Meijer: Diabetes Friendly Recipes
Maribel Alchin, MBA, RD, LDN, Meijer Dietitian and Healthy Living Advisor
For more recipes visit www.meijermealbox.com
Diabetes Health Care Solutions Event at all Meijer stores!
Saturday, November 9, 2013
11 am to 3 pm
· Free Healthy Living Naturally recipe booklet
· Diabetes Friendly food demos
· Pharmacy will be providing
Ø American Diabetes Association Health Risk Assessment test and recipe booklet*
Ø FREE AmLactin trial size lotion*
Ø Glucose testing at no charge in partnership with LifeScan, the makers of OneTouch ® Meters and Test Strips
*while supplies last
Meijer Pharmacy Offers FREE Metformin Immediate Release
Tips for Managing Your Diabetes
Having diabetes does not prevent you from enjoying a wide variety of foods. Learn to eat well-balanced meals, stay fit, and take your prescribed medications and you can thrive with diabetes. Meijer makes it easy and affordable to manage your diabetes by offering free Metformin Immediate release, glucose screenings, a dedicated diabetes supply section, diabetes-friendly recipes and videos on www.meijermealbox.com, mperks digital coupons at www.mperks.meijer.com and fitness apparel and equipment. For more information on the free Metformin visit www.meijer.com/pharmacy or ask your Meijer pharmacist.
Start eating a healthy diet by including fruits, vegetables, whole grains, lean proteins and low fat dairy foods to help you manage your diabetes. Here are some tips for making healthy food choices.
Power your plate with plant-based foods. Include fruits, vegetables, whole grains, legumes (beans, lentils, peas) and nuts. Adding more plant-based foods to your diet will help you feel full longer, lower blood cholesterol, lower risk of heart disease, lower blood pressure levels, lower risk for hypertension and type 2 diabetes. The latest research supports recommendations on increasing consumption of a variety of whole fruits, especially blueberries, grapes and apples as a measure for diabetes prevention.
· Make produce your first stop at Meijer! Fill your cart with a colorful variety of fruits and vegetables.
· Eat non-starchy vegetables such as spinach, carrots, broccoli, green beans, etc.
· Make ½ your plate non-starchy vegetables, ¼ grains, and ¼ protein (beans, soy). Visit www.meijermealbox.com/videos to learn how to create a healthy plate.
· Keep pre-portioned servings of fruits and vegetables on hand. Add one to your lunch box every day
· Substitute the pasta in your favorite spaghetti recipe for spaghetti squash
· Try 1 cup V8 V-Fusion® Light Juice. It has 1 combined serving of vegetables and fruit in a lower calorie blend
· Eat a salad before your meal. Consider using kale, spinach or arugula instead of regular lettuce
· Mix frozen vegetables into whole grain pasta dishes to add color, flavor and bulk
· Use MorningStar Farms® Meal Starters Grillers® Veggie Crumbles for your favorite chili, spaghetti sauce or tacos
· Keep canned beans (pinto, kidney, black, chickpeas) in your pantry to add to salads, wraps, soups, tacos, pasta or serve as a side dish. Beans are a vegetable protein, nutrient dense carbohydrate, high in fiber and rich in folate, iron, calcium, magnesium, zinc and potassium. A ½ cup provides as much protein as an ounce of meat without the saturated fat. (SHOW)
· Use frozen fruit or fresh fruits and vegetables to make smoothies
· Top pasta, fish, and chicken with Dei Fratelli® diced tomatoes
· Use avocado or hummus as a spread on your sandwich or wrap
· Use salads as a base for leftover chicken, fish or beans
· Try a legume based pasta like Barilla Plus® (made with lentils, chickpeas, flaxseed, barley, oats, and spelt)
Make at least half your grains whole grains- Whole grains have many nutrients including several B vitamins, vitamin E, magnesium, iron and fiber. Eating foods containing fiber, such as whole grains, helps provide a feeling of fullness with fewer calories and helps control your blood sugars. At Meijer, you can find a variety of whole grains like wheat, brown rice, oats, barley, quinoa or corn. It’s easy to add more whole grains to your meals.
· Try belVita Breakfast Biscuits with ½ banana and a Dannon® Light & Fit® Greek yogurt for breakfast (Show)
· Add ½ cup of cooked brown rice or barley to your favorite low sodium canned or homemade soup
· Use whole grains in mixed dishes, such as barley in vegetable soup or stews and quinoa in stir-fries
· Mix in three-quarters of a cup of uncooked oats for each pound of lean ground beef or turkey when you make meatballs, burgers or meatloaf
· Use unsweetened whole grain cereal as croutons in salad
· Try popcorn for a healthy snack with little or no added salt and butter
· Switch to a whole grain pasta like Meijer Whole Grain pasta
Flavor your plate- Using herbs and spices can add flavor and antioxidants while reducing the amount of salt, added sugars and fats used to prepare your meals. Create more flavorful foods with these delicious meal ideas!
· Stir in ¼ tsp. ground cinnamon into your oatmeal
· Sprinkle 1 tsp. turmeric, paprika or ground pepper to your popcorn
· Wake up your taste buds with herbed scrambled eggs. Add 1/8 tsp. of dried Thyme leaves onto 2 eggs before scrambling.
· For a new twist on chicken salad, add a dash of curry powder along with nuts, fruit or chopped apples.
Easy Chicken Pasta
6 oz. Barilla Plus® Multigrain Penne pasta
1 tbsp. olive oil
4 garlic cloves, minced
¼ tsp. McCormick crushed red pepper
2 cups broccoli florets
12 oz. skinless, boneless chicken breast halves, cut into bite-size strips
1 (14.5 oz.) can Meijer Naturals Italian Style diced tomatoes, undrained
1 tbsp. fresh basil
1. Cook pasta according to package directions. Drain.
2. Meanwhile, in a large nonstick skillet, heat oil over medium-high heat. Add garlic and crushed red pepper; cook and stir for 30 seconds. Add broccoli; cook and stir for 3 minutes more. Remove broccoli from skillet.
3. Add chicken to the hot skillet; cook and stir for 3 to 4 minutes or until no longer pink. Return broccoli to the skillet. Add tomatoes and pasta. Cook, stirring occasionally, until heated through.
4. To serve, divide mixture among four shallow bowls. Sprinkle with basil.
Recipe adapted from www.diabeticlivingonline.com
Nutrition Information (per serving): 221 calories, 4g fat, 0g saturated fat, 33mg cholesterol, 242 mg sodium, 27g carbohydrate, 3g fiber, 20g protein
Diabetic Exchanges: 2 lean meat, 2 carb choices, 1 vegetable, 1.5 starch
Serve with Dole Salad, Michigan Apple slices and Meijer Fat Free Milk.
Wednesday, April 23 2014, 11:23 AM CDT