Like most American holidays, Memorial Day is a time to relax, spend some time with loved-ones, and chow down on tasty treats. For diabetics, however, the beer, burgers, chips, and desserts will cause havoc on your blood sugar levels causing ill-affects lasting for days.
Although, some consider it okay to indulge a little on Monday – as long as they compensate appropriately during the weekend before or the Tuesday and Wednesday after the holiday to counter any sugar spikes – we suggest having your cake and eat it too this Memorial Day.
You’re probably asking yourself, “Diabetics can actually enjoy tasty food and not have to suffer for it?” Yep! Below we’ve included some diabetic-friendly recipes that are sure to satisfy your palate and appease your blood sugar. Even our dessert recipe is safe, so enjoy!
Diabetic recipe to try this Memorial Day
Like most legumes, garbanzo beans have been praised for their high-fiber content that has been linked to normalized blood lipid regulation. Several research studies have also shown that garbanzo bean consumption improves our ability to control blood sugar and insulin secretion.
This Memorial Day, try our tasty hummus recipe with some fruits and veggies. It holds a nice balance of sweet and savory and will certainly not disappoint!
Prep time: 10 Minutes
Ready In: 15 Minutes
3 cloves of garlic, peeled and whole
2 teaspoons sea salt
1 (19 ounce) can of garbanzo beans, drained
3 tablespoons of tahini (sesame-seed paste)
3 tablespoons of lemon juice (fresh squeezed)
1 tablespoon of agave nectar
2 tablespoons of purified water, or as needed
1/4 cup of Spanish olive oil, divided
1 tsp. of Herbes de Provence or Italian seasoning, 1 tablespoon of chopped, fresh rosemary or 1 teaspoon dried
1. Combine into food processor or blender: garlic, sea salt, garbanzo beans, tahini, lemon juice, agave, purified water and two tablespoons of oil. Process until smooth.Spoon into a 16-ounce container.
2. Put herbs on top and drizzle two tablespoons of olive oil over the top.
3. Freezes or refrigerates well.
Memorial Day recipe for dessert
Black beans are one of the 20 must-have “superfoods” for diabetic meal plans. Not only are they high in fiber and valuable vitamins and minerals, research has shown that consuming cooked black beans leads to lowered risk and incidence of breast, colon, liver, lung, and prostate cancers.
Try this low-glycemic recipe on your friends this Memorial Day. Give them a brownie and ask them how they like it. After they tell you how great it tastes, tell them that they’re made out of black beans. They’ll never believe you! They taste and look like a double-chocolate chunk brownie. Don’t believe us? Try it for yourself!
Chocolate Black Bean Brownies
Prep: 30 min
Bake: 30-45 min
Stand: 15 min
½ cup coconut milk
4 T coconut oil (melted)
1 t vanilla
¼ cup agave nectar
1 can black beans (rinsed and drained)
½ cup gluten-free flour
½ cup unsweetened cocoa powder
1 t stevia
dash sea salt
1. Heat oven to 350 F
2. In two medium bowls, mix dry and wet ingredients separately in the order listed above.
3. In large bowl, mix the dry and wet mixtures together. More coconut milk may to be added depending on the flour you use. Gluten-free alternatives tend to be heavier and require more liquids. With coconut flour, for instance, you’ll want to use about ¾ cup milk to achieve that perfect brownie-batter consistency.
4. Pour into 8×8 greased baking pan. (Try greasing it with coconut oil. Works great and adds a nice flavor).
5. Cook for 30 – 45 minutes depending on the flour you use. Test with a toothpick and make sure it comes out clean.
6. Store in refrigerator.
- If your dietary restrictions prevent cocoa, use carob powder instead. Same measurements apply.
- Sometimes I like some grated coconut flakes or walnuts in my brownies. If you add some dry ingredients you may need to add a little extra coconut oil and milk. Don’t go overboard. A little goes a long way.
- Be creative! Have fun!
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