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Stuffed Peppers Recipe with Erin Dolan: Delicious and Nutritious Meal Ideas

by IBD Medical on August 19, 2024
Healthy diabetic-friendly recip low-carb, balanced meal for managing blood sugar levels

 

Red peppers add a burst of color and flavor to autumn dishes, whether roasted to caramelized perfection, diced into hearty stews, or tossed into vibrant salads. Try Erin's Stuffed Peppers Recipe for a fun snack!

Hollow out 4 red peppers, drizzle with a little olive oil and roast for 20min. Meanwhile sauté 1 sliced onion, 1 crushed garlic clove, 4 chopped mushrooms and 1 chopped celery stalk until tender. Add 400g drained crumbled tofu and brown for 5 minutes. To finish off added 1 tbl lemon juice, handful chopped parsley, 1 tsp soy sauce and handful chopped walnuts. Add a little shredded cheese (or #vegan cheese) on top of each pepper and roast for 10-15 minutes. Top with green onions, sea salt and pepper.

1 pepper = about 15g carbs

Here are ten reasons to eat red peppers:

  • Rich in Vitamin C: Boosts your immune system and promotes healthy skin.
  • High in Antioxidants: Helps protect your cells from damage.
  • Low in Calories: Great for weight management.
  • Good for Eye Health: Contains beta-carotene and lutein.
  • Supports Heart Health: High in fiber and folate.
  • Anti-Inflammatory Properties: Helps reduce inflammation in the body.
  • Rich in Vitamin A: Essential for vision and immune function.
  • Boosts Metabolism: Contains capsaicin, which can increase calorie burning.
  • Improves Digestive Health: High fiber content aids digestion.
  • Delicious and Versatile: Adds flavor and nutrition to a variety of dishes.

These benefits make red peppers a nutritious and tasty addition to your diet!

What is Considered a Diabetes-Friendly Recipe?

When managing your health, it's essential to choose recipes that support stable blood sugar levels and overall well-being. But what exactly makes a recipe "diabetes-friendly"?

Here are the key elements to look for:

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  • Low in Carbohydrates: Diabetes-friendly recipes minimize high-carb ingredients like white bread, pasta, and sugary foods. Instead, they emphasize complex carbohydrates from whole grains, legumes, and vegetables, which have a gentler effect on blood sugar levels.
  • High in Fiber: Incorporate fiber-rich foods such as vegetables, fruits, whole grains, and legumes to slow sugar absorption and enhance blood sugar control. Recipes high in fiber help you stay full and satisfied.
  • Balanced Nutrients: Ideal diabetes-friendly recipes balance carbohydrates, proteins, and healthy fats to maintain steady blood sugar levels and provide sustained energy throughout the day.
  • Low in Saturated Fats: Limit saturated and trans fats to reduce heart disease risk. Choose recipes with healthy fats from sources like olive oil, avocado, nuts, and seeds.
  • Minimal Added Sugars: Avoid high amounts of added sugars found in sweetened beverages, desserts, and processed foods. Opt for natural sweeteners like stevia, honey, or maple syrup in moderation.
  • Nutrient-Dense Ingredients: Focus on recipes with nutrient-dense foods that offer essential vitamins and minerals without excessive calories. Vegetables, lean proteins, and whole grains are excellent choices.
  • Portion Control: Manage your blood sugar by practicing portion control. Diabetes-friendly recipes often include tips for serving sizes to help you effectively manage your intake.

    Check out @crazyaboutdiabetes on instagram for more or head to Glucology for more exciting recipes!!

    Please note that these values are estimates and can vary based on the specific brands and quantities of ingredients used. Additionally, if you choose to add shredded cheddar cheese, it will contribute additional calories, fat, protein, and sodium to the overall nutrition profile.

    If you liked this post, check out more articles that could help you with nutrition

    - A Guide to Eating Well with Diabetes

    - Dinner Tips for the Festive Season

    - Eating Tips to Help you be Mindful

    Glucology was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

     

     

    Originally from Florida, USA, Erin has been living with type 1 diabetes for over 31 years. She is a world traveler from living in Australia to cycling over 4,000 km across Central America and backpacking through Europe and Asia. Erin is a Diabetes Health Coach and creator of Crazy About Diabetes where she empowers other people with diabetes to live happier, healthier, and more fulfilling lives. Her workshops and programmes offer support to people with diabetes on mental health, nutrition, and lifestyle. She now resides in Lahinch, Clare with her husband and 2 children where she embraces sea swimming and surfing.

    What is Considered a Diabetes-Friendly Recipe? When managing your health, it's essential to choose recipes that support stable blood sugar levels and overall well-being. But what exactly makes a recipe "diabetes-friendly"? Here are the key elements to look for: Low in Carbohydrates: Diabetes-friendly recipes typically limit high-carb ingredients like white bread, pasta, and sugary foods. Instead, they focus on complex carbohydrates like whole grains, legumes, and vegetables, which have a lower impact on blood sugar levels. High in Fiber: Foods rich in fiber, such as vegetables, fruits, whole grains, and legumes, help slow down the absorption of sugar and improve blood sugar control. Aim for recipes that incorporate plenty of fiber to keep you feeling full and satisfied. Balanced Nutrients: A good diabetes-friendly recipe includes a balance of macronutrients – carbohydrates, proteins, and healthy fats. This balance helps maintain steady blood sugar levels and provides sustained energy throughout the day. Low in Saturated Fats: While fats are an important part of a balanced diet, it's crucial to limit saturated and trans fats, which can increase the risk of heart disease. Opt for recipes that use healthy fats like olive oil, avocado, nuts, and seeds. Minimal Added Sugars: Avoid recipes with high amounts of added sugars, such as those found in sweetened beverages, desserts, and processed foods. Natural sweeteners like stevia or small amounts of honey or maple syrup can be used in moderation. Nutrient-Dense Ingredients: Focus on recipes that include a variety of nutrient-dense foods, providing essential vitamins and minerals without excessive calories. Vegetables, lean proteins, and whole grains are great choices. Portion Control: Even healthy foods can affect blood sugar if consumed in large quantities. Diabetes-friendly recipes often include portion control tips to help you manage your intake effectively. 

    The content of this Website or Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website or Blog.

    If you think you may have a medical emergency, call 911 (in the US) or 000 (in Australia) immediately, call your doctor, or go to the emergency room/urgent care.

    *Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.

    Glucology is dedicated to transforming diabetes management with innovative and effective solutions. Our extensive range of products, including insulin pumps belts, blood glucose meters, and glucose management tools, is designed to support individuals in managing their diabetes with ease and confidence. Trusted by over 350,000 people in 23 countries, Glucology collaborates with major diabetes organisations to provide reliable and high-quality diabetes care.

     

     

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