Quick & Easy Diabetic Recipes For One
A common problem for people with diabetes is finding healthy, great-tasting recipes for just one person. Quick & Easy Diabetic Recipes for One solves this problem with more than 100 tempting, easy-to-prepare recipes.
I often get requests for recipes created and calculated for one person servings and one of the best books available which neatly fills the bill is Quick & Easy Diabetic Recipes For One, by Kathleen Stanley, CDE, RD, MSED, and Connie C. Crawley, MS, RD, LD.
A healthy, flexible meal plan is paramount in controlling your diabetes but if you’re on your own, you may feel too busy, rushed, scattered or lonely to eat well. It takes a lot of effort to cook something just for you and this book shows you how to prepare quick, nutritious meals for one. What, when and how much you eat has a huge impact on your blood glucose level which, in turn, affects everything about how well you feel — and how much or little diabetes will impact your life.
In addition to 100 taste-tempting recipes for breakfast, lunch and dinner, the authors have included super tips on shopping and preparation, cutting back on how much you eat, spoilage and storage charts. You’ll learn to cook for one without wasting food, tossing out leftovers, or cutting recipes in half and in half again! Here’s a quickie breakfast which can be prepared in 4 minutes:
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Top 20 Recipes Of 2018
As we move into the new year and thoughts turn to healthy resolutions and diabetes meal planning, the Diabetes Food Hub team looked back at the first year of the site and reviewed the most popular recipes as determined by, you, our visitors. Favorites ranged from a low-carb chicken and mushroom superstar to breakfast frittatas just begging for a personal spin. Altogether, they make a fantastic round up of meals designed to help you be the best you in 2019 and beyond. Click on the slideshow below to see the top crowd pleasers of 2018.
Perfect Meals By The Plate
Cookbooks and websites are great sources for finding recipes, but sometimes you need help putting together a whole meal! The Diabetes Plate Method is a simple way to build healthy, balanced meals with no carb-counting or measuring needed. Here we have 6 simple, balanced meals, featuring recipes from Diabetes Food Hub to help you plan meals this week.
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Greasing The Parchment Paper
It is not necessary to great the parchment paper, but it is something I like to do as it just makes a smoother edge on the brownies, when removing the parchment.
Parchment paper has a thin coating of silicone on it and is non-stick, but I dont always find it foolproof. Whenever I make this sugar-free chocolate brownie recipe, I always grease the parchment, as I like the smooth edge I get on my sugar-free brownies.
When placing parchment paper into the baking dish, make sure the paper comes up over the edge of the pan. This makes lifting the brownies out of the pan, seamless. If you find the corners bulky, trim them with scissors so they lay flat.
To grease the parchment, take a small amount of butter on a paper towel and rub it over the paper. A little goes a long way.
Free Diabetes Cookbooks To Download Or Print
This page features free diabetes cookbooks and books that focus on recipes and cooking for a diabetic-friendly diet.
Youll find cookbooks that feature a wide variety of recipes, as well as cookbooks with a specific theme such as holiday cooking or Hawaiian recipes.
All of these free books are available immediately as a download for you to view on your computer or device, mainly as pdf files . There are also a few booklets that we felt deserved to be listed as well.
Youll also be able to print the books you download using your printer if you want. Its really easy to download, read, print and share these books.
Books are sorted into categories, including:
- Variety
- Holidays and Special Occasions
- Diabetic Dessert Recipe Cookbooks
- Homestyle and Family Recipes
- Regional Themes
- Recipes using Specific Sweeteners
- Special Concerns
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Cooking For One Recipes
We have over 400 single serving recipes that have been developed and tested to provide everything you want but in single serving sizes. These are our favorite easy, flavorful, and waste-free recipes that you’re sure to love.
You’ll discover new go-to recipes for every meal – from grab and go breakfasts like Fruit-Filled Overnight Oats, to delicious meat and seafood entrées like Chicken Cacciatore and Baked Stuffed Fish, to satisfying vegetarian options such as Vegetable Enchiladas. If you’ve got a craving for dessert, you’ll absolutely love the single serving Lemon Meringue Pie! These meals for one are fresh, flavorful, easy to make and best of all, no leftovers!
Summer Tomato And Zucchini Quinoa Pizza
Just because you have diabetes doesnt mean you have to miss out on your favorites, including pizza, Poulson says. Case in point: This recipe from Simply Quinoa. It starts with a crust made of quinoa and hummus, which provide fiber, healthy fats, and protein, Poulson notes. Use more hummus to make the sauce and then add healthy toppings. This recipe does what I often suggest to people with diabetes who still want to enjoy pizza, and that’s to top it with veggies, Poulson says. Use nonstarchy veggies like zucchini and tomatoes, as these add flavor, fiber, vitamins, and minerals without tons of carbs, she adds.
