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Yahoo
01-07-2025
- Health
- Yahoo
7-Day Easy Diabetes-Friendly Meal Plan for Summer, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDThis 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories Each day provides at least 104 grams of protein and 30 grams of fiber to help support healthy blood sugar. Each recipe requires 30 minutes or less of active cooking the temperature starts to increase and the social calendar fills up, many are looking to simplify their meal routine. In this 7-day easy diabetes-friendly meal plan for summer, we highlight the best flavors of the season while including recipes that require 30 minutes or less of active cooking time. You'll find meal-prep tips at the beginning of the week, so you can spend more time enjoying the season's activities and less time prepping for your next meal. To help promote healthy blood sugar, we opted for a moderately-low carbohydrate level and spread the total carbohydrates throughout the day's meals and snacks. We also pumped up protein and fiber—two nutrients that can help slow glucose absorption and encourage more stable blood sugar levels. With three different calorie levels to choose from, this diabetes-friendly meal plan can work for people who are looking to improve their blood sugar levels and for those without diabetes who are looking to reduce their risk. Check it out! Meal Plan at a Glance Egg scramble/ Cottage cheese bowl Chicken sandwich/ Yogurt parfait Salmon bowl Oatmeal bars/ Edamame & berries Chopped salad/ Cottage cheese jar Chicken, green beans & rice Oatmeal bars/ Buffalo chickpeas Chopped salad/ Cottage cheese jar Cod & black bean salad Oatmeal bars/ Nuts & cherries Chopped salad/ Cottage cheese jar Sheet-pan chickpeas & veggies Oatmeal bars/ Nuts & cherries Chopped Salad/ Buffalo chickpeas Shrimp tostadas Oatmeal bars/ Cucumbers & hummus Stuffed avocados/ Cottage cheese jar White bean salad Egg scramble/ Cottage cheese jar Stuffed avocado/ Yogurt parfait Pasta salad/ Nuts & berries 1 serving Summer Skillet Vegetable & Egg Scramble 1 cup blueberries 1 serving Cottage Cheese-Berry Bowl 1 serving Avocado, Tomato & Chicken Sandwich ½ cup sliced strawberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Sheet-Pan Salmon with Bok Choy & Rice ¼ cup dry-roasted unsalted shelled pistachios Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 115g protein, 164g carbohydrate, 30g fiber, 1,556mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Increase to 1 cup sliced strawberries at lunch and add 1 serving Cacio e Pepe Kale Salad to dinner. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts 1 cup edamame, in pods ½ cup blueberries 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast ½ cup cherries 1 serving Cottage Cheese Snack Jar 1 serving Garlic-Thyme Chicken with Green Beans & Rice Daily Totals: 1,794 calories, 67g fat, 13g saturated fat, 146g protein, 174g carbohydrate, 33g fiber, 1,525mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts 1 serving Roasted Buffalo Chickpeas 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast 1 clementine 1 serving Cottage Cheese Snack Jar 1 serving Lemon-Garlic Grilled Cod 1 serving No-Cook Black Bean Salad Daily Totals: 1,799 calories, 75g fat, 13g saturated fat, 126g protein, 163g carbohydrate, 34g fiber, 1,958mg sodium. Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts ¼ cup dry-roasted unsalted almonds ½ cup cherries 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast 1 clementine 1 serving Cottage Cheese Snack Jar 1 serving Sheet-Pan Chickpeas & Veggies Daily Totals: 1,785 calories, 75g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 37g fiber, 1,455mg sodium. Make it 1,500 calories: Omit A.M. snack and omit clementine at lunch. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts ¼ cup dry-roasted unsalted almonds ¾ cup cherries 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast ¾ cup blueberries 1 serving Roasted Buffalo Chickpeas 1 serving Grilled Shrimp Tostadas 1 serving Easy Pineapple Coleslaw Daily Totals: 1,797 calories, 82g fat, 13g saturated fat, 110g protein, 167g carbohydrate, 33g fiber, 1,781mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts ½ cup sliced cucumber ¼ cup hummus 1 serving Salmon-Stuffed Avocados 1 medium apple 1 serving Cottage Cheese Snack Jar 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette ¼ cup dry-roasted unsalted shelled pistachios Daily Totals: 1,798 calories, 89g fat, 13g saturated fat, 104g protein, 165g carbohydrate, 41g fiber, 1,421mg sodium. Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit the P.M. snack. Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner. 1 serving Summer Skillet Vegetable & Egg Scramble 1 cup blueberries 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers 1 serving Salmon-Stuffed Avocados 1 medium apple 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Chicken Caesar Pasta Salad 1 thin (½-oz.) slice whole-wheat baguette) ¼ cup dry-roasted unsalted shelled pistachios ¾ cup slices strawberries Daily Totals: 1,775 calories, 79g fat, 16g saturated fat, 107g protein, 182g carbohydrate, 35g fiber, 1,752mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and change the A.M. snack to 1 serving Cottage Cheese Snack Peach-Oatmeal Breakfast Bars to have for breakfast throughout the week. Store in the freezer to maintain freshness. Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on days 2 through 5.Is it OK to mix and match meals if there is one I do not like? If there's a meal you don't like, you can repeat a meal in this list or browse some of our diabetes-friendly recipes for additional inspiration. We aimed for protein-rich meals with about 40 grams of fiber-rich carbohydrates. If you're making a swap, you may want to choose a meal with a similar nutrition profile. Can I eat the same breakfast or lunch every day? Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast has 41 grams of carbs and is between 339 calories and 443 calories. Each lunch provides between 35 to 45 grams of carbohydrates and 374 to 466 calories. These ranges are fairly similar, so a simple swap should work for most people. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. How does diabetes impact heart health? Over time, high blood sugar levels can damage blood vessels. When the blood vessels are damaged, the risk of developing heart disease and stroke are increased. Moderately-Low Carb: This meal plan is moderately-low in carbohydrates, with about 40 percent of the total calories coming from carbohydrates instead of the 45 to 65 percent of calories from carbohydrates recommended by the Dietary Guidelines for Americans. We also spread the total carbohydrates out fairly evenly between the days meals and snacks, which can help promote more stable blood sugar levels. If you have high blood sugar levels, you may think you have to drastically cut back on carbohydrates but that's often not necessary or sustainable. For many, slightly reducing carbohydrates and focusing on protein and fiber, in addition to other lifestyle changes, can help support healthy blood sugar levels. How many carbohydrates you should eat in a day can depend on several factors, including body size and activity. If you're struggling to manage your blood sugar, consider reaching out to your health care provider for additional guidance. Fiber-Rich: Each day provides at least 30 grams of fiber, which is a type of indigestible carbohydrate that can slow glucose absorption and support healthy blood sugar levels. Fiber can also improve gut health, help you feel full and reduce cholesterol levels. Fiber is found in whole grains, fruits, vegetables, nuts and seeds. High Protein: Each day provides at least 104 grams of protein. Protein can help you feel full and reduce blood sugar spikes by lowering glucose absorption in the body. We made sure to pair protein-rich foods, like fish, eggs, yogurt, cottage cheese, nuts and poultry with foods that contain carbohydrates. Pairing protein with carbohydrates can help stabilize blood sugar levels and prevent extreme highs and lows. Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with heart-health in mind. We capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, like salmon. Saturated fat may raise LDL, often referred to as 'bad' cholesterol, which can increase the risk of developing heart dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Irish Times
17-05-2025
- General
- Irish Times
Ten-minute chow mein with spring vegetables
Serves : 2 Course : Dinner Cooking Time : 5 mins Prep Time : 5 mins Ingredients For the chow mein sauce: 2tbs soy sauce 1tbs Hoisin sauce 1tsp cornflour ½tbs caster sugar ½tbs rice wine/dry sherry ½tbs sesame oil 100g dried fine egg noodles 1tbs vegetable oil ½ head bok choy, sliced 1 red pepper, chopped 50g fresh beansprouts 1 clove garlic, thinly sliced 3 spring onions, chopped 50g fresh kale/chard leaves, picked and chopped 1 red chilli, sliced ½tbs toasted sesame seeds, for garnish Start by making the sauce. Place the soy, hoisin, cornflour, caster sugar, rice wine and sesame oil in a small bowl, stir together with a spoon until combined, and set aside. Place the fine noodles into a large heatproof bowl, cover with freshly boiled water and cover with clingfilm. Leave to sit for two minutes, then rinse with cold water and strain well. Heat a large, nonstick frying pan and add the oil. Over a medium-high heat, add the bok choi and red pepper and fry for two minutes. Then add the beansprouts, garlic and spring onions and fry for two minutes. Add the kale/chard and red chilli, then stir in the chow mein sauce and allow to thicken slightly. Add the strained noodles into the pan and cook for two minutes to reheat, using a tongs to lightly coat them in the sauce. Remove the pan from the heat and serve in bowls, garnished with some toasted sesame seeds.
