3 Diabetic-Friendly Recipes for Diabetes Awareness Month in November

World diabetes month focuses on the prevention and management of diabetes. According to Diabetes Canada, it is a time when communities across the country team up to bring awareness and urge action to tackle the diabetes epidemic.

Today, one in three Canadians has diabetes or prediabetes. Those at age 20 now face a 50% chance of developing the disease. With the 100th anniversary of the discovery of insulin around the corner, Canada needs to become aware of the impact that diabetes has on individuals, families, our healthcare system and the economy. You can help spread awareness this November in support of the fight to end diabetes!

What is diabetes?

Diabetes is a condition in which the body does not process food properly for the use of energy. For our bodies to use energy, most of the food we eat is turned into glucose. Insulin is a hormone secreted from the pancreas (the organ that lies near the stomach) to help glucose get into our bodies’ cells.

Are I and II the only types of diabetes?

No. There are three main types of diabetes:

  • Type 1 diabetes
    • Type 1 diabetes is known as “autoimmune” diabetes. An autoimmune disease occurs when the body’s immune system attacks and destroys the healthy body tissue by mistake. Type 1 diabetes can occur at any age type, but it is more common to occur in childhood or adolescence. Your body produces little to no insulin with this type, meaning a daily insulin injection to maintain blood glucose levels under control is needed.
  • Type 2 diabetes
    • Type 2 diabetes accounts for around 90% of diabetes cases and is most common in adulthood. The insulin produced in the body of one with type 2 diabetes is not put to good use. Treatment for this type is composed of a healthy lifestyle, including increased physical activity and a healthy diet. Oral drugs and/or insulin to keep blood glucose levels under control could be required over time if not properly treated.
  • Gestational diabetes
    • Gestational diabetes is a type of diabetes during pregnancy that consists of high blood glucose. This is associated with complications to both the mother and the child. Gestational diabetes usually disappears after pregnancy, but women who are affected and their children are at an increased risk of developing type 2 diabetes later in life.

Be sure to check out the diabetic-friendly recipes below! For more information, visit one of the four Nature’s Emporium locations to speak with any in-store nutritionists.

Protein-Packed Pasta Primavera

Course Dinner, Lunch
Keyword Dairy Free Option, Gluten Free
Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Calories 504.7kcal
Author Sabrina Cellupica & Nicole Ensoll

Ingredients

  • 1 box Solenzi Organic Red Lentil Fusilli Pasta or pasta of your choice, preferably fusilli
  • 1 tsp sea salt
  • 6 tbsp avocado oil divided
  • ½ medium red onion sliced
  • ½ cup shredded carrots try Cal-Organic Organic Shredded Carrots for esay prep!
  • 2 cups broccoli florets cut into bite-sized pieces
  • 1 medium yellow bell pepper julienned
  • 1 medium zucchini sliced and quartered
  • 1 cup brussels sprouts shaved
  • 3 cloves garlic minced
  • 1 cup grape or cherry tomatos halved lengthwise
  • 2 tsp Italian seasoning
  • 2 tbsp lemon juice freshly squeezed
  • ½ cup parmesan cheese shredded and divided. Alternatavely, you may use a dairy-free or vegan cheese option.
  • 1 pinch sea salt to taste
  • 1 pinch black pepper to taste
  • 2 tbsp fresh basil microgreens

Instructions

  • Cook the pasta by bringing a large pot of water to a boil, add salt and cook according to package directions.
  • In a large, deep skillet, heat the avocado oil on medium-high heat and then add onions and carrots and saute for a few minutes.
  • Once cooked, add the broccoli and bell pepper, then saute for another few minutes.
  • Then add the zucchini and saute for a few minutes or until vegetables are almost soft but not mushy.
  • Add the garlic, grape tomatoes, and Italian seasoning and saute for a few more minutes.
  • In the saucepan, mix together vegetables and cooked and drained pasta, pour in lemon juice, season with a little more salt and pepper and toss. Add additional avocado oil if pasta is clumping together, and the oil will loosen as desired.
  • Mix in the parmesan cheese and basil microgreens and serve! You can reserve some of the parmesan cheese and basil to add on top when serving. Enjoy!

