Dr. Tina Marcantel, RN, NMD

Healthy Recipes

published by Dr. Marcantel on February 1st, 2010 Print this page

Recipes for Diabetics, the Weight Conscious,

and Everybody Else

Dr. Marcantel’s recommended recipes for diabetics aren’t just for diabetics. Healthy eating is for everyone, so whether you’re watching your blood sugars, watching your weight, or just want to do your body a favor, here are some great ideas for eating.

Soups and Salads

Cream of Vegetable Soup Broccoli contains beta carotene, an antioxidant that attacks free radicals responsible for diseases in the body (like cancer). Broccoli and cauliflower are cruciferous vegetables found to be protective against colon cancer. (Nutrition and Cancer, 1987)

Hearty Winter Soup

Kale and Butternut Soup Kale and butternut squash soup is packed with protein and vitamins and contains anti-inflammatory properties. A delicious way to do your body a favor!

Hot Onion Pecan Salad

Crunchy Tomato Soup A quick and easy recipe that contains the antioxidant lycopene in the tomatoes, protein in the soy milk and chicken, and anti-microbials in the garlic and onions.

It also tastes good!

Crispy Turkey Salad

Rosemary Peach Chicken Salad

West African Peanut Soup This recipe appeared in the East Valley Tribune and we had to try it. This “cook’s note” appeared with it: This simple, rich soup is adapted from a dish popular in Cameroon. For extra flavor, try it with a savory peanut butter, such as Peanut Better’s hickory smoked  or onion parsley peanut butters. It’s interesting and different-tasting.

Seafood and Okra Gumbo Here’s a nice Louisiana gumbo recipe that’s great for the cool weather. As we Cajuns would say, “Talk about good!”

Quinoa Tabbouleh Salad Gluten-free and packed with protein!

Simple Summer Salad Here’s a quick-and-easy cold salad that’s healthful and yummy.

Arugula and Quinoa Salad This delicious salad is a great source of iron, fiber, and protein.

Appetizers and Snacks

 

haveyouheardBlood sugar balancing tip:

Eating a protein along with fruit helps keep the blood sugars balanced. When blood sugars spike and then drop it signals the body that it’s hungry, so try to avoid those high sugar levels!

Smoothies Smoothies are a great breakfast drink to start your day and a perfect energy snack between meals. They’re a fast and easy way to get a good amount of antioxidants and phytonutrients in one delicious drink! It’s fun to make up your own recipes, and the variety of flavors you can have is as unlimited as your imagination.

Apple Protein Snack This is a yummy, high-energy snack that provides protein and fiber.

Crunchy Peanut Butter Cookies Great as a party dessert!

Quick and Easy Shrimp Party Appetizer Bring these to your holiday party.

Smoked Salmon Appetizer  Here’s a different and tasty appetizer that’s great for holiday parties!

Jackie’s Muffin Creations 1 Another dessert that’s both good and good for you. Flax has lots of Omega 3 fatty acids and fiber.

Jackie’s Muffin Creations 2 A different recipe for flax muffins. Try them both and see which you prefer.

Cheesy Delight with Soy Crisp Dippers

Coconut Crunch Trail Mix  Is hiking or biking part of your regular exercise regimen? Bring along this trail mix with a coconut twist that you can make yourself! It’s also great just to keep in the fridge as a between-meals snack. Enjoy!

Cocoa Cookies

Black Bean Brownies  These brownies not only pack a protein punch, they also have zero refined sugar, are grain-free, AND delicious—healthy enough for breakfast!

Cornflake Cookies  Tasty, easy to make, and low-sugar/gluten free!

Protein Parfait

Sumptuous Salsa

Apple Jello Delight Here’s a quick, easy, cool summer snack that contains apples for vitamins and fiber along with a protein (cottage cheese) and a healthy fat (walnuts) to help prevent a spike in blood sugars.

Morning Cereal Crunch

Peanut Butter Almond Cookies

Tomato Basil Hummus The beans and flaxseed make this dish packed with fiber. Hummus makes a great, very convenient snack food that you can dip with cucumber slices or multigrain chips. The flaxseed in this recipe is an added health bonus!

So Creamy Bean Dip

Main Dishes

Lentil Tomato Sauce Over Spaghetti Squash A vegetable feast!

Crunchy Mushroom Rice

Chicken or Seafood Alfredo This is a rich Italian dish, but lower in fat and processed carbohydrates than some similar recipes.

 

Tarragon Chicken One source tells us that during the Middle Ages “there was a wide-spread belief that the herb tarragon could not only ward off serpents and dragons, but could also heal snake bites.” We don’t recommend this meal to get rid of rattlers, but a variety of vegetables combined with the wonderful flavor of tarragon makes this main dish both healthy and tasty.

Low-Carb Enchiladas The whole wheat tortillas used in this recipe contain 8 grams of fiber each.

Turkey Fried Rice This dish is complete with protein, complex carbohydrates, healthy oil, and vegetables.

Chicken with Curry Lots of great fiber, protein, and antioxidants in this yummy-tasting entree!

Ezekiel’s Pizza

 

Creamy Shrimp Pesto Rotini The whole wheat rotini helps prevent blood sugar spikes that you might experience from refined (white) pasta, the garlic contains antibiotic properties, and the basil in the pesto can help relieve gas. What more could you ask from a delicious Italian recipe?

High Protein Stir Fry A half cup of edamame (soybeans) provides 12 grams of protein and 6 grams of fiber. One pound of shrimp provides 19 grams of protein.

Rita’s Naked Burrito It might sound naughty, but here’s a little Mexican dish you can feel good about! By substituting spinach leaves for a tortilla, we’ve eliminated extra calories and added lots of good vitamins and minerals you need like Vitamin A, Vitamin C, Vitamin K, iron, magnesium, potassium, and more. Spinach is also a very good source of dietary fiber and protein. (No wonder Popeye loved this stuff!)

Deb’s Pumpkin Pancakes

Mediterranean Pesto Pizza A pesto variation on our Ezekiel’s Pizza recipe. The Ezekiel tortilla is flourless and high in protein, tomatoes add lycopene, the spinach has plenty of iron, vitamin A, and calcium, and the pesto is packed with omega-3s from the olive oil and walnuts.

Portabella Sandwich Do you like a meaty sandwich but you’re trying to cut back on those cholesterol-filled burgers? Here’s a good substitute.

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