Healthy Diabetic Meals | Diabetia

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Healthy Diabetic Meals

Delicious plate of freshly made salad - an easy to put together recipe

Much as I love hot cooked foods, I have to confess to only being a recent convert to salads.

When I was a child, a “salad” was a plateful of lettuce and tomato with some saladcream on the side – I inwardly
groaned every time it was served!

Maybe you have a similar “healthy eating” experience.

With the new salad leaves available, from baby spinach, rocket and a wide variety of other leaves, together with
the various tomatoes that are available, there’s little need for boring salads at your table.

My favourite of all was eaten in the cafeteria at Milan restaurant, served with a bed of leaves, topped with
fresh balls of mozzarella cheese, tomatoes, olives and drizzled with olive oil.

Authentic Greek Salad Recipe

easy greek salad recipeAfter returning from a vacation in Greece and the Greek Islands, we’re 100% enthusiastic about some
of the recipes we tasted there.

Here’s an offering which is quick and easy to put together, but full of flavor and bursting with health:-




  • 3-4 tomates, cut into wedges or squares
  • ½ cucumber, cut into chunky slices or chunks
  • ¼ yellow or green pepper
  • ¼ red onion, cut into half rings
  • 125g feta cheese – cut into small squares
  • a handful of kalamata olives
  • extra virgin olive oil, to drizzle
  • oregano
  • black pepper
  • salt

Place or layer the salad ingredients in a bowl, mixing with a little freshly ground black pepper.

Drizzle with olive oil and sprinkle oregano over the top.

Garnish with the olives.

This is a lovely easy to prepare salad to eat on it’s own, or serve with chunks of warmed wholemeal bread.

More Healthy Recipes

stew recipes are ideal for diabetics and healthy too!Here’s a few of the meals which we eat regularly at our home:-

  • Cheese & Vegetable Quiche Recipe
    Make some, keep some – quiche is ideal for eating hot or cold, or for a lunchtime snack. The quiche is a classic French dish which can be adapted to include whatever you have in your refrigerator.
  • Country Casserole Recipe
    Delicious cooked in the slow cooker, this an ideal winter dish to come home to after a hard day at work.
  • Fish Pie Recipe
    Full of nutritious fish, this is a tasty meal to include in your menu planning. This fish pie recipe is full of flavour and improves if made beforehand.
  • Heathers Fruity Coleslaw Recipe
    This fruity coleslaw recipe is a healthier option for a diabetic to accompany a main meal. It will be quick to make if you have a food processor.
  • Honeyed Beef Stew Recipe
    A tasty meal which is ideal for slow cooking or a casserole dish – a great dish to make ahead of time
  • Mediterranean Pie Recipe | Alissa’s Lasagne with Vegetables
    This is an unusual fish dish from the Mediterranean. Also an easy to cook lasagne recipe which is tasty and includes parsnip and carrot.
  • Mixed Vegetable Pie
    Stuck for a meal ? This quick vegetable pie recipe can use up leftover vegetables to put together a hot and tasty meal.
  • Omelette Recipes | Diabetic Egg Recipes
    Eggs are packed full with protein and are great if eaten in moderation. These omelette recipes offer some ideas for spicing up the basic recipe.
  • Pilchard Flan recipe
    Full of protein and very tasty – a good quick standby that can be made in minutes, full of omega 3
  • Tasty Chicken Casserole Recipe
    Ideal for a warming evening meal, this casserole is just what’s needed to warm you on a winter’s night.
  • Thai Curry Recipe
    Thai curry is mild enough for most palates, but tasty enough to be rather different. This recipe was given to me by my friend Sally.
  • Vegetable Curry Microwave Recipe
    This quick ‘n’ easy microwave recipe for vegetable curry is full of goodness and low in carbohydrates, with a little garlic
  • Vegetable Risotto with brown basmati rice
    This is a tasty and warming recipe for a winter evenings meal. A simple vegetable risotto, using brown basmati rice, has a low glycemic index, ideal for diabetics.
  • Vegetables & Side Dishes
    With the meal sorted, what sort of side dishes should you serve to complement it?

Helpful Hints

  • I came across an interesting variation on a Shepherd’s Pie recipe, with a topping of sweet
    potato (lower GI than regular potatoes!), good idea, bet that tastes fabulous?!
  • Sprinkling pine nuts on a salad or pizza can help to give a boost to your immunity
  • Preparing a double portion and storing in the freezer can eliminate those last minute panics.
  • Love mashed potato, but worried about your sugar levels? Try a mix of regular and sweet potatoes which
    tastes great and has a lower GI index, although you may still have to watch your portion size!
  • Use spinach instead of ordinary salad leaves – they’re a superfood and SO much better for you than lettuce.
    Or chop a few pieces of cabbage (red or white), they’re full of goodness too.