¼ teaspoon salt (optional)
V FI ¼ teaspoon dried thyme
CAL 319 | FAT 9G | SAT FAT 3G | PROTEIN 20G | CARBS 43G | CHOL 15MG | 1⁄8 teaspoon black pepper
FIBER 5G | SODIUM 390MG
1 teaspoon balsamic vinegar
DIETARY EXCHANGE 2 BREAD/STARCH, 1 FAT, 2 VEGETABLE, 1 MEAT
6 mini sandwich buns (about
1 ounce each), toasted
6 ounces whole-wheat 1. Cook pasta according to package
fettuccine or linguine directions, omitting any salt or fat. 12 strips (½ inch) jarred roasted
2 teaspoons olive oil 2. Meanwhile, heat oil in large deep red pepper, blotted dry
½ cup sliced shallots or skillet over medium heat. Add shal- Arugula
chopped sweet onion lots; cook and stir 3 to 4 minutes. 3 teaspoons crumbled goat cheese
2 (4-ounce) packages sliced Add mushrooms and asparagus; 1. Heat oil in large nonstick skillet over
cremini or 1 (8-ounce) cook and stir 5 minutes, or until medium-high heat. Add mushrooms and
package sliced button asparagus is crisp-tender. Add garlic onion; sprinkle with salt, if desired, thyme
mushrooms during last minute of cooking. and black pepper. Cook 7 minutes, or un-
1 bunch (about 1 pound) til mushrooms are browned and onions
asparagus spears, cut into 3. Sprinkle flour over vegetables; are soft, stirring occasionally. Reduce heat
1-inch pieces cook and stir 1 minute. Stir in broth; if browning too quickly. Stir in vinegar.
3 cloves garlic, minced simmer 3 to 4 minutes, or until sauce
2 tablespoons all-purpose flour thickens. 2. Spoon mushroom mixture on bottoms
1¼ cups vegetable broth 4. Drain pasta; transfer to four plates of buns. Top each sandwich with two red
1 cup (4 ounces) shredded part- and top with sauce, cheese and basil. pepper strips, arugula, ½ teaspoon goat
skim mozzarella cheese cheese and tops of buns. SHUTTERSTOCK/GENE PLOSS
¼ cup chopped fresh basil

50 DiabetesSelfManagement.com • Mar/Apr 2020

Roasted Tomato, Artichoke and White Bean Crostini


24 SERVINGS | 1 CROSTINI
W LF | W LC
CAL 96 | FAT 3G | SAT FAT 1G | PROTEIN 4G | CARBS 14G | CHOL 0MG | FIBER 2G | SODIUM 202MG
DIETARY EXCHANGE 1 BREAD/STARCH, ½ FAT

1 pint grape tomatoes 1. Preheat oven to 450°F. Place tomatoes and 1 clove garlic
2 cloves garlic, crushed and divided in 8-inch square baking dish. Drizzle with 1 teaspoon oil and
¼ cup olive oil, divided vinegar; toss to coat evenly. Bake 25 minutes.
1 teaspoon balsamic vinegar 2. Meanwhile, combine beans, cheese, lemon juice, remain-
1 can (about 15 ounces) cannellini beans, ing 1 clove garlic, 2 tablespoons oil and salt in food processor
rinsed and drained or blender; process using on/off pulses until combined. Fold
2 tablespoons grated Parmesan cheese in artichokes.
2 tablespoons fresh lemon juice
¼ teaspoon salt 3. Arrange bread in single layer on baking sheet; brush
1 can (14 ounces) quartered artichoke hearts, drained lightly with remaining oil. Spread 1 tablespoon bean mixture
1 loaf (about 1 pound) French bread, ends removed over each bread slice.
and sliced into 24 (½-inch-thick) slices 4. Remove tomatoes from oven. Reduce oven temperature to
¼ cup chopped fresh basil  350°F. Bake crostinis 10 to 12 minutes or until bread is crisp and
edges begin to brown. Top evenly with tomatoes and basil. 







































































Get more delicious diabetes-friendly recipes at
DiabetesSelfManagement.com/recipes



