Change your food, change your life.
Yes, it may be as simple as that. We all know that many of us are prediabetic because of our food choices.
Together, let’s share recipes that are common and healthy. Let’s learn from each other—life is much easier that way, don’t you think?
Note: Before making any changes to your diet, talk with your healthcare provider and a nutritionist/dietitian to discover what will work for you.
T = tablespoon
t = teaspoon
EVOO = extra virgin olive oil
c = cup
Hummus, nice and easy
3 cups total
9 (1/3 cup) servings
15 minutes prep and serve
2 15-ounce cans chickpeas (garbanzo beans), drained, save the liquid from the cans
1 heaping T minced garlic
1/3 cup fresh lemon juice plus the zest of one lemon
2 T to ½ cup tahini paste, some people don’t use it and others love it. Start with a little and add more to taste
1 or 2 t salt, start with 1 t and add more to taste
Smoked paprika to sprinkle on top before serving
EVOO to pour into a well you’ve made on top, just enough for flavor
Pulse half of the chickpea liquid with the other ingredients in a food processor until smooth. Add more chickpea liquid if needed to reach a silky texture. If you don’t have a food processor, use a blender. Scoop into a bowl and add the paprika and EVOO.
Variations on hummus:
Pulse in 2 t harissa or other red pepper paste and 1 T pomegranate molasses, skip the paprika, or
Pulse in 1 can beets, drained thoroughly, ½ cup ricotta, skip the paprika and instead sprinkle mint leaves and poppy seeds on top, or
Pulse in 1 ripe avocado with lime juice instead of lemon, 1 cup cilantro leaves, 1 t black pepper, ¼ t cumin, skip the paprika and instead sprinkle toasted pumpkin seeds on top
Cover and store leftovers in the refrigerator for a day or two.
Serve with raw or roasted veggies like cauliflower, carrots, broccoli, bell peppers, cucumber, zucchini, celery, tomatoes, jicama, and kohlrabi.
Search this dish online and you’ll find numerous versions. This is an easy method and one you can add to for personal taste. All of the time for this dip is taken up with cooking the eggplants, and we’ve offered two ways to cook them.
2 cups total
6 (1/3 cup) servings
25 minutes prep and serve, or 2 hours, depending on how you cook the eggplant
2 medium eggplants
3 T mayonnaise of your choice, but flavor is important/tahini paste if you don’t want to use mayo
2 to 3 T fresh lemon juice
1 T EVOO
2 t salt, or to taste
1 t pepper, or to taste
1 to 2 t minced garlic
3 to 4 T chopped herbs (basil, parsley, or others)
Prep the eggplants:
(Quick and less messy method)
Wash and dry the eggplants, cut off the ends and cut each eggplant horizontally into 1/4 inch disks. Sprinkle salt on each disk and put them all in a colander in the sink.
Crank up the broiler in your oven to high and place a rack close to the broiler.
After the moisture drains from the eggplants for about 10 minutes, rinse the disks and pat dry.
Place the disks on a baking sheet, brush them with olive oil and sprinkle with a little salt. Slide the sheet under your broiler and roast 4 to 6 minutes per side. You want each side to be a yummy golden brown and the eggplant should be soft.
Remove the disks from the pan and put them in a bowl with a lid for 5 to 10 minutes. Peel most of the skin off of each disk and put the flesh in a food processor, or blender if you don’t have a processor.
(Slower and more messy method, and if you really want to be traditional, char the eggplants over a campfire or outdoor grill)
Wash and dry whole eggplants. Poke them with a fork in a few places. Place whole eggplants on a baking sheet about 10 inches below the oven broiler. Broil on each side for 5 to 7 minutes, making quarter turns when a side is done. Big tongs are useful for the turning process. When the eggplants are soft and blackened, they’re done.
Set the eggplants on a cutting board and let them cool enough to handle. Slice them open, scoop out the flesh and put it in the food processor or blender. Pick out any charred skin.
Once the eggplant is in the food processor or blender, add all of your other ingredients except the herbs and pulse until it is the consistency you want. Add the herbs and give it a final couple of pulses. Taste it and adjust seasoning to your liking.
Serve with raw veggies of your choice.
Refrigerate covered for an hour before eating, and up to a few days for leftovers.