Time of India
26-04-2025
- Health
- Time of India
Burn belly fat fast: These surprising foods could trigger body's fat-melting power, says scientist
Fat loss isn't easy to achieve and one of the most stubborn and harmful types is belly fat. Hidden deep inside, wrapped around the internal organs, it can fuel chronic inflammation and is linked to a range of serious health issues, including heart disease, type 2 diabetes, cancers, and dementia. The good news is there's a secret ally inside your body that can be activated to help destroy this dangerous fat. Dr William Li , the bestselling author of book Eat to Beat Your Diet talks about the many side effects of visceral fat , more popularly known as belly fat, and suggests a mechanism that can kill this fat. Dr Li says the best way to burn this 'wiggly jiggly' (visceral) fat is by activating brown fat - a type of fat that burns calories to generate heat. The expert says there is a small percentage of brown fat in the body found around our necks, under our breastbone, a little bit on shoulder blades and scattered in the belly a bit. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trade Bitcoin & Ethereum – No Wallet Needed! IC Markets Start Now Undo Brown fat, also known as brown adipose tissue (BAT) helps regulate body temperature, especially in cold conditions. It burns calories to generate heat, unlike white fat which primarily stores energy. Dr Li suggests five foods that can help burn white fat by activating brown fat: Apples These wonderful fruits have chlorogenic acid inside their flesh, which turns on the brown fat and starts to burn down your white fat. Apples have around 86% water and can be quite filling. They are fibre-rich and a low-calorie fruit. Enjoying the fruit can help manage blood sugar levels, heart health, and brain function. Broccoli or Kale These low-calorie and nutrient-dense veggies are a storehouse of phytochemicals called sulforaphane, which helps to activate brown fat cells. Besides, broccoli and kale are full of antioxidants, and can help boost immunity and reduce inflammation in the body. Bok Choy Bok Choy or Chinese cabbage can be turned into a delicious preparation in just a few minutes. Cooking them in olive oil can help you get hydroxytyrosol and oleocanthal, both of which can activate brown fat. According to studies, hydroxytyrosol can increase fatty acid oxidation, potentially boosting the body's ability to burn fat. It may help cut down inflammation and improve insulin sensitivity, which can aid in weight loss . "You cut off the bottoms, you wash the leaves, take a wok or a skillet, a little extra virgin olive oil, a little garlic, [and] sauté that up," advises the expert. By tapping into the body's natural fat-fighting systems, you can shrink belly fat and reclaim your health. Dr. Li's insights certainly offer a science-backed roadmap to a leaner, stronger you.