V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 51

••• AT THE TABLE ••• Delicious Side Dishes




Quick and Easy Stuffed Mushrooms Orzo Pilaf With


8 SERVINGS | 2 STUFFED MUSHROOM CAPS Three Peas
W LF | W LC | W LS
CAL 20 | FAT 1G | SAT FAT 1G | PROTEIN 1G | CARBS 4G | CHOL 0MG | FIBER 1G | 4 SERVINGS | ABOUT 1 CUP PER
SERVING
SODIUM 29MG
W LS
DIETARY EXCHANGE 1 VEGETABLE
CAL 239 | FAT 4G | SAT FAT 1G |
1 slice whole-wheat bread 1 teaspoon Worcestershire sauce PROTEIN 9G | CARBS 41G | CHOL
16 large mushrooms ½ teaspoon marjoram leaves, 2MG | FIBER 4G | SODIUM 134MG
½ cup sliced celery crushed DIETARY EXCHANGE 3 BREAD/
STARCH, ½ FAT
½ cup sliced onion 1⁄8 teaspoon ground red pepper
1 clove garlic Dash paprika Nonstick cooking spray
Nonstick cooking spray 2 teaspoons extra-virgin
olive oil
1. Tear bread into pieces; place in food processor. Process 30 seconds, or until crumbs 1 cup uncooked orzo
are formed. Transfer to small bowl; set aside.
½ cup diced onion
2. Remove stems from mushrooms; reserve caps. Place mushroom stems, celery, 2½ cups water
onion and garlic in food processor; process using on/off pulses until vegetables are 1 cup sugar snap peas,
finely chopped. trimmed (strings
removed) and cut into
3. Spray large skillet with nonstick cooking spray. Add vegetable mixture; cook and
stir over medium heat 5 minutes, or until onion is tender. Remove to bowl. Stir in ½-inch pieces
bread crumbs, Worcestershire sauce, marjoram and red pepper. ¾ cup snow peas, trimmed
(strings removed) and cut
4. Fill mushroom caps evenly with mixture, pressing down firmly. Place about ½ inch diagonally in thirds
apart in shallow baking pan. Spray tops with cooking spray. Sprinkle with paprika. 2⁄3 cup frozen peas, thawed

5. Preheat oven to 350°F. Bake 15 minutes, or until heated through. ½-1 tablespoon finely chopped
fresh sage
Note: Mushrooms can be stuffed up to 1 day ahead. Refrigerate filled mushroom caps, 2 tablespoons grated
covered, until ready to serve. Bake in preheated 300°F oven for 20 minutes, or until Parmesan cheese
heated through. 1⁄8 teaspoon salt

¼ teaspoon black pepper

1. Coat large skillet with nonstick
cooking spray; add oil and heat
TIP Don’t pass the mushroom section by! over medium-high heat. Add orzo
Did you know that mushrooms are not
and onion; cook, stirring often,
a true vegetable but share the same nutritional 5 minutes, or until orzo is golden
benefits as vegetables? Yes, mushrooms are brown. Add water; bring to a boil.
chock-full of antioxidants and B vitamins and are Cover; lower heat and simmer
low in calories. Nutritional bonus: Mushrooms are 11 minutes, or until orzo is tender.
the only vegetarian source of vitamin D.
2. Add sugar snap peas, snow
peas, frozen peas and sage; stir to
combine. Cover and cook 2 min-
utes, or until vegetables are bright
green and crisp-tender. Sprinkle
with cheese, salt and pepper; stir
to combine.



TIP One cup of cooked
peas has more protein
(8 grams) than one egg
(7 grams). The gentle taste
of this underrated legume can
boost the dietary fiber content
of any meal and help manage
blood glucose levels because
of its low glycemic load.
Get more delicious diabetes-friendly recipes at
DiabetesSelfManagement.com/recipes



