Have EVERYONE eat healthier. Look at vegetarian options for meatless Mondays: felafel, hummus, beans, quinoa, tons of vegetables. Use refried beans instead of hamburger for Taco Tuesdays, cauliflower crust pizza on Fridays, spaghetti squash instead of spaghetti, serve cut up tofu dogs & baked beans & a little rice to curb gassiness for beanie weenies.
Go for whole wheat/whole grain bread & pasta, brown rice: the extra fiber (& nutrients!) are beneficial for diabetics, and serve smaller portions of carbs in general (1/4 of plate each protein & carb, 1/2 plate colorful vegetables). Buy bulk frozen & canned vegetables. Cut up meat & use it sparingly, more like a garnish. Toss vegetables in just about everything: soups, eggs, salads, casseroles, meats: just open that bag of peas & carrots or can of greens & pour some in.
Buy extras for interesting main dish salads: Roquefort and feta cheese, craisins, beets, sun dried tomato bits, different kinds of olives, sesame or other seeds, sprouts, bacon bits (or make your own), various nuts. Add bits of meat, cheese, or beans for a complete meal & skip the carbs altogether (or add a little cold rice, potatoes, barley, quinoa, spelt, wheat berries).
Make your own croutons by cutting up old bread & leaving it out until hard. If you prefer them flavored,
toss in olive oil with spices (I use onion, garlic & chili powders, paprika, & cayenne pepper), then fry a bit in a pan.
Eat breakfast for dinner: breakfast meats & eggs (I add cheese, salsa, peppers and spinach—use that leftover salad that’s getting old), oatmeal (skip the butter & syrup & add fresh fruit or stir in applesauce), healthy cereal & milk.
Cut up squash, sweet potatoes, cauliflower & broccoli, onions, carrots & parsnips into chunks. Soak in olive oil & balsamic glaze or balsamic vinegar & roast in the oven until tender .
Make ratatouille over a little bit of egg noodles, grate or shave Swiss, Gruyere, or similar cheese on top.
Indian restaurants have great vegetarian options, CAVA, Zoe’s Kitchen, Sweetgreen, Panera’s less bready choices, any soup & salad place are all great choices for eating out. Eat Chinese food with less rice. Go to Whole Foods & other healthy supermarkets. Browse their prepared foods, check the ingredients & steal the ideas to make at home (or spring for a tub of it if it’s affordable).
Take canned mixed vegetables, add equal parts Dijon mustard and mayo for an easy main or side dish either room temp or chilled.
Cook acorn squash. Serve halves with stuffing (your flavored croutons w parsley, cooked celery & onions) & chopped nuts on top of each half.
Soups stretch your food and budget while being filling. Cook leftover meat or poultry carcass in bouillon for hours. Use healthy bone broth, take out carcass, pick off any remaining meat, add any leftover vegetables or add some from that veg. medley in the freezer. Add leftover rice, potatoes (cut up) noodles, other grains if you want, herbs & spices if you want. Or add cream & purée it all. Or use tofu instead of cream to make soups creamy.
Join the American Diabetes Association for their excellent magazine with great recipes.
