Healthy Comfort Food Recipes: Diabetes-Friendly

Andi is a Glucology brand partner.

We all reach for comfort food sometimes, and that's OK. Here are three of our favorite diabetes-friendly recipes that give you the comfort without the guilt.

1. Baked sweet potato fries

Baking instead of deep-frying gives you all the flavor without the grease. Sweet potatoes are packed with fiber and vitamin A.

Serves 1 · Prep 10 minutes · Cook 20 minutes

• 3.5 oz (100 g) sweet potato, peeled and cut into fries
• 1 teaspoon olive oil
• ¼ teaspoon cayenne pepper

1. Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
2. Toss the sweet potato with the olive oil and cayenne.
3. Spread out in a single layer and bake for 20 minutes, or until tender.

Nutrition (approx.): Calories 114 · Carbohydrates 14 g · Fiber 3 g · Protein 2 g · Fat 5 g · Sodium 17 mg

2. Ginger chicken and vegetable soup

A veggie-loaded soup that's perfect for chilly days.

Serves 6 · About 150 calories per serving (without noodles or rice)

• 1¾ lb (800 g) boneless chicken thighs, cubed
• 4 to 6 cups low-sodium chicken broth
• ½ cup water (optional)
• 3 cups diced carrots
• 3 cups diced zucchini
• 3 cups diced celery
• 2 yellow onions, diced
• ¼ cup grated fresh ginger, or to taste
• ½ bunch parsley, finely chopped
• Green onions, to garnish
• Salt, pepper and olive oil
• Rice noodles or cauliflower rice, to serve (optional)

1. Brown the chicken in a little olive oil in a large pot over medium-high heat, then set aside.
2. Cook the carrots, onion, zucchini and celery until softened, then return the chicken to the pot.
3. After 2 minutes, add the broth, water (if using) and ginger.
4. Simmer gently for 1 hour, stirring occasionally.
5. Stir in the parsley and green onions just before serving, with noodles or cauliflower rice if you like.

3. Two-ingredient chocolate banana "ice cream"

Quick, easy and with no added sugar. A frozen banana blends into a creamy soft-serve, and the fiber helps slow how quickly the sugar is absorbed. Watch Andi make it:

Serves 1 · Prep 2 minutes

• 1 frozen banana
• 2 teaspoons unsweetened cocoa powder

1. Blend the banana and cocoa until smooth, adding more cocoa to taste.
2. Serve straight away, topped with sliced strawberries if you like.

Nutrition (approx.): Calories 120 to 140 · Carbohydrates 30 to 35 g · Fiber 5 to 6 g · Protein 2 to 3 g · Fat 1 to 2 g

A whole banana is a fair amount of carbs, so count it in your plan or share a serving.

Nutrition values are estimates and will vary with the brands and portions you use. A registered dietitian can help you fit recipes into your own eating plan.

Looking for more ideas? Browse our diabetes-friendly recipes.

Glucology is an Australian-owned brand, founded in Sydney in 2016. Trusted by 350,000+ customers worldwide, we design practical everyday accessories for people managing diabetes, including insulin cooling pouches, insulin pump belts and diabetes travel cases.

General information, not medical advice. Always talk to your diabetes care team about your care.