52 DiabetesSelfManagement.com • Mar/Apr 2020

Swiss Chard, Barley and Feta Gratin 3. Place Swiss chard in large saucepan.
Add water; cover and bring to a boil.
8 SERVINGS | ¾ CUP Reduce heat and simmer 13 minutes,
CAL 148 | FAT 5G | SAT FAT 3G | PROTEIN 6G | CARBS 21G | CHOL 16MG | FIBER 3G | or until tender. Drain.
SODIUM 394MG
4. Combine barley, Swiss chard, toma-
DIETARY EXCHANGE 1½ BREAD/STARCH, ½ MEAT
toes, cheese, oregano, salt, if desired,
Nonstick cooking spray ¼ teaspoon salt (optional) and pepper in prepared casserole.
2⁄3 cup uncooked quick-cooking 1⁄8 teaspoon black pepper Smooth into even layer.
barley 1 tablespoon unsalted butter, 5. Combine butter and garlic powder.
12 cups (about 13 ounces) Swiss melted Add bread crumbs; mix well. Pour
chard, ends trimmed and ½ teaspoon garlic powder broth over gratin; sprinkle evenly with
leaves and stems cut crosswise 2⁄3 cup fresh whole-wheat bread crumb mixture.
in ½-inch-wide strips crumbs* 6. Bake 20 minutes, or until topping
2 cups water ½ cup vegetable broth is golden brown. Let stand 5 minutes
1 can (about 14 ounces) no- before serving.
salt-added diced tomatoes, 1. Preheat oven to 375°F. Spray 2-quart
drained casserole with nonstick cooking spray. *Note: To make fresh bread crumbs,
¾ cup (3 ounces) crumbled 2. Cook barley according to package tear 1¼ slices bread into pieces;
feta cheese directions, omitting any salt. process in food processor until
½ teaspoon dried oregano coarse crumbs form.































































TIP If you haven’t fit lentils into your eating plan, here’s
what you’re missing: protein, folate and manganese,
for starters. And let’s not forget that lentils, like all legumes, are
a key source of fiber. Lentils are quick-cooking and easily fit into
any food budget. They’re great for heart health, blood sugar
control and cancer prevention, too.



V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 53

••• AT THE TABLE ••• Passover Salads




Avocado and Blueberry Fruit Salad


MAKES 6 SERVINGS | 1⁄6 OF TOTAL RECIPE
V FI | W LS
CAL 186 | FAT 6G | SAT FAT 1G | PROTEIN 3G | CARBS 33G | CHOL 0MG | FIBER 6G | SODIUM 65MG
DIETARY EXCHANGE 1 FAT, 2 FRUIT

2 tablespoons honey 2 cups peeled, diced 1. Whisk together dressing ingredients,
¼ cup plain nonfat yogurt apple through salt and pepper, and set aside.
½ teaspoon ground cinnamon 2 cups diced fresh mango 2. Place avocado, blueberries, apple and
¼ cup fresh orange juice 1 (5-ounce) package (8 mango in medium bowl and toss with 4
1⁄8 teaspoon each salt and cups) salad greens tablespoons salad dressing. Toss salad greens
pepper 2 tablespoons chopped in large bowl with remainder of salad dressing,
1 large, ripe avocado, cut into chives or green onion and distribute evenly between 6 salad plates.
slices 2 tablespoons toasted, Place equal portions of avocado mixture on
2 cups fresh blueberries, coarsely chopped each serving of greens. Sprinkle with chopped
rinsed and drained walnuts
chives and toasted walnuts before serving.












































































Get more delicious diabetes-friendly recipes at
DiabetesSelfManagement.com/recipes ANGELA SACKETT



54 DiabetesSelfManagement.com • Mar/Apr 2020

Red Cabbage
TIP Like cabbage but not fond of the way
With Apples your kitchen smells when you cook it?
Add a thin lemon to the cooking liquid. Pour a few
8 SERVINGS | 1⁄8 OF TOTAL RECIPE drops of vinegar on the inside lid of the saucepan
W LF | W LS and wipe it thoroughly. Smell be gone!
CAL 68 | FAT 1G | SAT FAT 1G |
PROTEIN 1G | CARBS 17G | CHOL
0MG | FIBER 2G | SODIUM 13MG
DIETARY EXCHANGE ½ FRUIT, 1½
VEGETABLE

1 head red cabbage,
shredded
2 apples, cored, peeled and
thinly sliced
½ cup sliced onion
½ cup unsweetened apple
juice
¼ cup lemon juice
2 tablespoons raisins
2 tablespoons packed brown
sugar
Salt and black pepper
(optional)

Combine cabbage, apples, onion,
apple juice, lemon juice, raisins
and brown sugar in large nonstick
saucepan. Cover and simmer over
medium-low heat 30 minutes, or
until tender. Season with salt and
pepper, if desired.







