Diabetic Recipes

Created by Chef Stephen C. Field, George Brown College, Toronto, Ontario

Nutrient analysis: Tomoe Watanabe & Sarah Loehr, University of Alberta

Demonstrated on Saturday November 13 at the Alberta Diabetes Foundation’s Think Healthy, Be Well: Managing Diabetes Today Symposium

Download the pdf for later

Moroccan Inspired Chickpea and Lentil Stew

Yield: 6 portions (356 grams each)

Directions
1. Drain and rinse chickpeas under cold water. Set aside until needed.
2. Drain and rinse lentils under cold running water. Set aside until needed.
3. In a large sauté pan heat oil over moderate heat and add onions. Cook onions until golden. Add peppers and carrots; continue to sauté until vegetables are tender.
4. Add the spices to the onion mixture. Add the tomatoes.
5. Add the lentils, chickpeas, saffron, and vegetable stock. Add the cinnamon stick.
6. Over moderate heat cook the stew for 20 minutes, or until the vegetables are tender.
7. Remove the cinnamon stick and discard. Add the raisins, lemon zest, parsley, spinach, and frozen peas.
8. Bring stew back to a boil, reduce heat to a simmer and cook for 10 minutes.
9. Remove from stove and serve with pilaf or chill rapidly to 4°C and transfer to the chiller until needed.

Notes - You may add your favourite meat to this stew, such as chicken, beef, tofu, or pork. The zest of lemon can be used to enhance natural flavours without having to use salt. Remember the focus of healthy cuisine is to reduce sources of saturated fat and choose plant based protein, such as beans and other legumes more frequently. Beans and legumes are good sources of protein, fibre and other nutrients required for human health.

Wheat Berry Pilaf

Yield: 3 servings (337 grams each)

Directions
1. Pre-soak wheat berries overnight in the chiller with enough water to cover. Drain and discard water in the morning.
2. Simmer in enough stock to cover over medium heat for 15 to 20 minutes or until just tender. Drain and reserve cooking liquid. Set wheat berries aside until needed.
3. In a saucepan heat oil over medium heat. Add onions, leeks, carrot, and thyme herb. Sauté onions until lightly golden and vegetables are just tender.
4. Add the pre-soaked barley, wheat berries and cover with reserved stock. Add additional water if you need more water to just cover the barley and wheat berries.
5. Bring to the boil over medium heat; reduce heat to a simmer and cover. Simmer for approximately 20 to 30 minutes or until the grains are tender.
6. Add additional stock or water if required during the simmering process if needed to ensure grains cook tender.
7. Add the spinach and adjust seasoning with salt and pepper.
8. Serve with the chickpea and lentil stew.

Notes - Other grains may be used in place of wheat berries, such as kamut or buckwheat if preferred. Try to avoid using salt and try a salt substitute to season your pilaf. Instead of using salt or a salt substitute try adding your favourite fresh herbs to this recipe to enhance flavour.

Page 1 2