New York Times
11-03-2025
- Lifestyle
- New York Times
15 Easy Dinners That Start With a Can of White Beans
It's time to spill the beans … literally. Melissa Clark's white bean salad with crisp cheese is a hearty, delicious no-cook recipe that starts with canned beans. Rachel Vanni for The New York Times. Food Stylist: Barrett Washburne. Published March 11, 2025 Updated March 11, 2025 Canned white beans are a hero of weeknight cooking. Like their chickpea counterpart, they're cheap, easy to use and highly adaptable. And, unlike dried beans, which need to soak overnight, this hearty pantry staple turns into a delicious dinner in practically no time. Here are 15 recipes that let them shine. Kelly Marshall for The New York Times. Food Stylist: Samantha Seneviratne. 'Marry me beans.' 'Pizza beans.' 'THA BEANSSS.' No matter what you call them, one thing's for sure: You'll love Alexa Weibel's recipe, which has earned something like celebrity status on Reddit. You might ask yourself after making this dish, as this one punny commenter did, 'Where has this recipe bean all my life?' Recipe: Creamy, Spicy Tomato Beans and Greens Linda Xiao for The New York Times. Food Stylist: Monica Pierini. Hetty Lui McKinnon coats braised leeks in a punchy miso vinaigrette, then tosses them with creamy white beans and serves with a jammy egg for a comforting midweek meal. If you like to meal prep, the miso leeks get better over time and can be made up to three days in advance. Recipe: Miso Leeks With White Beans Christopher Testani for The New York Times. Food Stylist: Simon Andrews. This Sue Li recipe, based on lemon, leeks, garlic and butter, comes together quickly enough for dinner on a busy night, but also feels special enough for a party. Feel free to substitute the shrimp with a flaky white fish or seared scallops, or feed a larger group by serving it over pasta. Recipe: Lemony Shrimp and Bean Stew Linda Xiao for The New York Times. Food Stylist: Rebecca Jurkevich. This versatile recipe from Hetty Lui McKinnon pairs bok choy (or whatever other sturdy green you have on hand) with an assertive ginger-maple dressing and, of course, white beans. Cilantro adds even more brightness, lifting the beans out of winter and into spring. Recipe: Charred Bok Choy and Cannellini Bean Salad Linda Xiao for The New York Times. Food Stylist: Monica Pierini. Melissa Clark gives a cheesy bean bake a fiery glow-up in this easy weeknight recipe. For some heat, she recommends adding your favorite chile crisp or chile paste slowly, tasting as you go. (Different brands vary in their spiciness.) The hot beans are then topped with Cheddar and baked until the cheese has melted and toasted around the edges. Recipe: Cheesy Chile Crisp White Beans Kerri Brewer for The New York Times. Food Stylist: Simon Andrews. You could soak dried beans for this vegetarian Moroccan stew and get a truly lovely dinner, but Nargisse Benkabbou gives you the quicker option of using canned beans. This generous recipe hangs out beautifully in the fridge, even making a great breakfast with fried eggs or a lunch side with grilled meat. Recipe: Loubia (White Bean and Tomato Stew) David Malosh for The New York Times. Food Stylist: Simon Andrews. Christian Reynoso simmers shallots, garlic, stock and cannellini beans (or any other creamy white beans) until soft, then adds a cup of grated Parmesan for a silky, pesto-inspired meal that yields maximum flavor with minimal effort in just 35 minutes. Recipe: Pesto Beans David Malosh for The New York Times. Food Stylist: Simon Andrews. Did you know you can marinate canned beans? That's what Melissa Clark does here, infusing them with brightness and a touch of heat via red-pepper flakes. While the beans marinate, and the pasta cooks, she sautés asparagus in olive oil for a layered dish that's ready in 30 minutes. Recipe: Lemony Pasta With Asparagus and White Beans David Malosh for The New York Times. Food Stylist: Simon Andrews. Soy sauce and harissa are the special ingredients in Yasmin Fahr's nontraditional take on a classic. Dress it up however you like, but skip the finish of yogurt or sour cream and the final sprinkle of cheese to keep it vegan. Recipe: Harissa and White Bean Chili Christopher Testani for The New York Times. Food Stylist: Barrett Washburne. While refried beans are typically made with pinto or black beans, they don't have to be. Here, Ali Slagle uses canned white beans whose extra-starchy liquid speeds up cooking time, then adds a rich, spicy egg for a full meal. Tip: You can also cut some of the richness by finishing each egg with a few drops of vinegar. Recipe: Refried White Beans With Chile-Fried Eggs Kerri Brewer for The New York Times. Food Stylist: Spencer Richards. Carolina Gelen's five-ingredient recipe is the perfect choice for when you need a low-effort meal to warm you up. Top with crunchy garlic chips and sink into the couch with your favorite comfort movie. Recipe: Garlicky Alfredo Beans David Malosh for The New York Times. Food Stylist: Simon Andrews. 