Beets With

Horseradish Cream



4 SERVINGS | 1 CUP
W LF | W LC
CAL 59 | FAT 1G | SAT FAT 1G | PROTEIN 2G | CARBS 10G |
CHOL 7MG | FIBER 2G | SODIUM 231MG
DIETARY EXCHANGE 2 VEGETABLE

4 medium beets (about 2 inches in diameter)
1⁄3 cup low-fat sour cream
1¼ teaspoons prepared horseradish
¼ teaspoon salt
Pinch black pepper
Cilantro (optional)

1. Trim beets, leaving root and 1 inch of stem. Scrub beets;
place in large saucepan; cover with water. Cover; bring to a
boil, reduce heat and boil 45 minutes, or until tender.
2. Combine sour cream, horseradish, salt and pepper in
small bowl.

3. Remove beets from heat; drain. When cooled, peel and
SHUTTERSTOCK/VICUSCHKA cream. Garnish with cilantro, if desired.
cut into wedges. Transfer to plates and top with horseradish






V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 55

••• AT THE TABLE ••• Passover Salads



Fruit and


Nut Quinoa


6 SERVINGS | ½ CUP
Arugula Salad With Sun-Dried CAL 185 | FAT 6G | SAT FAT 1G | PROTEIN
5G | CARBS 27G | CHOL 0MG | FIBER 3G |
Tomato Vinaigrette SODIUM 198MG
DIETARY EXCHANGE 2 BREAD/STARCH,
4 SERVINGS | ¼ OF TOTAL RECIPE 1 FAT
W LC
1 cup uncooked quinoa
CAL 114 | FAT 9G | SAT FAT 2G | PROTEIN 4G | CARBS 6G | CHOL 6MG |
FIBER 1G | SODIUM 274MG 2 cups water
2 tablespoons finely grated orange
DIETARY EXCHANGE 2 FAT, 1 VEGETABLE
peel, plus additional for garnish
¼ cup sundried tomatoes (not 1. Combine sundried tomatoes, oil, ¼ cup fresh orange juice
packed in oil) vinegar, salt and pepper in blender or 2 teaspoons olive oil
2 tablespoons olive oil food processor; blend until smooth. ½ teaspoon salt
1 tablespoon balsamic vinegar 2. Combine arugula and grape ¼ teaspoon ground cinnamon
¼ teaspoon salt tomatoes in large bowl. Add dressing; 1⁄3 cup dried cranberries
¼ teaspoon black pepper toss to coat. Top with cheese and pine 1⁄3 cup toasted pistachio nuts*
1 package (5 ounces) baby nuts, if desired.
arugula 1. Place quinoa in fine-mesh strainer;
1 cup halved grape tomatoes *Note: To toast pine nuts, spread rinse well under cold running water.
¼ cup shaved Parmesan cheese in single layer in heavy skillet. Cook Bring 2 cups water to a boil in small
¼ cup pine nuts, toasted* over medium heat 1 to 2 minutes, or saucepan; stir in quinoa. Reduce heat
(optional) until nuts are lightly browned, stirring to low; cover and simmer 10 to 15
frequently. minutes or until quinoa is tender and
water is absorbed. Stir in 2 table-
spoons orange peel.
2. Whisk orange juice, oil, salt and
cinnamon in small bowl. Pour over
quinoa; gently toss to coat. Fold in
cranberries and pistachios. Serve warm
or at room temperature. Garnish with
additional orange peel.
*Note: To toast pistachios, spread
in single layer in heavy skillet. Cook
over medium heat 1 to 2 minutes, or
until nuts are lightly browned, stirring
frequently.







































