Recipes for diabetics: here are the most delicious menus to try
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To prepare and enjoy recipes for lentils, red beans, peas, chickpeas).
- Season avoiding fats: orange and lemon juice, mustard, vinegar, natural yogurt, tomato sauce, garlic, basil, parmesan, parsley, shallot ...
- Foods to avoid: sugar, confectionery products (biscuits, snacks, ice cream, croissants), honey, chocolate, jam, overly elaborate first courses (lasagna, tortellini, cannelloni, etc.), fruit in syrup, bananas, mandarins, grapes, pomegranate , figs, persimmons.
- Try new foods: pistachios, quinoa, boulgour, sweet potatoes, spices and, most importantly, mango, a naturally tasty and sweet fruit. Not sure how to prepare it? Here are some tips right away.
Brownies with walnuts: the quick recipe for greedy brownies!
Tomato and avocado tartare
Are you looking for a quick, balanced and tasty appetizer? This tartare is the one for you. Combining the sweetness of avocado with the pungent flavor of tomato, it will allow you to start your meal in style.
Preparation time: 5 minutes
Ingredients for 4 pers.
6 tomatoes
2 avocados
Pine nuts
1 onion
Parmesan flakes
Olive oil
Balsamic vinegar
½ lemon
Preparation:
Cut the avocados and tomatoes into cubes and season with lemon juice. Chop the onion. Add the onion, pine nuts and oil to the avocado and tomato mixture.
Leave to rest in the refrigerator for half an hour, after dividing the mixture into four bowls.
When ready to serve, turn the bowls over onto flat plates and decorate with flakes of Parmesan cheese.
The advice in +
Be careful, measure the oil carefully. To prevent the mixture from drying out, you can add a little water.
This recipe lends itself to different interpretations. You can replace the avocado with cucumber, courgette or radicchio.
Carpaccio of fennel and tuna
Do you hate salads because they are bland and always the same? Be amazed by the original combination of fennel and tuna. You will immediately change your mind thanks to this crunchy and original carpaccio.
Preparation time: 10 minutes
Ingredients for 6 pers.
5 stalks of fennel
600 g of tuna in oil 150 g of olives
4 or 5 tablespoons of lemon juice 9 tablespoons of olive oil
Chopped chives and a spring onion (or a few small white onions)
Salt and pepper
Preparation:
Cut the fennel into small pieces and add it to the pieces of tuna and olives.
Mix the oil, vinegar, salt, pepper and chives to make a vinaigrette sauce to pour over the fennel and tuna. Let it rest for 15 minutes before serving.
The advice in +
Be careful not to overdo the olive oil. If you don't particularly like tuna, you can replace it with crabmeat, scallops or prawns. If you hate everything from the sea, you can always opt for marinated chicken.
Lebanese appetizer: hummus
A Lebanese specialty based on chickpeas, hummus is a puree with a strong and Mediterranean flavor. This tasty chickpea cream is just waiting to be accompanied by a simple piece of bread to delight our palates.
Preparation time: 20 minutes
Ingredients for 6-8 pers.
200 grams of canned chickpeas
4 tablespoons of sesame paste
2 cloves of garlic
the juice of one lemon, chilli powder, extra virgin olive oil, parsley, salt
Preparation:
Drain the chickpeas.
Chop the garlic, put it in the blender with the chickpeas, sesame paste, lemon juice and blend for a few minutes until you have a smooth paste.
Put the mixture in a bowl, add some salt and the chopped parsley.
Just before serving, season with a little oil.
The advice in +
Try replacing the chickpeas with pinto beans!
Wholemeal pasta salad with chicken and artichokes
Pasta dresses up in summer and becomes cold for this quick and, above all, complete recipe. Carbohydrates, proteins and vegetables in the same dish.
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients for 4 pers.
500 gr of wholemeal pasta
1 chicken on the spit
artichokes in oil
3 tablespoons of olive oil
2 tablespoons of vinegar
1 tablespoon of mustard
salt and pepper
Preparation:
Cook the pasta in boiling salted water.
Drain the artichokes and cut them into small pieces.
Debone the chicken, remove the skin and cut it into small pieces.
Drain the pasta and pass it quickly under cold water to stop cooking. Season it with a spoonful of olive oil to prevent it from sticking.
Add the pieces of artichokes and chicken.
Emulsify the mustard with the vinegar, a little oil, salt and pepper. Season the pasta with this mixture and mix.
Leave to rest in the refrigerator for a few hours before serving.
The advice in +
Try this rice "version" recipe. You can try replacing pasta with brown rice. Alternatively, you can also try other seasonal vegetables: asparagus, peppers, courgettes.
Grilled tuna with fresh pesto
Ok, fish is good for health, it is light and is a food allowed for diabetics. But you've had enough of steaming it ... Well, here's the solution. Accompany your fish dishes with a tasty fresh pesto.
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients for 4 pers.
1 600g slice of fresh tuna
1 lemon
4 clove of garlic
1 bunch of basil
50 gr of pine nuts
15 cl of "olive oil"
coarse salt
salt and pepper
Preparation:
Marinate the tuna in 4 tablespoons of olive oil and lemon juice, salt and pepper. Leave to rest for three hours, turning it occasionally.
Mix the garlic, basil, coarse salt and pine nuts, adding the oil slowly, in order to obtain a homogeneous mixture.
Turn on the oven grill, drain the tuna and grill it for 10 minutes on each side. Serve with the pesto.
The advice in +
Don't be afraid to decrease the doses of olive oil by adding a spoonful of water to the dressing. As an alternative to pesto, you can accompany the tuna with grilled vegetables, or with a curry or mustard sauce.
Mango and grapefruit pudding
For a sweet finish, try this exotic-flavored pudding. The sweetness of the mango will allow you to avoid sugar. Perfect, isn't it?
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients for 4 pers.
2 pink grapefruits
1 fresh mango
40 grams of stevia
2 teaspoons of powdered agar agar
Preparation:
Remove the pulp of the grapefruits and cut the mango into small pieces. Mix the two fruits and sprinkle them with the juice of the two grapefruits.
Cook the stevia over low heat and, when it becomes soft, mix everything. Put back on the heat, adding the agar agar, until it dissolves completely.
Cover a rectangular bowl with transparent film. Arrange the mango slices and grapefruit pulp. Cover them with the stevia and agar agar compound.
Refrigerate for a couple of hours.
The advice in +
This dessert can be declined using seasonal fruit: orange, peach, lemon, papaya. Try the one you like best.
Red fruit smoothie
Here is the smoothie that will make you blush with pleasure. An easy to prepare dessert to be served in small cups accompanied by a nice fruit salad. To drink "without" moderation.
Preparation time: 5 minutes
Ingredients for 4 pers.
500 gr of strawberries
250 gr of raspberries
1 natural yogurt
40 cl of milk
The advice in +
This smoothie can be declined indefinitely. In addition to being a way to enjoy seasonal fruit, it can be flavored with mint leaves or dark chocolate.
Preparation:
Wash and cut the strawberries and raspberries into small pieces.
Put them in the blender with the yogurt, milk and sugar.
Mix until a homogeneous mixture is obtained.
