Showing Results for: “lentils”

Getting Protein from Plant-Based Foods Tofu Tofu is one of the most versatile plant-based proteins. It’s made from coagulated soy milk that’s been pressed to various firmness. Common varieties are silken, soft, firm, extra firm, and super firm. Silken tofu has the texture of yogurt and can be easily added to smoothies or used as an egg substitute in dishes like quiche. Extra-firm tofu is used often in stir-fries and bakes—it’s usually pressed at home once more before cooking to squeeze out any excess moisture. One way to remove the moisture is to place the tofu on a layer on paper towels. Add

A "multi cooker," like Instant Pot, does the work of multiple appliances – it’s a slow cooker, steamer, rice cooker, sauté pan, warming pot, and pressure cooker all in one. You can use it like a slow cooker and let dinner simmer away all day, or, if planning ahead isn’t your thing, you can cook the same "slow-cooked" meal in minutes using the pressure cooker function. Best of all, you can prep and cook everything in one pot, meaning there is no need to preheat the oven, light up the grill, make a mess on your stove top, or wash a lot of pots and pans. If you own a multi cooker, or are thinking

Switching to more plant-based proteins doesn’t have to be intimidating! You don’t have to go fully vegan or vegetarian to experience the benefits. Just including more plant-based protein and a little less animal protein can help reduce risk. How to Get Started with Plant-Based Proteins Are you worried that going plant-based will mean you aren’t getting enough protein? Don’t be! It’s an old myth that it’s difficult to get enough protein on a plant-based diet. There are plenty of ways to pack in protein. Start by including the plant-based protein sources below, but don’t forget that there are

A well-stocked pantry also gives you the ability to make a meal when the fridge is kind of barren. A can of San Marzano tomatoes, canned cannellini beans, reconstituted dried mushrooms, extra virgin olive oil, a dash of sherry vinegar, and your favorite herbs and spices can make a quick sauce for whole-wheat pasta. With all this in mind, here is our list of 12 must-have pantry staples along with easy ways to use them in your meals. Broth: Whether in cartons or cans, chicken, beef, or vegetable, look for low-sodium, fat-free versions. Use them to make soups or stews; replace water to cook

How Food Impacts Blood Glucose Levels Pop quiz: If you have diabetes, did you know that there are no foods that are off-limits? There aren’t. Everything has its place in a balanced eating plan, even if you’re living with diabetes. That said, eating more of some foods and less of others can make managing your blood glucose (blood sugar) a lot easier—something that’s important for feeling good now and staying healthy for years to come. Reaching the target range for your blood glucose levels is the best way to avoid diabetes complications and helps you feel better too. Talk to members of your

SNACKS Cheese & Tomato Kebabs Cut string cheese into coins, arrange on bamboo picks or reusable skewers with grape tomatoes, and drizzle with aged balsamic vinegar. Optional: Add fresh whole basil leaves onto the skewers. Apple Stack Core a small apple and cut into 4 round slices, spread the top of 3 of the slices (not the top slice) with natural, unsweetened peanut butter, sprin­kle cinnamon and no-sugar-added granola, and restack the slices into an apple shape. Almost Cowboy Caviar In a bowl, stir together equal amounts of canned, drained, no-salt-added black beans, canned or thawed frozen

Amy Riolo is author of The Mediterranean Diabetes Cookbook .You can order a copy of the new edition directly from the American Diabetes Association by clicking here . Getting Started with Meal Planning When planning a Mediterranean menu, it’s important to consider the season, region, occasion, and personal traditions. According to the Mediterranean-style eating pattern , the largest portion of our daily diet should come from plant-based foods, with vegetables topping the list. Vegetables are at their peak flavor (and often cheaper) when they are in season and locally grown. As you start

Whole Wheat Irish Soda Bread Calories: 70 | Carbs: 15 Irish soda bread comes together quickly and this whole wheat version makes it healthier and heartier. It goes great with your favorite sugar-free jam for breakfast or as a side with your St. Patrick’s Day dinner! Bangers and Mash Calories: 280 | Carbs: 25 Bangers and mash is a traditional Irish pub food that is usually very high in fat and carbs. This healthier version uses homemade turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy. Roasted Cabbage Steaks Calories: 90 | Carbs: 9 Cabbage is a