Veggie Sticks with Hummus: A Healthy Snack for Diabetics

Diabetes Friendly Recipes 

Veggie Sticks with Hummus: A Healthy Snack for Diabetics

Introducing our delicious Veggie Sticks with Hummus recipe—a perfect combination of fresh and vibrant vegetables paired with a creamy and flavorful homemade hummus. This nutritious and easy-to-make snack is not only a feast for the taste buds but also a fantastic way to incorporate essential vitamins, minerals, fiber, and protein into your diet. Whether you're hosting a gathering or simply looking for a quick and healthy afternoon treat, this appetizing combination will surely impress and leave you craving for more. Get ready to indulge in the satisfying crunch of veggie sticks dipped in the velvety goodness of hummus, making every bite a delightful and nourishing experience.

Ingredient list 

 

For the Veggie Sticks:

 

Carrots

Celery

Bell peppers (assorted colors)

 

For the Hummus:

 

1 can of chickpeas (15 ounces), drained and rinsed

3 tablespoons lemon juice

2 cloves of garlic

3 tablespoons olive oil

Water (as needed for desired consistency)

 

Optional:

 

Cumin or paprika (for additional flavor)

Directions:

 

To prepare this nutritious and delicious snack, start by slicing fresh vegetables such as carrots, celery, and bell peppers into sticks. These crunchy veggies not only provide a satisfying texture but are also packed with essential vitamins and minerals.

 

Next, whip up a batch of homemade hummus to complement the veggie sticks. Hummus is a creamy and flavorful dip made primarily from chickpeas. Its rich, nutty taste is enhanced with the addition of lemon juice, garlic, and olive oil. Chickpeas, the main ingredient in hummus, are a great source of fiber and protein, making this snack a well-rounded option for both taste and nutrition.

 

To make the hummus, combine cooked chickpeas, lemon juice, garlic cloves, and a drizzle of olive oil in a food processor. Blend the ingredients until smooth and creamy, adding a splash of water if needed to achieve the desired consistency. You can also customize your hummus by adding spices like cumin or paprika for an extra kick of flavor.

 

Once your hummus is ready, arrange the veggie sticks on a platter and serve them alongside the bowl of homemade hummus. The vibrant colors of the vegetables combined with the creamy hummus make for an appealing presentation.

 

This snack is not only a great option for parties or gatherings but also a fantastic choice for a quick and healthy afternoon snack. The hummus provides a good amount of fiber and protein, which can help keep you feeling full and satisfied, while the vegetables offer a variety of essential vitamins and minerals to support your overall well-being.

 

Nutrition analysis

 

Please note that the actual nutrient composition may vary depending on the specific ingredients and quantities used in your homemade hummus. Also, keep in mind that the vegetable sticks' nutrient content will vary based on the types and amounts of vegetables used.

 

Nutrition Analysis per 100 grams (3.5 ounces):

 Hummus:

 

Carbohydrates: 14 grams

Protein: 8 grams

Fat: 9 grams

 

Vegetable Sticks (estimated):

 

Carbohydrates: Varies based on vegetables used (e.g., carrots, celery, bell peppers)

Protein: Varies based on vegetables used

Fat: Varies based on vegetables used

 

Main vitamins: the hummus primarily contributes to the following:

 

Vitamin C: Found in bell peppers and lemon juice

Vitamin B6: Found in chickpeas and bell peppers

Folate: Found in chickpeas and bell peppers

 

Please keep in mind that the vitamin content can vary depending on the specific amounts and types of vegetables used in the recipe.

 

Please note that this nutrition analysis is a general estimate and may not be completely accurate for your specific homemade hummus recipe. If you have the specific ingredient quantities and types used, I can provide a more accurate analysis.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Diabetes Friendly Mediterranean-Style Grilled Salmon

Diabetes Friendly Recipes 

Mediterranean-Style Grilled Salmon

Enjoy the taste of the Mediterranean with this simple, diabetes-friendly grilled salmon recipe. Packed full of heart-healthy fats from the salmon and extra virgin olive oil, it's served with a tangy, antioxidant-rich tomato and cucumber salad. This dish is not only tasty but also aids in maintaining balanced blood sugar levels.

