5 vegan recipes using healing superfoods for diabetics
According to mayoclinic, all of us would benefit from consuming a ‘diabetes diet’, which must be rich nutrients and low in fat and calories. So, these 5 vegan recipes using healing superfoods for diabetics, will benefit all of us.
According to the American Diabetes Association (ADA), all of the foods ideal for diabetics need to low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as: calcium, potassium, fiber, magnesium, vitamins A (as carotenoids), C, and E. Some of the healing superfoods for diabetics, suggested by ADA are: dark leaf greens, berries, beans, sweet potato and tomatoes So, bellow the 5 vegan recipes using healing superfoods for diabetics, are based on the foods suggested by the American Diabetes Association.
1) 3 bean and sweet potato salad
1 pound sweet potatoes (about 2 small or 1 large), peeled and cut into 1/2-inch pieces
1/2 pound green beans, trimmed and cut into 1 1/2-inch pieces
1 cup cooked chickpeas
1 cup cooked kidney beans
1/2 cup chopped red onion (about 1/2 small onion)
1/4 cup extra virgin olive oil
3 tablespoons apple cider vinegar
1/4 teaspoon kosher salt + more to taste
1/8 teaspoon ground black pepper + more to taste
1/4 cup chopped fresh parsley (either Italian or curly work)
Fill a large pot halfway full with water and place over high heat. Add a few pinches of salt to the water if desired. Bring water to a boil. Carefully add the sweet potatoes and boil until almost fork-tender, 4-5 minutes. Add the green beans and cook for three more minutes, until bright green and tender. Drain and let cool slightly. Add to a large bowl along with the chickpeas, kidney beans, and onion. Stir gently to combine, trying not to break up the sweet potatoes.
To a small bowl, add the olive oil, vinegar, pure maple syrup, mustard, salt, pepper, and parsley. Whisk until combined. Pour over the potatoes and beans. Toss gently to coat veggies with dressing. Taste and season with additional salt and pepper if desired. Serve immediately for a warm potato salad (my preference) or chill until ready to serve.
2) mustard greens salad with roasted potatoes and tomatoes
2-3 medium-large white potatoes, unpeeled and chopped (about 4-5 cups)
1 Tablespoon olive oil
1 teaspoon sea salt
1/2 teaspoon pepper
5 cups mustard greens, stems removed, leaves washed, dried, and shredded or chopped
4 tomatoes, quartered
1/4 cup red onion, sliced thin
Mix ¼ cup of olive oil or avocado oil with 3 tablespoons of red wine vinegar or white vinegar. Add salt and pepper to taste, drizzle on your salad and enjoy.
Preheat oven to 375° Add chopped potatoes to a baking sheet, toss with olive oil, salt and pepper. Spread potatoes in a single layer and roast in the oven for 40 minutes or until soft and golden brown.
While the potatoes are roasting, chop your veggies and prepare dressing by placing all ingredients into a blender. Blend until smooth, set aside.
When potatoes are done roasting, remove from oven and allow them to cool for 5-10 minutes.
Place mustard greens in a large salad bowl, top with slightly cooled roasted potatoes, tomatoes, onions and pour ½ cup dressing over salad. Toss to combine. Taste and season with extra salt and pepper if needed.
3) tomato soup
3 tablespoons extra-virgin olive oil, plus more for garnishing
4 cloves garlic, minced
1 medium yellow onion, diced
1 red bell pepper, roughly chopped
2 28-ounce cans whole peeled tomatoes in juice
1 small head cauliflower, roughly chopped
1 teaspoon dried oregano
1 teaspoon dried basil
dash of red pepper flakes (optional)
1/2 teaspoon sea salt, more or less to taste
3 tablespoons nutritional yeast flakes
1/2 to 1 cup water (if needed to thin soup)
fresh basil, chopped (optional)
Add olive oil to a large stock pot and heat over medium heat.
Add in garlic and onion. Cook for 3-5 minutes until tender.
Add in the red bell pepper and cook for another 2 minutes.
Add in the tomatoes, cauliflower, oregano, basil, and red pepper flakes (be sure to submerge the cauliflower chunks in the tomato liquid as much as possible -- it will seem like there is too much cauliflower, but there is just enough)
Bring the mixture to a boil. Reduce heat, cover, and allow the mixture to simmer vigorously for 25 minutes.
Turn off heat and purée mixture with an immersion blender for 5-10 minutes or until the mixture is very smooth. If you don't have an immersion blender, you can add the mixture to a blender in batches or a large food processor (return soup to pan once done blending).
Add in salt (to taste) and nutritional yeast. Simmer on low for an additional 10-15 minutes, stirring occasionally. If soup is thicker than desired, add in 1/2 to 1 cup water and whisk into soup.
Ladle soup into bowls. Drizzle with olive oil and top with chopped fresh basil, if desired.
4) berry smoothie
2 cups frozen unsweetened strawberries
1 cup frozen unsweetened raspberries
1 cup fresh blackberries or blueberries
1 cup fresh baby spinach leaves
1 cup pomegranate juice
1 to 2 tablespoons honey
In a blender combine strawberries, raspberries, blackberries,spinach and pomegranate juice. Cover and blend until smooth. Pour into glasses to serve.
5) berries porridge
50g rolled oats
6 strawberries, sliced
100ml non- dairy milk
2 tsp toasted flaked almonds
Add the oats and 250ml water to a pan. Bring to the boil, then turn down the heat and stir regularly for 4–5 minutes.
Stir in three-quarters of the fruit and add the milk.
Bring the heat back up, mix well and put into a bowl.
Top with the rest of the fruit and the almonds, then serve.
You may be interested in knowing more how using vegan healing superfoods for diabetics may offer pain relief for people with diabetic neuropathy, and also it may reverse type 2 diabetes. For more ideas on what foods to consume to not spike blood sugar, click here, and for extra health benefits, try making this amazing vegan pesto using fennel.