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You are here: Home / Archives for Diabetes and Nutrition / Healthy Recipes

Healthy Recipes

Diabetes-friendly Lunch Ideas

October 11, 2021 By Toby Smithson

Estimated reading time: 4 minutes

We love questions from our followers, and one recently asked for advice on lunch. Of course, we answered with some food for thought.

[Read more…] about Diabetes-friendly Lunch Ideas

Filed Under: Eating Healthy, Healthy Recipes

Overnight Oats Recipe That Won’t Spike Your Blood Sugar

July 26, 2021 By Toby Smithson

Estimated reading time: 3 minutes

Oats are a great way to start the day – healthy food that keeps you feeling full (remember the “sticks to your ribs” ad?). But the carbs in this healthy food can send blood sugar levels higher, and that can make for a disappointing morning. This overnight oats recipe has proven in my experiments (on myself) to keep blood glucose steady, and if that’s not enough – it’s chocolate.

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Table of contents

  • Finally… A Diabetes-Friendly Overnight Oats Recipe
  • The Recipe
    • The Ingredients (which are easy to keep as staples in your kitchen) are:
    • The Instructions
  • Our Servings Breakdown

Finally… A Diabetes-Friendly Overnight Oats Recipe

I bet you have experienced looking for a recipe at one time or another but not really finding a certain recipe that is diabetes-friendly. Well, that happened to me when I was searching for a diabetes-friendly overnight oats recipe. I even checked diabetes-specific websites like the American Diabetes Association, but I still didn’t find a recipe that fit my preferences.

Just a note here to some of you who reached out for plant-based and/or foods that you can prepare ahead of time…This overnight oats recipe fits both of those “asks.”

Oh, and for those of you who are chocolate fans, like me, I developed this recipe so it would have a chocolatey taste AND most important for all of us who manage our diabetes. I’ve checked this recipe out against my Dexcom continuous glucose monitor and this recipe keeps my blood sugar steady. Yes, I’m eating oats, but not spiking my blood sugar.

Be Sure To Check Out – Diabetes Question- Can I Eat Oatmeal? and 3 Tricky Foods That Spike Blood Sugar

The Recipe

The Ingredients (which are easy to keep as staples in your kitchen) are:

  • 1 cup steel-cut oats (as an extra tip here, check the nutrition facts panel for the number of carbs and fiber per serving, as they vary. I found a 4-5 gram difference when I put some labels side by side at the grocery store)
  • 2 teaspoon cocoa powder
  • 2 teaspoons stevia naturals
  • 1 packet vanilla protein powder (I chose a protein powder that had 25 grams of protein with only 2 grams of carb per packet)
  • 1 ½ cup vanilla plant-based milk (I used Ripple non-dairy milk because it contains 8 grams of protein and less than 1 gram of carb per 1 cup serving)

The Instructions

1 – Place all of the dry ingredients into a large enough bowl to hold 4 servings. And stir.

2 – Pour the plant-based milk over the dry ingredients and stir again.

3 – Cover the bowl and place it in your refrigerator overnight. 

The overnight oats will be ready to place in your cereal bowl the next morning.

Our Servings Breakdown

This recipe makes 4 servings, and each serving is:

29 grams of carbohydrate; 4 grams of fiber; 14 grams of protein; 4 grams fat; 211 calories.

I love this recipe because it has a chocolate flavor and has a cold and chewy mouthfeel that is different than my cooked oatmeal.

Let me know your favorite breakfasts in the comments below.

Until next time, cheers to your health.

Don’t forget to take a look at our most frequently asked questions.

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Filed Under: Eating Healthy, Healthy Recipes

Diabetes Snacks For a Month

July 2, 2021 By Toby Smithson

Estimated reading time: 4 minutes

One of our followers is frustrated in making time to eat healthier on a regular basis. She asked about recommendations for snacks she could prepare for a whole month. Good question – here are some ideas for diabetes snacks for a month.

[Read more…] about Diabetes Snacks For a Month

Filed Under: Diabetes and Nutrition, Eating Healthy, Healthy Recipes

Ricotta Mac & Cheese with Spinach and Marinara

June 9, 2021 By Toby Smithson

Estimated reading time: 3 minutes

I really like posting recipes that may at first seem incompatible with diabetes. What fits that idea better than pasta? Here you go… Ricotta Mac & Cheese with Spinach and Marinara. Thanks, fellow registered dietitian nutritionist, Lauren O’Conner.

[Read more…] about Ricotta Mac & Cheese with Spinach and Marinara

Filed Under: Eating Healthy, Healthy Recipes

Diabetes-Friendly Peanut Butter Cookies

June 9, 2021 By Toby Smithson

Estimated reading time: 3 minutes

My new favorite snack, Diabetes-friendly peanut butter cookies, weighing in at 4 grams carbohydrate per cookie, are these gems courtesy of DiabetesStrong.com. What’s their secret? A low-calorie sweetener cuts the carbs from sugar, but typical cookies also add carbohydrates from flour (the grain group)……these cookies have no flour.