Ingredients:

 

1 salmon fillet (around 6 ounces)

1 tablespoon extra virgin olive oil

1 teaspoon dried oregano

Salt and pepper to taste

1 medium tomato, diced

1/2 cucumber, diced

1/4 red onion, thinly sliced

1 tablespoon red wine vinegar

1/4 teaspoon garlic powder

 

Directions:

 

Preheat your grill to medium heat. Brush both sides of the salmon with half the olive oil, then season with oregano, salt, and pepper. Grill the salmon for about 6-8 minutes on each side, until it flakes easily with a fork.

While the salmon is grilling, combine the tomato, cucumber, red onion, red wine vinegar, garlic powder, and the remaining olive oil in a bowl. Stir well to combine and season with a little salt and pepper.

 

Serve the grilled salmon with the tomato and cucumber salad on the side.

 

 

Nutritional Score: 8/10

Calories: 450

Fat: 28g

Saturated Fat: 6g

Cholesterol: 75mg

Sodium: 200mg

Total Carbohydrate: 10g

Fiber: 2g

Sugars: 5g

Protein: 35g

Cost: Approx. $15

 

Remember, while this recipe is designed to be diabetes-friendly, everyone's body responds differently to foods, so it's important to monitor your blood sugar levels before and after meals to see how they affect you. Always consult with your healthcare provider before making any major changes to your diet. Enjoy your meal!

 

Want more diabetes friendly recipes? Check out delicious quinoa salad

by Dr. Michal Domeny DNP, L.Ac, CD/N

Quinoa Salad - DiabetesFriendly Grilled Veggie Salad

Diabetes Friendly Recipes 

Diabetes-Friendly Grilled Veggie Quinoa Salad

This Quinoa and Grilled Vegetable Salad is a vibrant and nutritious dish that combines the nuttiness of quinoa with the smoky flavors of grilled vegetables. Quinoa salad is a perfect option for a light lunch or a refreshing dinner. The colorful array of vegetables, including zucchini, red bell peppers, eggplant, and red onion, adds visual appeal to the dish and provides a variety of textures.

To enhance the flavors, fresh herbs like parsley and mint are added, along with tangy feta cheese that adds a creamy and salty element. The salad is dressed with a zesty dressing made from olive oil, lemon juice, Dijon mustard, and garlic, which adds a refreshing and citrusy note to the dish.

Not only is this Quinoa and Grilled Vegetable Salad delicious, but it's also packed with nutrients. Quinoa is a complete protein and a great source of dietary fiber, while the grilled vegetables provide an abundance of vitamins, minerals, and antioxidants. It's a satisfying and wholesome meal that will leave you feeling nourished and energized.

Ingredients:

1 cup quinoa

2 cups water

2 zucchinis, sliced lengthwise

2 red bell peppers, halved and seeded

1 eggplant, sliced into rounds

1 red onion, sliced into rounds

2 tablespoons olive oil

Salt and pepper to taste

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

1/4 cup feta cheese, crumbled

Directions:

Rinse the quinoa thoroughly in a fine-mesh strainer and then combine with water in a saucepan.

 

Bring to a boil, then reduce the heat and let simmer for 15-20 minutes, or until the water has been absorbed. Fluff with a fork and set aside to cool.

 

Preheat a grill or grill pan over medium-high heat.

 

Brush the zucchini, red bell peppers, eggplant, and red onion with olive oil and season with salt and pepper.

 

Grill the vegetables until tender and lightly charred, about 4-5 minutes per side. Remove from the grill and let cool.

 

Chop the grilled vegetables into bite-sized pieces and place them in a large mixing bowl.

 

Add the cooked quinoa, fresh parsley, fresh mint, and crumbled feta cheese to the bowl. Toss gently to combine.

 

In a small bowl, whisk together the ingredients for the zesty dressing: 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 clove garlic (minced), salt, and pepper.

 

Drizzle the dressing over the salad and toss again to coat everything evenly.

 

Serve the quinoa and grilled vegetable salad chilled or at room temperature.

 

Recipe Tips and Variations:

Feel free to swap the vegetables with your favorites. Asparagus, mushrooms, or cherry tomatoes would make excellent additions or substitutes.

 

Customize the dressing by adding a touch of honey or maple syrup for a hint of sweetness.

 

Enhance the salad's protein content by adding grilled chicken, tofu, or chickpeas.

 

For a vegan version, skip the feta cheese or use dairy-free alternatives.

 

Experiment with different herbs like basil or cilantro to add a unique twist to the recipe.

 

 

Prep Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes

Kcal: 265 kcal | Servings: 4 servings

by Dr. Michal Domeny DNP, L.Ac, CD/N