The instructor and co-host, along experts from the American Diabetes Association® (ADA), taught participants in this cooking class how to make air fryer chicken and green beans. The class was designed to be fun and engaging, with the instructor sharing tips and tricks for making the dishes healthier and more flavorful.
3 Cooking Class Takeaways
1. Cooking healthy meals can be fun without sacrificing taste.
During the class, Chef Jenny demonstrated how to make air fryer chicken and green beans, a healthy and flavorful meal that aligns with the Diabetes Plate Method. She emphasized the importance of incorporating whole grains, such as cornmeal, and using fresh ingredients to enhance the taste of the food. "Cornmeal is a whole grain. When we talk about eating healthy and eating to get those whole grains, I think instantly people think of something whole wheat, oatmeal. But corn is a whole grain, too," she explained.
Additionally, Chef Jenny highlighted the benefits of cooking with fresh ground pepper for a brighter deeper flavor and using a variety of spices to add flavor without sodium. Chef Jenny also emphasized the importance of mindful cooking, saying, "Cooking is supposed to be fun, eating is supposed to be fun. It is not supposed to feel like a chore. If it feels like a chore, you're not going to keep up with it."
2. Substitutions can be made to accommodate different dietary needs.
Throughout the cooking demonstration, Chef Jenny discussed various substitutions that could be made to accommodate different dietary needs. For example, she suggested using non-dairy yogurt or lemon juice as a substitute for buttermilk for those who are lactose intolerant.
Stacey, director of nutrition and wellness at the ADA, also answered questions and offered additional nutrition information. When asked what could be substituted instead of the non-nutritive sweetener used in the recipe, she suggested that honey could be used for those who are not monitoring their added sugar and carbs closely. "For those who are watching their added sugar and carbs, non-nutritive sweeteners can help them enjoy a sweet taste and have less of an impact on their blood.”
3. Vegetables play a vital role in maintaining a balanced diet.
The importance of incorporating vegetables into meals was a recurring theme throughout the class. Chef Jenny used green beans as a key ingredient in the dish she prepared, highlighting their versatility and health benefits. She also recommended frozen vegetables as a practical and nutritious option.
Stacey explained the importance of vegetables in maintaining a balanced diet. "Especially for people with diabetes, we recommend that half of their plate is a non-starchy veggie. First of all, they're delicious, but they're lower carb and that really helps to balance out the plate," she said.
Additional Cooking Class Insights
- Air fryer chicken is a healthier alternative to traditional fried chicken as it requires less oil.
- Green beans are a non-starchy vegetable which are lower in carbs and can be a great addition to a balanced diet.
- Cornmeal is a whole grain and can be a healthy ingredient to use in cooking.
- Using fresh ground pepper can add a brighter, deeper flavor to dishes.
- Frozen vegetables can be a good option when fresh ones are not available, as they are picked and frozen at their peak.
- It's important to read nutrition labels to avoid added salt or sugar in cooking ingredients.
Get the Diabetes-Friendly Recipes
Air Fryer Buttermilk Fried Chicken
This recipe creates juicy, flavorful fried chicken by marinating it in buttermilk and coating it in a cornflake crust. Then the air fryer works its magic and delivers this fried chicken that's crispy, tender, and loaded with flavor!
Roasted Green Beans in Champagne Vinaigrette
Add an extra pop of flavor to these delicious roasted green beans. The champagne vinaigrette adds a tangy, slightly sweet flavor to the non-starchy veggies that could be used on any of your favorites!