Nutrition

Serving: 1serving | Calories: 504.7kcal | Carbohydrates: 44.1g | Protein: 22.1g | Fat: 26g | Saturated Fat: 5.3g | Trans Fat: 0.1g | Cholesterol: 10.7mg | Sodium: 715.9mg | Fiber: 8.2g

Roasted Root Vegetable Delight

Course Side Dish
Keyword Dairy Free, Gluten Free
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4 servings
Calories 261.3kcal
Author Sabrina Cellupica & Nicole Ensoll

Ingredients

  • 3 cups butternut squash peeled and cubed
  • 3 cups golden beets peeled and cubed
  • ¾ tsp sea salt
  • 1 tsp Nature's Emporium Ground Cinnamon
  • 1 pinch black pepper
  • 3 tbsp Nature's Emporium Coconut Oil melted
  • 2 tsp thyme fresh
  • ¼ cup walnuts toasted, then chopped

Instructions

  • Heat the oven to 425°F and prepare a baking sheet lined with parchment paper.
  • Prepare a saucepan with water and par-boil the beets for 20 minutes.
  • Drain and rinse in cold water and set aside until cooled.
  • Once cooled, cut into cubes and mix together with the butternut squash cubes.
  • In a mixing bowl, whisk together the salt, cinnamon, pepper, fresh thyme and melted coconut oil.
  • Once thoroughly combined, add the squash and golden beet cubes to the mixture and ensure they are evenly coated.
  • Spread the cubes into a single layer on the parchment-lined baking sheet. Try to separate them as much as you can. If you need to use two baking sheets.
  • Bake for 15 minutes, remove from the oven, stir them and put them back in for an additional 5-15 minutes depending on the squash cubes' size. The smaller the cubes, the less cooking time needed.
  • Once fully baked, remove from the oven, place on a serving dish, and garnish chopped toasted walnuts.

Nutrition

Serving: 1serving | Calories: 261.3kcal | Carbohydrates: 29.8g | Protein: 4g | Fat: 15.4g | Saturated Fat: 10.2g | Sodium: 447.4mg | Fiber: 8.5g | Sugar: 12.6g

Baked Apple Crumbles

Course Dessert
Keyword Dairy Free, Gluten Free
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 8 crumbles
Calories 186.1kcal
Author Sabrina Cellupica & Nicole Ensoll

Ingredients

  • 4 medium apples
  • ½ cup Nature's Emporium Rolled Oats
  • ¼ cup pecans
  • 3 tbsp hemp hearts crushed
  • 2 tbsp Lakanto Golden Monkfruit Sweetener
  • 3 tbsp Maranatha Crunchy Almond Butter
  • 1-2 tbsp Nature's Emporium Coconut Oil
  • 2 tsp Nature's Emporium Ground Cinnamon
  • ¼ cup water

Topping:

  • 1 scoop Arctic Zero Salted Caramel Frozen Dessert or your favourite frozen dessert

Instructions

  • Preheat the oven to 350°F.
  • Mix together the crushed pecans, oats and a sprinkle of cinnamon.
  • Spread onto a baking sheet evenly and bake for approximately 5 minutes or until golden brow. Be careful not to burn the nuts.
  • Remove from the oven and set aside to cool.
  • Reduce the oven temperature to 325°F and prepare an 8×8" baking dish.
  • Rinse and cut the apples in half, making sure to core the apple removing all seeds, creating a well for the filling.
  • In a separate bowl, combine the oat mixture with hemp hearts, Lakanto Golden Monkfruit Sweetener, almond butter, melted coconut oil and cinnamon and mix until thoroughly combined.
  • Spoon the mixture into the cavity of each apple and place them into the baking dish. Pour water into the bottom of the dish.
  • Bake for 30-40 minutes or until tender (not mushy).
  • Top with a mini scoop of Arctic Zero Salted Caramel or your favourite unsweetened coconut yogurt and enjoy!

Nutrition

Serving: 1serving | Calories: 186.1kcal | Carbohydrates: 18.8g | Protein: 3.6g | Fat: 11.5g | Saturated Fat: 4.2g | Sodium: 13.1mg | Fiber: 3.9g | Sugar: 10.3g

Emily D'Addario

Registered Holistic Nutritionist In-Training

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