By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009
Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.
Are These Power Foods in Your Diet?
If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.
For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.
#5 Broccoli
Don't underestimate the nutritional power of broccoli. Truly a super food, this nonstarchy vegetable has more vitamin C per 100 grams than an orange and is considered a good source of fiber and the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable's vitamin A power promotes healthy vision, teeth, bones, and skin. Vitamin C is essential for healing wounds and is a disease-fighting antioxidant, according to the National Institutes of Health's U.S. Library of Medicine.
One serving of broccoli is 1 cup raw or 1/2 cup cooked. Pick up fresh broccoli in the produce section or your local farmer's market. Try the frozen food section for cut florets or plant broccoli in your garden this spring. The garden experts at Better Homes and Gardens recommend planting two types of broccoli and starting seedlings 4-6 weeks before the last spring frost date or buying starter plants to plant in early spring.
Broccoli with Goat Cheese and Walnuts
Dressed up with tangy buttermilk and a topping of tart chevre and walnuts, this side dish runs the gamut of flavors. With broccoli as its star, this dish is loaded with nutrients like vitamins A, C and folate.
SERVINGS: 6 (1/2-cup) servings
CARB GRAMS PER SERVING: 9
1 pound broccoli, trimmed and cut into 1-inch pieces
1/2 cup buttermilk
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon Dijon-style mustard
2 teaspoons extra-virgin olive oil
1 teaspoon chopped fresh thyme
1 teaspoon red wine vinegar
1 clove garlic, minced (1/2 teaspoon minced)
1/4 teaspoon kosher salt
1/8 teaspoon ground nutmeg
1/8 teaspoon freshly ground black pepper
1/2 cup thinly slivered red onion
1/4 cup coarsely chopped walnuts, toasted
1 ounce semi-soft goat cheese (chèvre) or feta cheese, crumbled
1. In a covered large saucepan cook broccoli in a small amount of lightly salted boiling water for 6 to 8 minutes or until crisp-tender. Drain and set aside.
2. In a large bowl whisk together buttermilk, parsley, mustard, olive oil, thyme, red wine vinegar, garlic, kosher salt, nutmeg, and pepper. Add the broccoli and red onion; stir gently to coat. Top with walnuts and goat cheese. Makes 6 (1/2-cup) serings.
Make-ahead directions:Prepare as directed, except do not top with walnuts and goat cheese. Cover and chill for up to 4 hours. To serve, top with walnuts and goat cheese.
Nutrition Facts Per Serving:
* Servings: 6 (1/2-cup) servings
* Calories105
* Total Fat (g)7
* Saturated Fat (g)2
* Cholesterol (mg)4
* Sodium (mg)212
* Carbohydrate (g)9
* Fiber (g)3
* Protein (g)5
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0
Diabetic Exchanges
* Vegetables (d.e.)1.5
* Fat (d.e.)1.5
http://www.diabeticlivingonline.com/
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