[Read more…] about Diabetes-Friendly Peanut Butter Cookies

Filed Under: Eating Healthy, Healthy Recipes

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Post Archives

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Jun 7

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Please excuse my absence here on social media. I was busy with the most important thing in life… spending time with family. Two weeks ago, We received a shocking diagnosis for my mom- acute myeloid leukemia. A very aggressive cancer. All energies have been spent with my mom and siblings. My mom passed away with all three of her children at her side.
I can post thousands of photos, but I chose this one. Happy memories of her being here in Hilton head at a beautiful independent living facility.  I’ll be MIA for a while longer to be with family. 💔

Please excuse my absence here on social media. I was busy with the most important thing in life… spending time with family. Two weeks ago, We received a shocking diagnosis for my mom- acute myeloid leukemia. A very aggressive cancer. All energies have been spent with my mom and siblings. My mom passed away with all three of her children at her side.
I can post thousands of photos, but I chose this one. Happy memories of her being here in Hilton head at a beautiful independent living facility. I’ll be MIA for a while longer to be with family. 💔
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May 25

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I have so many feel goods from attending and presenting at this conference. 
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended. 
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️ 
Thank you Todays Dietitian Symposium for another fabulous conference! 
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved

I have so many feel goods from attending and presenting at this conference.
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended.
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️
Thank you Todays Dietitian Symposium for another fabulous conference!
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved
...

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May 25

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Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial

Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial ...

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May 24

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Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia

Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia ...

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May 24

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Curious? Are you currently including fermented foods to your diet for gut health? 
Fermented foods: may be healthy for microbiome. 
Increase gut microbial diversity to improve gut health.  I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian

Curious? Are you currently including fermented foods to your diet for gut health?

Fermented foods: may be healthy for microbiome.
Increase gut microbial diversity to improve gut health. I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian
...

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May 24

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Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes

Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes ...

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May 23

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Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats

Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats ...

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May 23

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Presenting Beyond The Textbook- putting the AWE in awesome Diabetes Care: accepting, well being, and empowerment very soon @todaysdietitian symposium with my co presenter Dr Bev. #TDinFL

Presenting Beyond The Textbook- putting the AWE in awesome Diabetes Care: accepting, well being, and empowerment very soon @todaysdietitian symposium with my co presenter Dr Bev. #TDinFL ...

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May 22

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I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋 
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies

I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies
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May 22

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Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening

Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening ...

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May 20

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Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️

Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️ ...

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Apr 27

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Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio. 
Do you have any favorite go to recipes or meals? Please comment below. 
#mealppanning #mealplanningmadeeasy #diabetes #type1diabetes #type2diabetes #type1 #type2 #prediabetes #recipes

Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio.
Do you have any favorite go to recipes or meals? Please comment below.

#mealppanning #mealplanningmadeeasy #diabetes #type1diabetes #type2diabetes #type1 #type2 #prediabetes #recipes
...

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Apr 22

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More of my earth day experiences. 🌎🌲🍃🌱
#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea

More of my earth day experiences. 🌎🌲🍃🌱
#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea
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Apr 22

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Celebrating earth day all week ( honestly everyday here) with: 
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog. 
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy

Celebrating earth day all week ( honestly everyday here) with:
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog.
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy
...

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Apr 21

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Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv 
#cholesterol #cholesterollowering #dietitianapproved

Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv
#cholesterol #cholesterollowering #dietitianapproved
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Apr 21

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⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny

⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny ...

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Apr 19

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Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson 
Are you taking any supplements ? #supplements #diabetes #type1diabetes #type2diabetes #type1 #type2 #typeonediabetes #diabeteseducation #diabetesmanagement

Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson

Are you taking any supplements ? #supplements #diabetes #type1diabetes #type2diabetes #type1 #type2 #typeonediabetes #diabeteseducation #diabetesmanagement
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tobysmithson

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Apr 18

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Spring clean up time for my spice rack! Every year when Passover approaches, it’s a double reminder for me to clean out my refrigerator, cabinets and spices! Rule of thumb is to replace ground spices annually. 📝🗓 
When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout

Spring clean up time for my spice rack! Every year when Passover approaches, it’s a double reminder for me to clean out my refrigerator, cabinets and spices! Rule of thumb is to replace ground spices annually. 📝🗓
When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout
...

tobysmithson

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Apr 16

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To those who celebrate Passover, Chag Pesach Sameach! 🍷 🍷 🍷 🍷

To those who celebrate Passover, Chag Pesach Sameach! 🍷 🍷 🍷 🍷 ...

tobysmithson

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Apr 14

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I know it’s not the photo you’d expect for National Gardening Day. I’ll make sure to post the beautiful veggie plants growing in a post later.
THIS is my new adventure for my garden this year! Attempting to grow edamame. 👩‍🌾
#nationalgardeningday #gardening #soybean #edamame #eatyourveggies #physicalactivity #diabetesmanagement

I know it’s not the photo you’d expect for National Gardening Day. I’ll make sure to post the beautiful veggie plants growing in a post later.
THIS is my new adventure for my garden this year! Attempting to grow edamame. 👩‍🌾

#nationalgardeningday #gardening #soybean #edamame #eatyourveggies #physicalactivity #diabetesmanagement
...

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