{"id":3529,"date":"2023-08-16T08:43:32","date_gmt":"2023-08-16T13:43:32","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=3529"},"modified":"2023-08-16T08:43:35","modified_gmt":"2023-08-16T13:43:35","slug":"diy-diabetic-cooking","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/diy-diabetic-cooking\/","title":{"rendered":"DIY Diabetic Cooking"},"content":{"rendered":"
\"DIY<\/figure>\n

In case you didn\u2019t know, the TOPS team loves member requests! We recently were asked to provide more meal ideas for those currently managing Type 2 Diabetes. Ask and you shall receive! Both recipes I am sharing this month are diabetic- and<\/em> budget-friendly. They also require minimal prep which means you\u2019ll have plenty of time after cooking to get back to enjoying these final weeks of summer.<\/p>\n\n\n

DIY Ramen <\/strong><\/h3>\n\n\n\n

If you miss the ease (and low cost) of pre-packaged ramen, try this homemade alternative that\u2019s much lower in sodium, plus is more nutrient dense.<\/p>\n\n\n\n

Prep time 10 min. Total time 20 min.<\/p>\n\n\n\n

Servings: 1 (GF option, vegan, soy-free, low-sodium)<\/p>\n\n\n\n

Ingredients<\/strong><\/p>\n\n\n\n

1 bundle of soba noodles or udon noodles (1\/3 package) or 1 serving of rice vermicelli noodles<\/p>\n\n\n\n

1 c. of frozen veggies <\/p>\n\n\n\n

\u00bc c. shelled edamame (fresh or thawed from frozen); optional<\/p>\n\n\n\n

1 t. (5 g) ground turmeric, ginger or garlic<\/p>\n\n\n\n

1 c. vegetable broth (low- or no-sodium), optional<\/p>\n\n\n\n

1 T. lemon or lime juice<\/p>\n\n\n\n

1-2 t. sriracha (optional)<\/p>\n\n\n\n

Directions<\/strong><\/p>\n\n\n\n

1. Cook the noodles according to the package directions.<\/p>\n\n\n\n

2. Meanwhile, stir-fry the frozen veggies (and edamame, if using) in a small skillet lightly spritzed with nonstick cooking spray.<\/p>\n\n\n\n

3. Drain and rinse the noodles when done, add to the veggies and\/or edamame.<\/p>\n\n\n\n

4. Stir in the garlic, ginger and\/or turmeric.<\/p>\n\n\n\n

5. If you want to savor the ramen as a soup, slowly add the veggie broth until you reach your desired amount of soup base. Or simply savor it as a noodle dish!<\/p>\n\n\n\n

6. Stir in the lemon (or lime) juice and sriracha (if using), then carefully transfer to a bowl, then savor.<\/p>\n\n\n\n

Per Serving (*calculated using soba noodles, no-sodium broth and edamame):<\/em> 163 calories (27 from fat); 2 g total fat; 0 mg cholesterol; 39 mg sodium; 29 g carbohydrates; 7 g fiber; 8 g sugar; 12 g protein<\/p>\n\n\n\n

Garden Taco Salad <\/strong><\/h3>\n\n\n\n

The veggies are the \u201cmeat\u201d of this dish. So consider whichever protein you decide to use as a \u201ctopping\u201d to be a flavor-packed, edible garnish.<\/p>\n\n\n\n

Prep time 10 min. Total time 15 min.<\/p>\n\n\n\n

Servings: 2 (GF, vegan option, soy-free, low-sodium)<\/p>\n\n\n\n

Ingredients<\/strong><\/p>\n\n\n\n

2 c. salad mix, arugula or chopped kale <\/p>\n\n\n\n

\u00bd c. of cooked sweet corn <\/p>\n\n\n\n

\u00bd c. cooked ground beef or plant-based crumbles<\/p>\n\n\n\n

\u00bd c. diced tomatoes<\/p>\n\n\n\n

2 T. apple cider or rice vinegar<\/p>\n\n\n\n

2 t. no-salt seasoning<\/p>\n\n\n\n

2 t. black pepper (fresh or ground)<\/p>\n\n\n\n

2 t. cilantro, basil or oregano (optional)<\/p>\n\n\n\n

Directions<\/strong><\/p>\n\n\n\n

1. Lightly spritz the bottom of a skillet with nonstick cooking spray.<\/p>\n\n\n\n

2. Pan-fry the cooked ground beef and sweet corn for 5 minutes. Add the no-salt seasoning, plus the black pepper, to this combo.<\/p>\n\n\n\n

3. Evenly divide the \u201cgreens\u201d base you\u2019re using into two bowls, then top with the tomatoes, beef and corn mix. <\/p>\n\n\n\n

4. Drizzle half the vinegar into each bowl and garnish with cilantro if using. <\/p>\n\n\n\n

Per Serving (*calculated with ground beef):<\/em> 141 calories (45 from fat); 5 g total fat; 35 mg cholesterol; 46 mg sodium; 50 g carbohydrates; 2 g fiber; 2 g sugar; 13 g protein<\/p>\n\n\n\n

For additional instruction, watch the demo clip I created for the ramen recipe on the TOPS Club YouTube channel<\/a>. Also, let me know how your homemade versions turn out beneath the videos or as a comment below. <\/p>\n\n\n\n

Keep whipping up wonderful and healthful eats<\/a> this Wednesday!<\/p>\n\n\n\n

\u2014Rachel<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

In case you didn\u2019t know, the TOPS team loves member requests! We recently were asked to provide more meal ideas for those currently managing Type 2 Diabetes. Ask and you shall receive! Both recipes I am sharing this month are diabetic- and budget-friendly. They also require minimal prep which means you\u2019ll have plenty of time after cooking […]<\/p>\n","protected":false},"author":8,"featured_media":3532,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-3529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"\r\nDIY Diabetic Cooking - Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"Are you currently managing Type 2 Diabetes? These two recipes are great for DIY Diabetic Cooking. 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