November is Diabetes Awareness Month
Diabetes Awareness Month
November is Diabetes Awareness Month. We wanted to highlight some diabetes-friendly foods and community resources. It is important to balance diet and activity to manage prediabetes and diabetes. There are a variety of community resources that offer diabetes health screenings, including public health districts. Find your health district near you: Public Health Districts | Idaho Department of Health and Welfare
You can find preventative diabetes courses through your health district. We are excited that The Idaho Foodbank’s Nutrition Education Specialist in Lewiston is helping with diabetes-specific nutrition class.
A person with prediabetes or diabetes should avoid the following foods: white rice and flour; high-fat protein (fried meats); high-sugar sweeteners (syrups); preserved fruit; sugary drinks; trans fats; and flavored drinks (sweetened tea). Cutting these foods out can help prevent the onset of diabetes.
One way to lower the risk of diabetes is to eat a variety of healthy, fiber-rich foods, which include: non-starchy vegetables, such as leafy greens, broccoli, and cauliflower; legumes, such as beans, chickpeas, and lentils; and whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa. One of the benefits of fiber is that it slows the absorption of sugars and lowers blood sugar levels.
Below is a delicious recipe that includes the protein and healthy fats from salmon, as well as the fiber from vegetables.
Salmon with Sweet Potatoes & Broccoli
Prep time: 30 minutes
Cook time: 45 minutes
Serving: 4
Ingredients
· 3 tablespoons low-fat mayonnaise
· 1 teaspoon chili powder
· 2 medium sweet potatoes, peeled and cut into 1-inch cubes
· 4 teaspoons olive oil, divided
· ½ teaspoon salt, divided
· ¼ teaspoon ground pepper, divided
· 4 cups broccoli florets (8 oz.; 1 medium crown)
· 1 ¼ pounds salmon fillet, cut into 4 portions
· 2 limes, 1 zested and juiced, 1 cut into wedges for serving
· ¼ cup crumbled feta or cotija cheese
· ½ cup chopped fresh cilantro
Cooking
1. Preheat oven to 425 degrees F. Line a large, rimmed baking sheet with foil and coat with cooking spray.
2. Combine mayonnaise and chili powder in a small bowl. Set aside.
3. Toss sweet potatoes with 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Spread on the prepared baking sheet. Roast for 15 minutes.
4. Meanwhile, toss broccoli with the remaining 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper in the same bowl. Remove the baking sheet from oven. Stir the sweet potatoes and move them to the sides of the pan. Arrange salmon in the center of the pan and spread the broccoli on either side, among the sweet potatoes. Spread 2 Tbsp. of the mayonnaise
mixture over the salmon. Bake until the sweet potatoes are tender and the salmon flakes easily with a fork, about 15 minutes.
5. Meanwhile, add lime zest and lime juice to the remaining 1 Tbsp. mayonnaise; mix well.
6. Divide the salmon among 4 plates and top with cheese and cilantro. Divide the sweet potatoes and broccoli among the plates and drizzle with the lime-mayonnaise sauce. Serve with lime wedges and any remaining sauce.
Nutrition Facts
Servings Per Recipe 4
Calories 504
% Daily Value *6
Total Carbohydrate 34g 12%
Dietary Fiber 7g 25%
Total Sugars 7g
Protein 34g 68%
Total Fat 26g 33%
Saturated Fat 6g 30%
Cholesterol 83mg 28%
Sodium 642mg 28%
Potassium 1211mg