'When I told my friend that this was the best thing I'd ever eaten, she said 'How can that be?' IT BE,' one reader commented on Melissa Clark's 30-minute pantry masterpiece. Canned beans are quickly braised with olive oil, rosemary, tomato, chile flakes and lemon zest until the skins burst. Cooked down onions add both texture and a sweet, caramelized element. Recipe: Rosemary White Beans With Frizzled Onions and Tomato Christopher Simpson for The New York Times. Food Stylist: Simon Andrews. Yotam Ottolenghi cleverly uses halloumi in this quick weeknight pasta. He has you grate it to add fluffiness to the pasta as well as a delicious cheesiness. Lemon pulls it from the edge of being too rich as does an elegant pesto cleverly built on arugula. Recipe: Pesto Pasta With White Beans and Halloumi Rachel Vanni for The New York Times. Food Stylist: Barrett Washburne. The textures and flavors in this hearty salad from Melissa Clark are delightful, especially because it comes with very little effort. Thin slices of fennel bring sweetness, while baby arugula and fresh basil add some green. Then, just before serving, crumbled store-bought Parmesan crisps are tossed in, making the whole thing crunchy, salty and very fun to eat. Recipe: White Bean Salad With Crispy Cheese Ryan Liebe for The New York Times. Food Stylist: Simon Andrews. This 30-minute soup from Ali Slagle owes its deep, complex flavor to a full head of garlic browned and simmered with canned white beans and tomatoes and then blended until creamy. Make it spicy with harissa, smoked paprika or chipotle. Serve with a crusty bread or top with pesto, croutons, cheese, cooked grains, greens or a fried egg. The possibilities are endless. Recipe: Tomato and White Bean Soup With Lots of Garlic Follow New York Times Cooking on Instagram , Facebook , YouTube , TikTok and Pinterest . Get regular updates from New York Times Cooking, with recipe suggestions, cooking tips and shopping advice .
Yahoo
29-01-2025
- General
- Yahoo
How to grow fruits and veggies from scraps
SHREVEPORT, La. (KTAL/KMSS) – Groceries can be costly, and certain vegetables and fruits can be regrown from scraps. More on health news Don't toss it; plant it, and regrow some of your veggies and fruit you may already have. This can help save money, cut down on food waste, and help with lessons about nature and sustainability. So, let's get growing! Here are some you can regrow from scraps: Celery: save the base and place it in a cup of water until the leaves start sprouting. Then, transfer the celery stalk to a pot with soil. Green onion: cut an inch from the roots. Place them in shallow water and make sure the tops are not submerged in the water. Change the water every few days to keep them fresh. Shoots will continue to sprout, cut off what you need. Alternatively, you can place the roots in the soil to grow. Romaine lettuce: save the base of the lettuce. Place the stem in water, ensuring it covers no more than 2/3. Leave it in a sunny place like your windowsill until you see leaves start to grow. Then, transfer to the soil for better growth. Garlic: bury the clove under an inch of soil with the roots facing down and keep it watered. In a few days, you will have garlic sprouting. If you do not have access to soil, you can place the garlic in a small glass, and the tops will sprout. Onions: save about an inch of the bottom piece of the onion with the roots. Cover lightly with potting soil and keep in a sunny area. Basil: cut a stem about 10 cm high and place it in a glass of water with the leaves above the water line. Live the glass in a well-lit area but not in direct sunlight. Roots will begin to form in a few days; after they reach about 5 cm long, you can move them into the soil. Ginger: plant a piece of ginger in a pot with soil; make sure the buds are facing up. You will notice new shoots and roots in about a week. Rosemary: cut a 3-inch piece from a mature plant. Strip the leaves from the bottom half of the cutting and plant that end in soil. Here is a quick cheat sheet: Grow these tops: Cut about 1 inch of the top and place into water. Do not submerge. Carrots Beets Turnip Radishes Daikon Grow these roots/ends: Cut about 1-3 inches of the bottom and place into water. Do not submerge. Green onion Garlic Fennel Celery Romaine lettuce Bok Choy Leeks Onions Lemongrass Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