56 DiabetesSelfManagement.com • Mar/Apr 2020

••• AT THE TABLE ••• Easter Sides and Salads




Tomato and Sugar Snap Salad


TIP
8 SERVINGS | ¾ CUP Looking to improve
W LF | W LC your cardiovascular
health? Eating tomatoes can
CAL 60 | FAT 3G | SAT FAT 1G | PROTEIN 5G | CARBS 7G | CHOL 3MG | FIBER 2G |
SODIUM 243MG help. According to Harvard
DIETARY EXCHANGE 1 FAT, 1½ VEGETABLE Medical School, lycopene, a
naturally occurring chemical
8 ounces fresh sugar snap peas, or 1. Cook snap peas in vegetable steamer found in high quantities in
green beans, trimmed 3 minutes, or until crisp-tender. Imme- tomatoes, may help lower
2 medium tomatoes, cut into diately drain in colander; rinse with cold stroke risk.
½-inch wedges water until cool. Drain well. Shake off any
¼ cup thinly sliced red onions excess liquid.
2  tablespoons chopped fresh basil 2. In medium bowl, combine peas, toma-
or parsley toes, onions, basil, salad dressing and salt.
¼ cup light balsamic salad dressing Toss gently until coated. Sprinkle with
¼ teaspoon salt feta. Toss again.
½ cup (2 ounces) crumbled reduced-
fat feta cheese









































































ANGELA SACKETT Get more delicious diabetes-friendly recipes at
DiabetesSelfManagement.com/recipes



V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 57

••• AT THE TABLE ••• Easter Sides and Salads








Chutney-Glazed Carrots


4 SERVINGS | ½ CUP
W LC
CAL 88 | FAT 5G | SAT FAT 1G | PROTEIN 1G | CARBS 11G | CHOL 5MG | FIBER 2G | SODIUM 151MG
DIETARY EXCHANGE ½ BREAD/STARCH, 1 FAT

2 cups chopped carrots (1½-inch pieces) 2. Drain carrots; return to saucepan. Add chutney,
3 tablespoons cranberry or mango chutney mustard and butter; cook and stir over medium
1 tablespoon Dijon mustard heat 2 minutes, or until carrots are glazed. Top
2 teaspoons butter with pecans just before serving.
2 tablespoons chopped pecans, toasted*
*Note: To toast pecans, spread in single
layer in heavy skillet. Cook over medium heat
1. Place carrots in medium saucepan; cover with
water. Bring to a boil over high heat. Reduce heat 2 minutes, or until nuts are lightly browned,
to medium-low; simmer 6 to 8 minutes, or until stirring frequently.
carrots are tender.









































































Get more delicious diabetes-friendly recipes at
DiabetesSelfManagement.com/recipes



58 DiabetesSelfManagement.com • Mar/Apr 2020

Spinach Casserole With Artichokes


8 SERVINGS | ½ CUP PER SERVING
W LC
CAL 115 | FAT 4G | SAT FAT 1G | PROTEIN 5G | CARBS 12G | CHOL 7MG | FIBER 2G | SODIUM 517MG
DIETARY EXCHANGE 1 FAT, 2 VEGETABLE

Nonstick cooking spray 1. Preheat oven to 350°F. Coat large nonstick skillet with
1½ cups diced yellow onion nonstick cooking spray and heat over medium-high heat.
½ cup fat-free sour cream Add onions, coat with cooking spray and cook 4 minutes, or
1⁄3 cup reduced-fat mayonnaise until translucent, stirring frequently.
½ cup fat-free (skim) milk 2. Meanwhile, in small bowl whisk together sour cream,
1⁄3 cup grated Parmesan cheese, divided mayonnaise, milk, all but 1 tablespoon Parmesan cheese,
2 teaspoons dried oregano oregano, 1⁄16 teaspoon salt and red pepper, if desired.
1⁄8 tablespoon salt, divided
1⁄8 teaspoon ground red pepper (optional) 3. Remove skillet from heat, stir sour cream mixture
2 packages (10 ounces each) frozen spinach, thawed and spinach into onions until well blended. Gently stir
and squeezed dry in artichokes.
1 can (13¾ ounces) quartered artichoke hearts, 4. Coat 11x7-inch glass baking pan with cooking spray and
drained, patted dry and coarsely chopped spoon spinach mixture into pan. Bake, uncovered, 20 to 25
minutes. Remove from oven, sprinkle with remaining
1⁄16 teaspoon salt and 1 tablespoon Parmesan cheese.



















































TIP Have you heard of prebiotics? They strengthen
your gut health by stimulating the growth of
good bacteria. Gut health is associated with increased
insulin sensitivity. Artichokes and asparagus contain the
prebiotic inulin. When these veggies are not in season,
buy frozen asparagus and artichokes. They are picked
and quickly frozen, retaining most of their nutrients.





