VMG Diabetes, Nutrition and Endocrine Care

February is American Heart Health Month and eating foods for a healthy lifestyle for a person with diabetes also has many benefits for those with chronic heart problems.

Last week, at our Diabetes 101 Class, we focused on eating more heart-healthy choices and how different types of foods can affect your diabetes and those with hypertension and other chronic heart problems.

Some of the healthy tips we learned this week were how to boost flavor without the unhealthy fats and salts.  Looking for recipes that use herbs and spices instead of salt, butter, lard or other unhealthy fats are recommended by the American Diabetes Association such as the following:

• Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.

• Try salt-free lemon pepper or mesquite seasoning on chicken.

• Try salt-free herbs and spices.  Fresh herbs are also a great choice.

• Use onion and garlic to liven up meats and vegetables.

• Try marinating and grilling chicken or pork with barbecue sauce or with a homemade marinade.

We cooked up two recipes that paired up deliciously this week in class.  If you make them together as well and use one pan for both recipes, we recommend making the Crouton recipe first.  We hope you enjoy the recipes below:

Chickpea 'Croutons'

Ingredients

• 1 can chickpeas, drained and rinsed in cold water

• 2 tablespoons olive oil

• 1⁄2 teaspoon salt

• 1 garlic clove, minced (or 1/4 teaspoon garlic powder (if you like)

Directions

1. Put a double layer of paper towels on your clean counter, and spread the chickpeas on them to dry a bit (this will make crisping them easier).
2. Put the skillet on the stove, turn the stove on, and set the heat to medium. Add the oil, then the chickpeas. Sprinkle on the salt.
3. Cook the chickpeas, turning them with the spatula every few minutes at first, until they are deep brown and crisp, 10–15 minutes.
4. Turn off the heat and stir in the garlic or garlic powder, if you’re using it. Set aside to cool.
5. Carefully put the chickpeas in the bowl and serve right away or cover and refrigerate up to 2 days (they will lose their crunch but still taste good). 
6. This recipe pairs well with the Stir Fry Zucchini Noodles recipe.  Once noodles are served, add some croutons to your noodle serving and enjoy!

Yield: 1 Cup

Stir Fry Zucchini Noodles (Zoodles!)

Ingredients

• 2 tablespoons olive oil

• 2 yellow onions, spiralized

• *4 small zucchini, spiralized, patted dry with a paper towel

• 1 tablespoon low sodium soy sauce

• 2 tablespoons low sodium teriyaki sauce

• 1 tablespoon sesame seeds

Directions

1. Heat oil in a wok over medium heat.
2. Add onions and cook for 4 to 5 minutes, or until translucent and tender.
3. Stir in zucchini and continue to cook for 2 minutes.
4. Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.
5. Remove from heat.
6. Serve.
7. This recipe pairs well with the Chickpea Croutons recipe.  Once noodles are served, add some croutons to your noodle serving and enjoy!

*Note: We substituted 1 of the zucchinis with 1 summer squash and 1 carrot to add more color and flavor variety to this dish.  The recipe tastes great the original way or with a variety of vegetables; don't be afraid to experiment a little!

Helpful Tip:  If you don't have a spiralizer to make the zoodles yourself, you can find already spiralized vegetables in your prepared vegetables fresh produce section of most grocery stores.

Yield: 4 Servings