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Your mom knew what she was talking about when she told you to eat your vegetables! Vegetables are an essential part of a healthy diet that everyone, especially those with diabetes should follow. A healthy diet can go a long way in keeping blood sugar levels steady, and helping you avoid or prolong the onset of complications due to diabetes. And the really good news? There is no better time of year to incorporate more vegetables into your diet than the summer months. Here’s a look!
Add Vegetables to Every Meal – Even Breakfast!
Starting the morning with a fresh juiced smoothie is an energy boosting alternative to the typical “All American” breakfast of eggs, potatoes and bacon. If you’re like me, during the summer months, I have so many great vegetables that typically just sit in my refrigerator waiting to be eaten. Since I don’t always have time to prep and cook these items, I’ve found that the blender is a great solution to starting out my day the right way.
For lunch and dinner, try using some of your favorite vegetables in a cooked or chilled soup. Also remember, this is the perfect time of year to see the rainbow of colors and I would recommend making a lean protein choice an accent to your summer fresh vegetables of choice for a really healthy, satisfying and diabetes friendly meal.
Some Ideas to Try
Green Mountain High Smoothie
Ingredients
1 cup Fresh Cactus Leaves with thorns removed (available in Latin markets)
1/2 cup Fresh Cucumber with peel on
1/2 cup Fresh Pineapple
2 each medium red apple with peel on
1/4 cup Fresh Squeezed Lemon Juice
2 tbsp. Fresh Parsley
1 tbsp. Fresh Mint
1/2 cup Ice Cubes
1 cup Filtered Water
1 tsp. Stevia Powder
1 tbsp. Whole Walnuts (protein option)
Preparation
In a blender puree all ingredients together until smooth and colorful. If you want a protein blast, add 1tbsp of your favorite nuts.
Sautéed Garlic Kale with Lemon and Pine nuts
Ingredients
1 Bunch Fresh Kale Chopped in Large Pieces
1 tablespoon Olive Oil
1 teaspoon Fresh Garlic Chopped
2 tablespoons Fresh Lemon Juice
1 teaspoon Sea Salt
1/4 teaspoon Red Crushed Chili Flakes
1 tablespoon Toasted Pine nuts
Preparation
In a heated pan, add the olive oil and garlic. Continue to stir the garlic around so that it doesn’t burn. Next add the kale and slowly sauté for two-three minutes until the vibrant colors of “Green” appear. At this point, stop the cooking process and add lemon juice, sea salt and red crushed chilies. Before serving, top with the toasted pine nuts.
Summer Fresh Veggies to Always Have on Hand
When it comes to growing and keeping a stock pile of summer fresh vegetables I’ve found that the onion family (green, yellow and red), garlic, zucchini, yellow squash, mixed salad greens, and carrots all do very well in most parts of the country. These items are perfect to keep on hand all the time because they easily go with many of today’s staples and hold up well in the refrigerator for at least three to five days.
Additionally, tomatoes and cucumbers are some of my summer favorites as are hearty greens such as kale, spinach and Swiss chard. All of these summer veggies are packed with tons of nutrients and have been known to reduce inflammation while keeping blood sugar levels steady.
By always having fresh vegetable options on hand you will never have an excuse not to eat healthy and it will be much easier for you to maintain good blood sugar levels. With these tasty summer vegetables around, your palate will always be satisfied and your diabetes diet plan will stay on track.
- Chef Jason Kieffer, KeyVive Expert, Holistic Chef and Wellness Coach