V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 59

••• AT THE TABLE ••• Easter Sides and Salads



Strawberry Spinach Salad

With Poppy Seed Dressing



4 SERVINGS | 1½ CUPS SALAD AND ½ TABLESPOON
DRESSING
W LC | W LS
CAL 164 | FAT 12G | SAT FAT 2G | PROTEIN 4G | CARBS 11G |
CHOL 5MG | FIBER 3G | SODIUM 98MG
DIETARY EXCHANGE 2 FAT, 1 VEGETABLE

6 cups baby spinach 2 tablespoons
8 strawberries, halved unseasoned rice
½ ounce pecans, chopped vinegar or raspberry
and toasted vinegar
¼ cup sliced red onion 2 teaspoons honey
1½ ounces goat cheese, 1 teaspoon ground dry
broken into small mustard
pieces Black pepper
2 tablespoons canola oil ½ teaspoon poppy seeds

1. Place 1½ cups spinach on each of four plates. Divide straw-
berries, pecans, onions and goat cheese evenly over spinach.
2. Whisk together oil, vinegar, honey, mustard, pepper and
poppy seeds in small bowl. Divide dressing among four salads.







Balsamic Green Beans With Almonds



4 SERVINGS | ¾ CUP
W LC
CAL 87 | FAT 5G | SAT FAT 1G | PROTEIN 3G | CARBS 9G | CHOL 0MG | FIBER 4G | SODIUM 297MG
DIETARY EXCHANGE 1 FAT, 1½ VEGETABLE


1 pound fresh green beans, trimmed 1. Place beans in medium saucepan; 2. Add oil, vinegar, salt and pepper;
2 teaspoons olive oil cover with water. Bring to a simmer toss to coat. Sprinkle with almonds.
2 teaspoons balsamic vinegar over high heat. Reduce heat; sim- *Note: Toast almonds in a dry skil-
½ teaspoon salt mer, uncovered, 4 to 8 minutes, or let over medium heat 3 to 5 minutes
¼ teaspoon black pepper until beans are crisp-tender. Drain or until fragrant, stirring frequently.
2 tablespoons sliced almonds, toasted* well and return to saucepan.

























STRAWBERRY: SHUTTERSTOCK/ELENA VESELOVA











60 DiabetesSelfManagement.com • Mar/Apr 2020

Mediterranean-Style Deviled Eggs


12 APPETIZERS | 2 FILLED EGG HALVES
W LF | W LC
CAL 49 | FAT 3G | SAT FAT 0G | PROTEIN 4G | CARBS 3G | CHOL 0MG | FIBER 1G |
SODIUM 157MG
DIETARY EXCHANGE 1 MEAT 

¼ cup finely diced cucumber 1. Combine cucumber, tomato, lemon
¼ cup finely diced tomato juice and salt in small bowl; gently mix. 
2 teaspoons fresh lemon juice 2. Remove yolks from eggs; discard.
1⁄8 teaspoon salt Spoon 1 heaping teaspoon hummus
6 hard-cooked eggs, peeled and into each egg half. Top with ½ tea-
sliced in half lengthwise spoon cucumber-tomato mixture and
1⁄3 cup roasted garlic or any flavor parsley, if desired. Serve immediately. 
hummus
Chopped fresh parsley
(optional)









Broccoli With

Garlic and


Parmesan Cheese


4 SERVINGS | ¾ CUP
W LC | W LS
CAL 87 | FAT 5G | SAT FAT 1G | PROTEIN
5G | CARBS 7G | CHOL 5MG | FIBER 2G |
SODIUM 116MG
DIETARY EXCHANGE 1 FAT, 1 VEGETABLE,
½ MEAT

4 cups fresh broccoli florets (about
12 ounces)
1 tablespoon olive oil
3 cloves garlic, thinly sliced
¼ cup reduced-sodium chicken
broth
¼ cup grated Parmesan or crumbled
reduced-fat feta cheese
Black pepper (optional)

1. Rinse broccoli in cold water; do not
dry. Place in large microwavable bowl.
Cover and microwave on high 3 minutes,
or until crisp-tender.

