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.
#14 Red Onions
Red onions don't just add great color to salads, sandwiches, and stews. They also score highest in antioxidant power, with yellow onions not far behind and white a distant third.
Onions are also a good source of fiber, potassium, and folate-all good for heart health. Onions' high flavonoid content also puts them on the map for cancer and cardiovascular research and other chronic diseases, such as asthma. According to a 2002 study in The American Journal of Clinical Nutrition, having a high dietary intake of the flavonoid quercetin found in onions may lower the risk of these chronic illnesses.
One serving of the nonstarchy vegetable is 1 cup raw or 1/2 cup cooked. If you love onions but not the scent that lingers on your breath, try chewing on a few sprigs of parsley or a mint leaf.
Grilled Red Onion and Corn Salad with Roasted Red Pepper Vinaigrette
Grilling the sweet peppers gives the vinaigrette a tantalizing smoky flavor.
SERVINGS: 12 servings
CARB GRAMS PER SERVING: 7
Nonstick cooking spray
3 medium red sweet peppers
2 fresh ears of corn, husks and silk removed
1 large red onion, cut into 1/4-inch-thick slices
1 medium fresh poblano chile pepper
8 ounces fresh haricots verts or whole green beans
4 cups torn red leaf lettuce
4 cups torn green leaf lettuce
1 cup Roasted Red Pepper Vinaigrette (see recipe below)
1. Coat an unheated grill rack with cooking spray. Place peppers, corn, and onion on the prepared rack on an uncovered grill directly over medium heat. For onion, grill about 10 minutes or until crisp-tender, turning once; remove from grill. For corn and peppers, grill for 25 to 30 minutes or until corn is crisp-tender and lightly charred and pepper skins are charred, turning occasionally; remove from grill. Wrap peppers in foil; cool slightly.
2. Meanwhile, in a covered large saucepan, cook beans in lightly salted boiling water until crisp-tender. Allow 2 to 5 minutes for haricots verts or 10 to 15 minutes for green beans. Drain; submerge in ice water. Drain well; set aside.
3. When peppers are cool enough to handle, cut off tops and remove seeds. Carefully remove charred skin. Coarsely chop peppers, keeping red and poblano peppers separate. Reserve red pepper for Roasted Red Pepper Vinaigrette. When corn is cool enough to handle, cut corn kernels from cobs; discard cobs.
4. In a large bowl, combine lettuces. Add beans, corn, red onion, and poblano pepper. Pour 1 cup of Roasted Red Pepper Vinaigrette onto salad; toss gently to coat. Cover; chill any remaining vinaigrette for other salads. Makes 12 (1-cup) servings.
Roasted Red Pepper Vinaigrette: In a food processor, combine chopped roasted red pepper, 1/4 cup sherry vinegar or white wine vinegar, 2 tablespoons water, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper. Cover and process until smooth. With the processor running, slowly add 1/2 cup olive oil in a steady stream. Cover and chill until serving time.
Make-Ahead Directions: Cook vegetables as directed in Steps 1 through 3; cover and chill for up to 24 hours. Prepared Roasted Red Pepper Vinaigrette as directed; cover and chill for up to 5 days.
Nutrition Facts Per Serving:
* Servings: 12 servings
* Calories74
* Total Fat (g)5
* Saturated Fat (g)1
* Sodium (mg)39
* Carbohydrate (g)7
* Fiber (g)2
* Protein (g)2
Diabetic Exchanges
* Vegetables (d.e.)1
* Fat (d.e.)1
http://www.diabeticlivingonline.com/
No comments:
Post a Comment