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Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.

This classic Thanksgiving side dish gets a diabetes-friendly makeover, without losing any of its rich, savory flavor.

This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.

Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber. Buy the Diabetes and Heart Healthy Cookbook, 2nd edition, here.

The air fryer makes it easy to make crispy homemade sweet potato chips that are low in fat. Topping these veggie-rich nachos with frozen chopped vegetables makes it quick and easy to prepare this dish that can serve as an appetizer for a crowd, or a vegetarian entree.

To make this recipe a little quicker, use a jalapeno salsa or hot sauce instead of roasting the peppers. Use about 1/4 cup or adjust to the spiciness that you prefer.

Author Aviva Goldfarb: "This recipe was suggested to me by 10-year-old Ames Williford, of Pennsylvania, who makes this soup for her family. It tastes like a cross between mashed and baked potatoes, so our kids love it. You can sprinkle in toppings to your liking, such as scallions, crumbled bacon, cheddar cheese, and additional sour cream. Serve with Baked Breadsticks and Fruit Kabobs." This recipe from The Six O'Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.

AKA Pasta Alla Norma , this is a traditional first course offered throughout Italy. Norma was the name of an opera by Bellini that was popular when poet, writer, and scholar Nino Martoglio was so impressed by the dish that he declared it a masterpiece, like the opera. This dish is so loved that other noteworthy acts are now referred to as “alla Norma,” meaning “successful” or “grandiose,” in some parts of Sicily. This is one of my family’s favorite dishes.

Greek phyllo dough stands in as a low fat alternative to traditional empanada dough in this classic Latin comfort food. You can find prepared phyllo dough in the freezer section at the grocery store. These empanadas are filled with a savory combination of corn, red peppers, and mozzarella cheese. For something sweet, you could fill the dough with cheese and guava paste.

Bahn Mi is a Vietnamese sandwich served on a French Baguette. It’s typically filled with pork, pickled vegetables, cilantro, and peppers. In this low carb, vegetarian version, we use tofu instead of pork, ditch the baguette, and toss everything together in a bowl. The result is a colorful, low carb meal packed with a variety of flavors and textures.