It is one thing to keep encouraging you to make the right food choice, but without easy to prepare recipes and
guidelines, some people will be lost. I would hate for that to be the case and so I am taking the time today to share with you two easy to prepare recipes which can be used for breakfast or otherwise. These two healthy recipes for diabetics can also be used by the rest of the family, making them real treats.
The first recipe will be a sweet potato skillet cake, something similar to a pancake, but a little heavier and so it can be used for breakfast, lunch or dinner. Please click here for some more information on this wonderful plant-based food, the sweet potato, which is an excellent food for diabetics and non-diabetics alike.
In February 2016, a group of food scientists used an extract found in black rice to fortify bread to create a safer staple for diabetics to consume. This extract called anthocyanins is also found in sweet potatoes and other plant-based foods. Here is a quotation from the report:
“Fruits, such as blueberries, grapes, blackberries, as well as grains, and vegetables, like black rice, and, purple sweet potatoes, are naturally rich in anthocyanins… Anthocyanins are also known to play a role in controlling obesity and diabetes as they can inhibit digestive enzymes and hence reducing blood glucose levels.”
Adding sweet potatoes to this recipe will help us to create a more diabetic-friendly meal, which will lower digestion rate, resulting in a gradual spike in blood glucose instead of a sudden, high spike.
Let us begin with our first of the two healthy recipes.
Sweet Potato Skillet Cake
Prep Time – 6 to 8 minutes
Cook Time – 8 to 12 minutes, dependent on the size of the skillet
Servings – 8
You will Need:
- 2 pounds sweet potatoes, boiled and mashed
- 1/2 cup coconut flour or 1/2 cup cassava flour
- 1/2 cup refined cornmeal
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 1/2 teaspoon minced onions
- 1/2 teaspoon minced scallions
- coconut oil
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- In a large bowl, add the sweet potatoes
- Add the coconut or cassava flour, cornmeal, black pepper, salt, onions and scallion and mix well with a spatula
- Divide the mixture into approximately 16 pieces (this is about 1/3 of a cup in each mixture)
- Use the pieces to make a flat, round cake, by shaping with your hands
- Place each cake on a piece of wax paper
- Heat a skillet on low flame (use non-stick for ease)
- Brush a little coconut oil on each side
- Place into skillet, without crowding (dependent on the size of the skillet you may have to do more than one batch
- Cook for about 2 minutes on each side (until brown, not too dark)
- Remove from skillet
- Place on wax paper to completely cool
- Follow the steps (8-11) to cook the other batches
These skillet cakes can be used for breakfast, lunch or dinner. They can accompany the following toppings:
- Steamed callaloo
- Steamed cabbage
- Eggs with bacon
- Poached eggs
- Vegetable egg omelet
- Breakfast sausage
- Chicken (done to liking)
- Tenderloin beef (done to liking)
- And anything else your creativity will allow
- Serve and enjoy
Oats for the Control of Diabetes
The second recipe will be a pancake made with oats and some flavorful spices which are popular in the Caribbean and elsewhere in the world. Oats has been known as one of those plant-based foods which have been used over the globe to control diabetes.
This was supported by Joslin Diabetes Center in 2014, “foods such as oat cereal, yogurt and dairy products, green leafy vegetables, grapes, apples, blueberries, and walnuts were associated with reduced diabetes risk.”
The following recipe is a healthy and delightful treat for diabetics and please note that it contains a few ingredients which are known to have a positive effect on diabetes (they result in a low, steady rise, instead of a sharp, high spike in blood glucose):
- whole wheat flour
Oatmeal Pancake with Spicy Apples
Prep Time – 10 minutes
Cook Time – 10 to 12 minutes, dependent on the size of the skillet
Servings – 8
You will Need: To Make Oatmeal Pancake
- 1 cup coarse oats
- 1 +1/2 cup whole wheat flour
- 3 teaspoons brown sugar
- 3 teaspoons baking powder
- A pinch of salt
- 2 cups whole milk
- 3 tablespoons coconut oil
- 2 eggs
Method: Making Oatmeal Pancake
- Place the oats in a food processor (use blender if that is what you have).
- Process until very fine (needs to look like flour).
- Place oats in a large enough bowl.
- Add flour, brown sugar, baking powder, salt, and mix.
- In a separate bowl, combine beaten eggs, milk, and 2 tablespoons oil.
- Add to the oats mixture and whisk until the two are combined. Note the mixture will have lumps.
- Place slightly greased griddle (use the rest of the coconut oil) on the stove on medium heat (use a thick bottom skillet if you do not have a griddle).
- Use a tablespoon to pour the pancake batter. Make pancakes using 1 tablespoon of the batter on the griddle. The size of the griddle will determine the amount you can cook at once.
- Cook until golden brown on both sides (1 to 2 minutes on each side). Note that you should turn the pancakes when the edges are slightly dry and the middle bubbly.
You Will Need: To Make Spicy Apples
- 3 apples (cored and thinly sliced)
- 2 tablespoons coconut oil
- 1/4 teaspoon cinnamon powder
- 2 tablespoons vanilla
- 1/4 teaspoon grated nutmeg
- 2 tablespoons of water
Method: Making Spicy Apples
- Place a large skillet on the stove with medium flames.
- Add oil, apple slices, cinnamon powder, vanilla, grated nutmeg, and water.
- Cook until apples are golden brown.
- Serve warm over the Oatmeal Pancakes.
I like these with eggs and bacon, or just plain eggs. I also had them with leftover bean stew from the night before. They are also good with beef balls.
It is clear from the two recipes shown above that homemade meals for diabetics and their families can be easily prepared, and nutritious, without sacrificing taste. The Sweet Potato Skillet Cake and the Oatmeal Pancake with Spicy Apples are both good meal options for diabetics as they will help to control blood glucose due to their slow digestive rate, which will only cause a gradual spike in blood glucose.
This is the dream of the average diabetic patient, easy to prepare homemade meals, which are nutritious and will be easy on our blood glucose.
- Joslin Diabetes Center. “Good nutrition can help prevent, control type 2 diabetes.” ScienceDaily. ScienceDaily, 28 August 2014. Web, Sept., 2, 2016.
- National University of Singapore. “Healthier, diabetic-friendly bread created.” ScienceDaily. ScienceDaily, 25 February 2016. Web, Sept., 2, 2016.
- Website: https://howtocontroldiabeteswithdiet.com
- E-Mail: firstname.lastname@example.org
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