2. Heat oil in large nonstick skillet over
medium heat. Add garlic; cook and stir
2 minutes, or until golden brown. Add
broth and broccoli; cook and stir 2 min-
utes, or until broccoli is tender and most
of broth is absorbed. Transfer to serving
plate, top with cheese and sprinkle with
BROCCOLI: SHUTTERSTOCK/NEW AFRICA Get more delicious diabetes-friendly recipes at
pepper, if desired.



DiabetesSelfManagement.com/recipes



V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 61

••• AT THE TABLE ••• Green St. Patrick’s Day Sides





Broccoli Italian Style



4 SERVINGS | ¼ OF TOTAL RECIPE
W LF | W LC | W LS
CAL 44 | FAT 2G | SAT FAT 0G | PROTEIN 3G | CARBS 7G |
CHOL 0MG | FIBER 3G | SODIUM 29MG
DIETARY EXCHANGE 1½ VEGETABLE

1¼ pounds fresh broccoli
2 tablespoons lemon juice
1 teaspoon extra-virgin olive oil
1 clove garlic, minced
1 teaspoon chopped fresh Italian parsley
Dash black pepper

1. Trim broccoli, discarding tough stems.
Cut broccoli into florets with 2-inch
stems. Peel remaining stems; cut into
½-inch slices.

2. Bring 1 quart water to a boil in
large saucepan over medium-high
heat. Add broccoli; return to a
boil. Cook 3 to 5 minutes, or until
broccoli is tender. Drain; transfer to
serving dish.

3. Combine lemon juice, oil, garlic,
parsley and pepper in small bowl.
Pour over broccoli; toss to coat.
Cover and let stand 1 hour before
serving to allow flavors to blend.
Serve at room temperature.

























TIP Broccoli is kale’s cousin, and
they both share the nutritious
gene. Broccoli surpasses kale in fiber
and protein content: One cup of cooked
broccoli packs 4 grams of protein (kale
has 2.5 grams) and 5 grams of dietary
fiber (kale has 2.5 grams). Both green
relatives are great sources of vitamins
A and C.







Get more delicious diabetes-friendly recipes at
DiabetesSelfManagement.com/recipes ANGELA SACKETT



62 DiabetesSelfManagement.com • Mar/Apr 2020

recipe index





DELICIOUS SIDE DISHES


48 Roasted Parsnips, Carrots and

Red Onion V FI | W LF
50 Mushroom Sliders V FI

50 Asparagus and Mushroom

Pasta V FI
Bulgur Pilaf With 51 Roasted Tomato, Artichoke and
White Bean Crostini W LF | W LC
Caramelized Onions & Kale 52 Quick and Easy Stuffed


Mushrooms W LF | W LC | W LS
6 SERVINGS | 2⁄3 CUP
V FI 52 Orzo Pilaf With Three Peas W LS

CAL 165 | FAT 4G | SAT FAT 1G | PROTEIN 5G | CARBS 29G | CHOL 0MG | 53 Swiss Chard, Barley and Feta Gratin
FIBER 6G | SODIUM 540MG
DIETARY EXCHANGE 1 BREAD/STARCH, ½ FAT, 3 VEGETABLE PASSOVER SALADS

1 tablespoon olive oil 1. Heat oil in large nonstick skillet over
1 small onion, cut into thin medium heat until hot. Add onion; 54 Avocado and Blueberry Fruit Salad
wedges cook about 8 minutes, stirring fre- W LF | W LS

1 clove garlic, minced quently, or until softened and lightly 55 Red Cabbage With Apples W LF | W LS
2 cups chopped kale browned. Add garlic; cook and stir 1

2 cups fat-free, reduced- minute. Add kale; cook and stir about 1 55 Beets With Horseradish Cream
sodium vegetable or minute, or until kale is wilted. W LF | W LC
chicken broth 2. Stir in broth, bulgur, salt and pepper. 56 Arugula Salad With Sun-Dried

