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Meal Planning for a Mediterranean-Style Eating Pattern
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
Milk Chocolate Peanut Butter Banana Smoothie
Chocolate, peanut butter and banana is a winning combination no matter how it’s paired, and this smoothie definitely hits the spot! It's made with a Splenda® Diabetes Care Shake, which provides sweetness without added sugars, plus high-quality protein and healthy fats. A spoonful of peanut butter and a half-of-a-banana makes this smooth & creamy shake taste decadent & rich, but without compromising healthy eating.
Hummus Deviled Eggs
Try this twist on traditional deviled eggs. Replace the yolk with a zesty bean mixture to cut down on calories, fat and cholesterol. Your guests will enjoy them just as much!
Apple Pie Yogurt Parfait
Enjoy the flavors of the all-American dessert, apple pie, in a healthy, balanced breakfast parfait. These parfaits are made with sautéed apples, sprinkled with delicious fall flavors, and topped with a crunchy oat blend. Find this recipe and more in The Create-Your-Plate Diabetes Cookbook , by Toby Amidor, MS, RD, CDN, FAND
Air Fryer “Honey” BBQ Cauliflower Wings
These air-fryer “honey” BBQ cauliflower wings will be a hit at your next tailgate party! They have the flavor and crunch of traditional BBQ wings but contain fewer grams of fat and calories. While these cauliflower wings have the taste of honey, they have no added sugar since they’re sweetened with zero-calorie Splenda® Monk Fruit Sweetener. If you don't have gluten-free flour, you can use the same amount of whole wheat flour instead.
Roasted Winter Vegetables
Roasting winter root vegetables caramelizes their natural sugars, producing a complex, toasty, and lightly sweet flavor. This recipe calls for a variety of winter vegetables, but you could use any combination, as long as you end up with about 12 cups total of bite-size pieces. This recipe can easily be cut in half if you're not cooking for a crowd. For added acidity, you could drizzle lightly with balsamic vinegar just before serving.
One Skillet Sweet Orange Chicken
Spending too much time doing dishes in the evening? You should try this one-skillet sweet orange chicken for your next dinner. Unlike many traditional orange sauces, this zesty orange sauce is sweetened with zero-calorie Splenda® Monk Fruit Sweetener, so it contains no added sugars. This dish can work with any vegetable, so feel free to swap the broccoli for bell peppers, zucchini, or whatever you like!
Fresh Tomato Sauce
Jarred tomato sauces can be high in added sugar and salt. Making it home means you can control the ingredients! Try making large batches of this sauce in summer and freezing or canning the excess so that you’ll have fresh, homemade sauce on hand all year long. If good-quality fresh tomatoes are not available, substitute approximately 24 oz. good-quality canned or boxed Italian tomatoes.
Chicken and Roasted Pepper Lettuce Cups
From Designed for One! , by Nancy S. Hughes. Available for order here . This recipe featured in:
Two-Bean Stew
The Two-Bean Stew is a delightful blend of chickpeas and cannellini beans, enriched with a medley of vegetables such as onions, celery, carrots, and leeks. This stew is seasoned with garlic, white wine, and diced tomatoes, which infuse it with a rich, aromatic flavor, while fresh oregano adds a touch of herbal freshness. A hint of lemon juice and zest brings a refreshing citrus twist, perfectly balancing the savory notes. This stew is not only a feast for the taste buds but also a nutritious choice, packed with fiber and protein. It's a versatile dish that fits well within Mediterranean and