I have a diabetic friend coming to visit, any casual diabetic friendly meal ideas?

M

mariadnoca

Moderator
She going to stay for several days, so need ideas for breakfast/lunch/dinner. If some things could be do ahead, that would be extra helpful. I don't know much about diabetic needs.

My thinking cap for ideas is missing right now, lol.

Thanks!

 
Try to avoid white flours, sugar, pasta, rice, potatoes and corn. Whole grains in small

portions are good.

For breakfast for my mom, I would saute spinach and also cherry tomatoes, make a bed of this for poached eggs. You could get some whole grain bread, like Ezekiel's or something like that an offer it.

A yogurt parfait with unsweetened yogurt and fruit would be nice for a casual breakfast with a hard boiled egg. You could do a Turkish breakfast: hot tea, sliced salami, cucumbers, tomatoes, hot hard boiled eggs, yogurt with sugar free jam, The Turks use honey and a baguette, but you could offer a slice of the bread. Omlettes would be great too for breakfast!

Lunches, why not a spring vegetable soup and a tart salad, or quiche. Whole wheat pasta might be okay, you'd have to ask her.

Dinners - I make my mom lots of meats and 2 types of vegetables, or a vegetable and a salad, and a small portion of whole grains like quinoa or farro, sometimes 1/2 a baked potato. We do roast chickens, pork tenderloins, steaks, flank steak, things like that. No one misses the carbs!

I hope this helps a little, you can do a search for foods that are low in the glycemic index and try to maximize those. Then go for a walk after each meal. I learned a lot on what to advise my mom from the folks here (thanks again!!).

 
Also, she will know how to take care of her insulin needs with what you all are eating. You don't

need to fuss too much. fewer carbs, more protein/veggies.

 
I would go for a protein (prepared without added sugars/honey), cauliflower 'rice', and a bright veg

 
Ask her what she is eating these days. I suspect it is type II, no less

important to pay attention to, but may be a little more "forgiving" in some categories.
Just ask for some ideas from her point of view.

 
I have bookmarked several recipes from this site, many are inherently diabetic-friendly. This

roast chicken shwarma caught my eye.

Also, breakfast options. I love fritatas. Maybe made with a flavorful sausage, sauteed onions, served with sliced fresh tomatoes.

I'd look at Mediterranean and Middle Eastern recipes that don't use rice. Those cultures seem inherently diabetic-friendly as well.

http://www.feastingathome.com/2014/07/chicken-shawarma-recipe.html

 
whole wheat oatmeal pancakes

I am newly diagnosed with diabetes 2 and I found this recipe on the web. This recipe does not seem to raise my glycemic level much. Even my grandchildren love it.

Whole Wheat Oatmeal Pancakes (Edited)

1 cup whole wheat flour (or white whole-wheat)
1/2 cup quick oats
1/4 teaspoon salt
2 teaspoons baking powder
2 teaspoon ground cinnamon
1 large egg (or 2 egg whites)
1 cup milk
2 Tablespoons Honey
1/4 cup Greek yogurt*
1 teaspoon vanilla extract (or 2)
1/2 cup add-ins fruit, optional

Toss the flour, oats, salt, baking powder, and cinnamon together in a large bowl. Set aside. In a separate medium bowl, whisk the egg and milk together. Whisk in the brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.
Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not over mix the batter or your pancakes will be tough and very dense. Add any mix-ins you prefer, but again - do not over mix the batter.
Let batter sit 10 to 20 minutes. If the batter is too thick add a little more milk or water.
Heat a griddle or skillet over MEDUIM heat. Spray pan with cooking spray and wipe, or oil, or butter. Once hot, drop about 1/4 cup of batter on the griddle. Cook until the edges look dry and bubbles begin to form on the center or sides, about 1 minute. Flip and cook on the other side until cooked through, about 2 more minutes. Coat griddle/skillet again with nonstick spray and then wipe, for each pancake or batch of pancakes.
Pancakes taste best right after they are made. Pancakes freeze well, up to 2 months.
Note: Remember if you use butter for the pan, butter burns quickly.

 
Zucchini Pasta substitute

I have used zucchini, cut like strands of spaghetti. I Microwave it a little first before using to get some of the water out of it. (Watch not to over cook.) If you don't your sauce will become watery. I like this much better than spaghetti squash.

 
Cauliflower Noodle Lasagna

This is also from the web. The cauliflower noodle is a bit of work, but well worth it. Keep squeezing the cauliflower its worth the effort. This can be made ahead.

Cauliflower Noodle Lasagna

Cauliflower Noodles Serves 8

3 cups cauliflower rice, packed
3 eggs
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper

Preheat oven to 375°F (190°C), line a large baking sheet with parchment paper and grease with olive oil.
In a food processor rice the cauliflower, until you get a texture finer than rice. Once it’s riced measure it and make sure you have 3 cups packed.
Place cauliflower rice in a bowl and microwave on high for 2 minutes, give it a good stir and microwave for another 2 minutes.
Place the cauliflower rice in a tea towel and twist it to squeeze as much moisture as you can (I usually squeeze out a cup of liquid). This is very important. The cauliflower rice needs to be dry.
In the bowl that had the cauliflower beat the eggs and place drained cauliflower rice back in the bowl with eggs, salt and pepper and mix until combined.
Spread the mixture evenly onto the lined and oiled baking sheet. Place in the oven and bake for 15 minutes.
Remove from the oven, let cool 5 to 10 minutes and carefully peel it off the parchment paper.
Transfer to a large cutting board or work surface.
Depending on the size and shape of your baking dish, cut the cauliflower noodles so that it will fit into the dish. Set aside.

Cauliflower bechamel sauce (I didn’t use.)

¾ cup milk (your choice of milk)
2 cups / 7 oz. cauliflower florets
1 clove garlic through crusher
1 teaspoon fine grain sea salt
A pinch of ground black pepper
3 free-range organic eggs

In a medium saucepan add cauliflower florets, milk, garlic, salt and pepper. Bring to a boil, reduce to a simmer, cover with a lid and cook for 15 minutes.
Remove from the heat and with an immersion blender, blend until smooth (be careful not to splatter yourself!)
Add eggs, one at a time, working quickly to make sure that they don’t poach.
It will look like a thin white foamy liquid, that’s OK. It will work out in the end. Set aside.

Assemble lasagna

Preheat oven to 320°F (160°C) and place a rack in the middle.
Spray baking dish with nonstick spray.
Spread a couple of tablespoons of tomato sauce in the bottom of a baking dish.
Arrange cauliflower sheets side by side, covering the bottom of the baking dish.
Spread with tomato sauce and ricotta and top with a cauliflower sheet. Top with sauce and layer with meatballs or your choice of fillings veggies, meats, a bolognese sauce and sprinkle with ¼ cup Parmesan cheese. Repeat to make 3 layers, and top with remaining cauliflower bechamel and Parmesan cheese. ( I didn’t use bechamel I topped with tomato sauce and mozzarella and a thin layer of tomato sauce on top of the mozzarella to keep it from burning.
Cover with foil (to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese).
Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

 
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