¾ cup medium-grain Bring to a boil. Reduce and simmer
bulgur covered for 12 minutes, or until liquid is Tomato Vinaigrette W LC

½ teaspoon salt absorbed and bulgur is tender. 56 Fruit and Nut Quinoa V FI
¼ teaspoon black pepper
57 Tomato and Sugar Snap Salad
W LF | W LC
Spinach-Pine 2 ounces spinach leaves,
coarsely chopped EASTER SIDES AND SALADS
Nut Whole- 1 tablespoon extra-virgin
olive oil 58 Chutney-Glazed Carrots W LC
Grain Pilaf 1 teaspoon dried basil 59 Spinach Casserole With Artichokes
leaves
W LC
6 SERVINGS | 1⁄6 OF RECIPE ½ teaspoon salt
V FI ¼ teaspoon red pepper 60 Strawberry Spinach Salad With
flakes Poppy Seed Dressing W LC | W LS
2 cups hot cooked brown
rice or bulgur Place hot rice in large bowl. 60 Balsamic Green Beans With
1½ ounces pine nuts or Add remaining ingredients and Almonds W LC
slivered almonds, toss gently but thoroughly until
toasted spinach is slightly wilted. 61 Mediterranean-Style Deviled Eggs
W LF | W LC
61 Broccoli With Garlic and Parmesan

Cheese W LF | W LS

ST. PATRICK’S DAY SIDES


62 Broccoli Italian Style W LF | W LC | W LS
63 Bulgur Pilaf With Caramelized

Onions & Kale V FI
63 Spinach-Pine Nut Whole-Grain Pilaf

V FI


V FI HIGH-FIBER | W LF LOW-FAT | W LC LOW-CARBOHYDRATE | W LS LOW-SODIUM Mar/Apr 2020 • DiabetesSelfManagement.com 63

••• FINAL COUNTDOWN •••





Did You Know?




BY DIANE FENNELL






According to the National Kidney Foundation, approximately 37 million
people in the United States have chronic kidney disease, including 35%
5 of people age 20 or older with diabetes. Ninety percent don’t know they
have it. Controlling your blood sugar and blood pressure can help prevent
or slow the condition. For more steps on maintaining your kidney health,
see “Managing Diabetic Kidney Disease” (page 34).







4 The fitness industry generated more than $30 billion in the United
States in 2018, says the International Health, Racquet & Sportsclub
Association, and it has been growing by 3% to 4% per year each of
the past 10 years. Looking for ways to buck the trend and work
movement into your routine on the cheap? Check out the tips
in “Minimalist Training: Doing More With Less” (page 18)
and “Saving Money on Exercise” (page 16).










3 Are you living with thyroid disease? You’re in good company. Data from
the American Thyroid Association indicates that roughly 20 million
Americans have some form of the condition. Celebrities including
actresses Kim Cattrall and Zoe Saldana, track and field star Gail Devers
and rapper Missy Elliott are among the ranks of those managing thyroid
conditions. Learn more about dealing with thyroid disease and diabetes
in “When Two Endocrine Disorders Meet” (page 29).







2 Beans, beans, good for the heart... Beans cause gas due to the presence KIDNEYS: SHUTTERSTOCK/SIBERIAN ART; SHOES: SHUTTERSTOCK/SHYAMALAMURALINATH; SALDANA: SHUTTERSTOCK/LEV RADIN; BEANS: SHUTTERSTOCK/PHOTOONGRAPHY; JONAS:SHUTTERSTOCK/EUGENE POWERS
of a complex sugar known as raffinose that the body has trouble

digesting. Soaking dry beans overnight in a pot of water may help
reduce this uncomfortable side effect, as can opting for canned beans.
Learn more about members of the legume family on page 21.











1 If you or a loved one has just been diagnosed with type 1 diabetes, you’re
not alone. Approximately 1.25 million people in the United States are living
with the condition, including names you may recognize such as pop star Nick
Jonas, former NFL quarterback Jay Cutler, country music singer Eric Paslay and

Olympic swimmer Gary Hall, Jr. Get four expert tips for starting your journey
with T1D on page 38.


64 DiabetesSelfManagement.com • Mar/Apr 2020