Having diabetes can make cooking and meal planning a task that takes a bit more attention to detail, but that does not mean it has to be difficult or even devoid of fun and flavor. When designing a meal plan to keep Type 2 Diabetes and high blood pressure at bay, it’s important to make sure that you’re including a variety of lean meats, fresh fruits, and vegetables, as well as whole grains and low fat dairy products. With this in mind, it’s nearly impossible not to design a meal plan for yourself that you’ll look forward to cooking for yourself; in fact, cutting sugar and unhealthy fats while keeping the five food groups intact will guarantee that you’re not only getting the most nutrients possible out of these ingredients, you’ll be able to manage your diabetes and blood pressure with ease.
A key part of cooking for diabetes and high blood pressure is using the five food groups to your advantage. Cherries are great as a sweet dessert at the end of the day, or they provide a delightful tang to a marinade for pork tenderloin. Cauliflower is great roasted whole in the oven, or it can replace white or brown rice entirely by throwing it in the food processor with the spices of your choice for a veggie-packed side dish that cuts out the carbs. Swap out noodles for zoodles in just about any noodle dish you can think of, from zoodles topped with a meat sauce to a fresh, simple zoodle salad with a bright pesto. Take your health and diet seriously with our 17 favorite recipes for tackling type 2 diabetes and high blood pressure, and leave the sugar behind for good.
Cherry Balsamic Pork Tenderloin
Credit: giveitsomethyme.com
Juicy cherries make for a sweet and tangy marinade that doubles as a sauce when your tender pork tenderloin is ready to serve.
1h 10m
Visit the page to learn more: Cherry Balsamic Pork Tenderloin.
Cauliflower Rice
Credit: sweetpeasandsaffron.com
You may give up on rice forever after making this low carb, veggie-packed alternative that easily replaces the original.
25
minutes
V Vegetarian
Visit the page to learn more: Cauliflower Rice.
Grilled Chicken Kebabs with Pistachio Gremolata
Credit: helloglow.co
The creamy yogurt marinade keeps your chicken juicy, and the vibrant pistachio gremolata will keep you coming back for seconds and thirds.
2h 50m
Visit the page to learn more: Grilled Chicken Kebabs with Pistachio Gremolata.
Grilled Salmon in Foil
Credit: www.theroastedroot.net
Grilling salmon in foil is a simple way to cook this healthy fish while keeping it tender and flavorful.
20
minutes
Visit the page to learn more: Grilled Salmon in Foil.
Italian Pesto Zoodle Salad
Credit: sunkissedkitchen.com
This refreshing salad is topped with an easy three ingredient pesto for a light and veggie-packed lunch or dinner.
30
minutes
V Vegetarian
Visit the page to learn more: Italian Pesto Zoodle Salad.
Tuna Tartare
Credit: www.simmerandsauce.com
Fresh and bright tartare is a great way to introduce fish into your healthy diet without a whole lot of extra work.
30
minutes
Visit the page to learn more: Tuna Tartare.
Strawberry Lemonade Cupcakes
Credit: alldayidreamaboutfood.com
Diabetic-friendly desserts may seem like a stretch to find, but they’re not impossible. Almond flour and a healthy sugar replacement keep these cupcakes low carb and low in sugar for the ultimate sweet treat.
1h 00m
Healthy
Visit the page to learn more: Strawberry Lemonade Cupcakes.
Whole Roasted Fish
Credit: www.gimmesomeoven.com
Roasting a whole fish isn’t as intimidating as you might think – with just a few simple ingredients you’ll have this impressive dish on the dinner table in no time.
30 minutes
Visit the page to learn more: Whole Roasted Fish.
Thai Cauliflower Rice Salad with Avocado Cream Dressing
Credit: www.cottercrunch.com
Simple and packed with flavor and spice, this Thai cauliflower rice salad is ready in less than 30 minutes and makes for an impressive meal alongside the protein of your choice.
25
minutes
Visit the page to learn more: Thai Cauliflower Rice Salad with Avocado Cream Dressing.
Chilled Avocado and Zucchini Soup
Credit: www.simplyquinoa.com
Packed with fiber and healthy fats, this light soup is healthy and delicious and ready in 10 minutes.
10 minutes
V Vegetarian Healthy
Visit the page to learn more: Chilled Avocado and Zucchini Soup.
Low Carb General Tso's Chicken
Credit: www.diabeticfoodie.com
Satisfy takeout cravings without the carbs with this sweet, tangy, and slightly spicy General Tso’s chicken.
10
minutes
Healthy
Visit the page to learn more: Low Carb General Tso's Chicken.
Chicken Veggie Stir Fry
Credit: lizshealthytable.com
This flavorful veggie stir fry checks all the boxes when it comes to healthy cooking for diabetes; plenty of veggies, lean protein, and whole grains.
15 minutes
Visit the page to learn more: Chicken Veggie Stir Fry.
Oven Baked Rotisserie Chicken
Credit: easyhealthllc.com
Pair this low carb oven baked rotisserie chicken with veggies and whole grains for a well-rounded diabetes friendly meal.
55
minutes
Healthy
Visit the page to learn more: Oven Baked Rotisserie Chicken.
Oat Risotto with Chorizo
Credit: oatseveryday.com
Spicy chorizo and tender broccoli make this oat risotto hearty and full of flavor.
1h 00m
Healthy
Visit the page to learn more: Oat Risotto with Chorizo.
Beef Stroganoff
Credit: www.diabetesfoodhub.com
Serve this delicious, flavorful beef over whole-grain egg noodles to keep this dish diabetes-friendly.
15 minutes
Healthy
Visit the page to learn more: Beef Stroganoff.
Carrot Cake Towers
Credit: amandascookin.com
Carrot cake frosted with a luscious cream cheese frosting is an impressive dessert that even non-diabetic dieters will love.
35
minutes
Healthy
Visit the page to learn more: Carrot Cake Towers.
TheDiabetesCouncil Team consists of certified diabetes educators and registered nurses that compile and research a given topic and publish it as a team. Each team member has at least 15 years of experience in diabetes care and management.