One serving packs 150 calories, 13 g of carbs, 4 g of protein, 10 g of fat , 3 g of fiber, and 1 g of sugar. Optional: Garnish with shredded vegan cheese, chopped basil, and red pepper flakes.
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Smoothing Out The Batter Before Baking
Often recipes that are not sugar-free will spread out while baking. This is not always the case with sugar-free recipes. Sweetener and almond flour do not have the same spreading action when being baked, which is why it is important to make sure your batter is smooth before putter your brownies into the oven.
I always use a silicone spatula or the back of a spoon to make sure the batter is as even as I can get it before putting it into the oven. This will give you a more even bake and will make it easier to have an even coat of ganache over the finished brownies.
Grilled Chicken Kebabs With Pistachio Gremolata
Yogurt-marinated chicken stays juicy on the grill, even when you crank the heat to get those gorgeous grill marks. And pistachio, parsley, and lavender gremolata is what will keep you going back for another bite. Just make sure to use low-fat yogurt and reduce the amount of olive oil to suit your dietary regimen if needed.
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Healthy General Tsos Chicken
For a healthier version of a popular Chinese takeout dish, try this General Tsos chicken recipe found on the Plated Cravings blog. This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes, Poulson says.
It starts with a lean protein source and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats, according to the ADA.
Finally, youll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce .
One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat , and 7 g of sugar. To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice, Poulson says.
Just Right Recipes For 1 Or 2 Peopleby The Diabetes Food Hub Team
Whether you’re an empty nester, living alone, or just looking to whip up a quick dish for yourself, not every meal calls for a lot of servings. If you need a dish but not a lot of leftovers, these quick and easy recipes designed to make one or two servings are the perfect solution for a healthy, diabetes-friendly meal just for you.
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Comparing Items And Reading Food Labels Are Key
This content is provided to Johns Hopkins employees through a partnership with EHP.
Having diabetes doesn’t mean you have to shop in a special aisle or look for special foods. But you will need to make healthy food choices. Comparing items and reading food labels are key. This can help you find the healthiest foods for you and your family.
Comparing items
When you shop, compare items to find the best ones for your needs. Keep these facts in mind:
- “No sugar added” does not mean a product is sugar-free.
- “Sugar-free” means less than 1/2 gram of sugar per serving.
- “Fat-free” means less than 1/2 gram of fat per serving. This does not necessarily mean the product is low in calories.
- “Low fat” means 3 grams of fat or less per serving.
- “Reduced fat” or “less fat” means 25% less fat than the regular version. Some of this fat may be saturated or trans fat. And the calories per serving may be similar to the regular version.
Make small changes
Don’t try to change all your eating habits at once. Here are some ideas to start with:
Learn to read food labels
To find healthy foods that help you control blood sugar, learn how to read food labels. On packaged foods, the nutrition facts label will tell you how many servings are in the package, as well as the amount of carbohydrate, sugar, fat, and fiber in each serving. Then you can decide whether the food fits into your meal plan.
Use the food label
Plan meals
Eat from all the food groups
Reduce liquid sugars
Eat less fat
Time your meals
Slow Cooker Chicken Noodle Soup
This hearty chicken noodle soup combines skinless chicken breasts, low-sodium chicken broth, garlic, onion, carrots, celery, and a variety of herbs. Plus, it uses zucchini in place of pasta noodles. Because there are no noodles, its low-carb, making it a great option for someone who is watching their carbohydrate intake, Poulson says.
Plus, this chicken vegetable soup is jam-packed with color and nutrients, and brings plenty of flavor as well, Poulson notes.
One-sixth of this recipe from A Sweet Pea Chef offers 226 calories, 5 g of fat , 14 g of carbs, 3 g of fiber, 32 g of protein, and 5 g of sugar.
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Find Easy Diabetics Meals For One And Other Diabetes Food Ideas
If you have been living with diabetes, you most likely know the importance of diet and food choices and how they can affect your blood sugar levels and overall activity of the disease. Because food choices are crucial, many people increase their amount of home cooked, healthier meal options and take an interest in meal planning or working with a nutritionist. While recipes abound online and in bookstores, trying to find easy diabetic meals for one isnt always so simple. Whether you are cooking just for yourself, or for you and your partner, the following diabetes recipes for one or two are delicious, healthy and ideal options for anyone with the disease:
Chicken Pasta Toss This recipe from Diabetic Living Online is a mouthwatering meal that is easy to make and uses simple ingredients most people have on hand. Plus, with only 221 calories for each serving and 4 grams of fat, it is the perfect 30 minute diabetic meal for the health conscious cook.
