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Delicious curried sweet potato and peanut stew recipe for your diabetes menu planning.

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Curried Sweet Potato and Peanut Stew
Delicious curried sweet potato and peanut stew recipe for your diabetes menu planning.
Servings
servings
Servings
servings
Delicious curried sweet potato and peanut stew recipe for your diabetes menu planning.
Instructions
  1. Heat canola oil in a soup pot over medium-high heat. Add onions and cook until they are richly browned, about 6 minutes. Stir frequently.
  2. Add sweet potatoes and cook 2 minutes.
  3. Add remaining ingredients, except cilantro. Bring to a boil over high heat. Reduce heat and simmer 25-30 minutes, until potatoes are cooked.
  4. Serve in bowls and top with cilantro.
Recipe Notes

Adapted from Canola Info and "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association. Photo and recipe used with permission.

Nutrition Facts
Curried Sweet Potato and Peanut Stew
Amount Per Serving
Calories 394 Calories from Fat 104
% Daily Value*
Total Fat 11.5g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 3.5g
Monounsaturated Fat 6g
Cholesterol 2.5mg 1%
Total Carbohydrates 60g 20%
Dietary Fiber 15g 60%
Protein 15g 30%
* Percent Daily Values are based on a 2000 calorie diet.
A flavourful Mexican chicken soup.

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Chicken Soup Mexicana
A flavourful Mexican chicken soup.
Servings
Servings
A flavourful Mexican chicken soup.
Instructions
  1. In a soup pot, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Add black pepper, cumin and red pepper flakes.
  2. Add chicken stock, lentils, tomatoes and carrots. Cover and simmer about 30 minues. Add chicken, zucchini and peas. Cover and simmer 10-15 minutes.
  3. Serve, garnished with avocado slices.
Recipe Notes

Recipe and photo used with permission from Canola Info.

Nutrition Facts
Chicken Soup Mexicana
Amount Per Serving
Calories 270 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 75mg 25%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Protein 35g 70%
* Percent Daily Values are based on a 2000 calorie diet.

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Flax and Black Bean Layer Dip
Course Appetizers
Servings
1/2 cup servings
Course Appetizers
Servings
1/2 cup servings
Instructions
  1. Set aside 3/4 cup of rinsed and drained black beans.
  2. In a food processor, combine the remaining black beans, salsa, flaxseed oil, ground flaxseed, 1 Tbsp sour cream, cumin, salt and hot sauce. Puree. Remove from food processor. Stir in reserved black beans and cilantro.
  3. Spread 1 cup of sour cream on the bottom of an 8 X 8 pan. Spread black bean layer dip on top of the sour cream. sprinkle with cheese and top with tomato and onion.
  4. Refrigerate for at least an hour. Serve with carrot sticks, red pepper slices, cucumbers , pita wedges or tortilla chips.
Recipe Notes

Recipe and photo used with permission - HealthyFlax.org

Nutrition Facts
Flax and Black Bean Layer Dip
Amount Per Serving
Calories 230 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 3g 15%
Cholesterol 15mg 5%
Total Carbohydrates 21g 7%
Dietary Fiber 7g 28%
Sugars 4g
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

 

Linda

Hi, I’m Linda Gilmour Kessler. I'm a Registered Dietitian specializing in women and Type 2 Diabetes. My mission is to help you to learn to manage your diabetes with confidence and ease.

My clients feel calm and confident, have great management, and live happy, healthy lives.

Let's manage your diabetes without all the crazy food restrictions or rules that turn your life topsy-turvy. Learn about my Diabetes 101 course and let's get you started living the Sweet Life.

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