Scientific studies indicate that members of the onion family, such as garlic and scallions, can help regulate blood sugar levels. Here’s a recipe that has those magic ingredients, plus an added perk: One cup of pinto beans has a whopping 12.2 grams of fiber.
Sweet potatoes are also a friend to blood sugar (as long as they’re not loaded with brown sugar, molasses, etc.). Here’s a fantastic recipe for a sweet potato bake—so indulge. And finally, to round things out, an unusual suggestion: fruit salad. Yes, it’s doable because of the fiber, and the added cinnamon is great for blood pressure, to boot!
Garlic-Onion Bean Dip
2 cloves garlic, chopped
1 bunch scallions, chopped
One can (15-˝ oz) pinto beans, rinsed and drained
4-1/2 tsp lemon juice
1/4 cup olive oil
1/4 tsp salt
Dash cayenne pepper
Sauté garlic and onion in one teaspoon of olive oil. Place beans, garlic and onion in a food processor. Add remaining ingredients; process until well blended but not entirely smooth. Serve with wheat crackers or assorted fresh vegetables. Makes 6-8 servings
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Sweet Potato Bake
One medium sweet potato has 3.5 grams of fiber; one cup of raisins has 4 grams of fiber.
4 medium sweet potatoes
1 cup sun-dried raisins
2 tsp. butter
2 tbsp lemon juice
2 Tbsp. orange juice
1/2 teaspoon nutmeg
Preheat the oven to 350°F. Spray a medium-sized baking dish with non-stick spray. Peel and cut sweet potatoes into 1/4-inch slices. Arrange layer of potatoes in the baking dish; then dot with butter and sprinkle with raisins. Repeat Step 4 until all potatoes and raisins are used. Blend orange juice, lemon juice and nutmeg; pour over potatoes and raisins. Bake at 350°F for about 35 minutes, until the potatoes are tender when pierced with a fork. Serve hot. (Serves 3-4)
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Fruity Salad
The fruit in this salad has natural sugar, but the fiber content of unpeeled fruit helps keep blood glucose levels in balance.
4 red apples (for example, McIntosh, Cortland or Ida Red)
2 Bartlett pears
1/2 pound red grapes
1/2 cup walnut pieces
1 cup vanilla yogurt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 tablespoon apple juice
Wash and core apples and pears; cut into one-inch chunks. Wash grapes and cut in half.
Combine fruit and walnut pieces in a mixing bowl. In a small bowl, mix cinnamon, nutmeg and apple juice with yogurt. Pour yogurt mixture over fruit and nuts, stirring to coat evenly. Chill before serving. (Serves 4-6)
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