Ingredients
12 ounces skinless, boneless chicken breast halves
6 ounces dried multigrain or whole grain penne pasta
1 tablespoon olive oil or canola oil
4 cloves garlic, minced
1/4 teaspoon crushed red pepper
2 cups broccoli florets
1 14 1/2 ounce can diced tomatoes with green pepper, celery, and onions, undrained
1 tablespoon snipped fresh basil or oregano
Shaved Parmesan cheese
Directions
To serve, divide pasta mixture among four shallow bowls. Sprinkle with basil and, if desired, Parmesan cheese. Makes 6 servings
Ingredients
Mediterranean Grilled Salmon Kabobs
These grilled salmon kabobs from Erhardts Eat are healthy and packed with flavor. They take chunks of omega-3-packed salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers and cook on the grill for a quick, healthy meal for diabetes.
One serving offers 316 calories, 20.7 g of fat , 4.3 g of carbs, 30.4 g of protein, 1.2 g of fiber, and 2.2 g of sugar. Optional: Top the kabobs with tzatziki sauce.
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If You Live Alone It Can Be Difficult To Shop For Just Yourself Many Supermarket Packs Are Designed For Families Or Groups Of People Which Could Lead To Food Waste And Make It Harder To Get Portion Sizes Right
Theres no one-size-fits-all way of eating, but weve put together this handy, nutritionally balanced meal plan to help. Its targeted at those who cook for one – designed to save you time, money and food waste. Its calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.
Weve included the value for fibre too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet everyday.
Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve one person or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you. Please speak to your diabetes health care team before making significant changes to your diet.
This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing carbohydrate intake and changes to body weight may mean your medication needs adjusting.
Banh Mi Chicken Burger Lettuce Wraps
Enjoy the flavors of a banh mi sandwich without tons of blood-sugar-spiking carbs and unhealthy saturated fats. These burgers from Diabetic Foodie use lettuce wraps in place of bread, and lean proteins like ground chicken or turkey in place of pork.
All those pickled cucumbers, radishes, and carrots also help make this a great meal for people with type 2 diabetes: I love that this recipe piles the vegetables on top, hitting that goal of increasing nonstarchy vegetables at meal time, Poulson says. Top the burgers with thinly sliced jalapeños and a small amount of sriracha mayo . Be sure to use low-sodium soy sauce to whip up the burgers.
Each burger offers 242 calories, 11 g of fat , 11 g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg of sodium.
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Important Points About This Meal Plan
Disclaimer: every effort has been taken to make these meal plans as accurate as possible but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
Whole30 Chicken And Avocado Salad
The blogger behind North South Blonde, Michelle Nemis, created her Blackened Chicken & Avocado Salad, to change salad’s reputation as sad diet food. “Salads tend to get boring quickly, especially when you are trying to stay on a healthy regime,” she explains to Brit + Co. “I wanted to make something that had big and bold flavors.”
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Healthy Dinner Recipes For Diabetics
Diabetes-friendly recipes should be just as interesting and tasty as any other type of recipe! There is no reason why we should eat bland and boring food just because we are pancreatically challenged!
That why I have made this collection of healthy and easy dinner recipes for diabetics!
All of the recipes are relatively low carb and most of them take less than 30 minutes to make. And they all taste AMAZING!
People often ask me: What can a person with diabetes eat for dinner? I dont think there is a single right answer to that question, but I have a few guidelines I like to follow:
- Less than 20 grams of carbs
- Mostly carbs with a low glycemic index
- At least 20 grams of protein
- Some healthy fat
This should give you a healthy and balanced dinner that wont spike your blood sugar. You can, of course, make changes to these guidelines if you follow a specific diet but this is what I prefer.
I could eat this Stuffed Chicken Breast every single day! Its super tender, tastes fantastic, and is a healthy meal all by itself. The best part – it only takes 25 minutes to make!
262 calories – 9 g carbs – 46 g protein -4 g fat
This low carb zucchini lasagna is a healthy and tasty alternative to normal lasagna. You dont need pasta or a heavy sauce for this delicious lasagna with makes it the perfect healthy dinner.
244 calories – 13 g carbs – 30 g protein – 8 g fat
This is a great vegetarian recipe . The spinach rolls are savory, filling, and just a little bit spicy!