Diabetes: It's Personal

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Shop and enjoy local

by Jen Ropp, MS RD CDE Rockwood Clinic Diabetes Educator, Dietitian

KREM.com

Posted on August 5, 2010 at 9:44 AM

 

In Spokane, we are fortunate to be surrounded by fertile farmland and local farmers who bring their goods to a number of area farmer’s markets. Most days of the week and weekend, there is a farmer’s market open near you. A list of these markets and the days they are open can be found at http://www.spokesman.com/stories/2010/may/12/farmers-markets/
 
Properly managing diabetes includes making healthy food choices. Experimenting with new, delicious recipes makes this more possible. So head on out to the market for that fabulous and fresh produce! 
 
Here is an easy (notice my recipes are always easy- who wants to spend the whole day in the kitchen!) and tasty pasta salad recipe.  It is perfect side dish for grilled chicken or fish and is a delicious way to include some of those veggies from the farmer’s market. Pasta can contain too many carbohydrates as a main dish, but it can be part of a well-balanced meal as a side dish. The veggies in this recipe can be replaced other veggies depending on what you like, and is currently in season. To know what is in season in our area, visit http://www.simplesteps.org/eat-local/state/washington.
 
Confetti Macaroni and Bean Salad
 
Ingredients:
3 cups whole wheat macaroni, cooked al dente (can use any shaped pasta you prefer)
1 (15 oz) can unsalted chickpeas, rinsed and drained
½ cup chopped cucumber (I prefer English cucumbers in this type of salad)
½ cup fresh cut green beans (can used frozen, defrosted beans)
½ cup chopped bell pepper (use red, yellow or orange for more color)
1/3 cup coarsely chopped pitted olives (or 2 oz. canned sliced black olives)
3 large red radishes
2 Tbsp apple cider vinegar
1 Tbsp sugar
½ tsp salt
1 Tbsp Dijon mustard
1 tsp canola oil
Freshly ground black pepper, to taste
 
Directions:
  • In large bowl, combine pasta, chickpeas, cucumber, beans, pepper, and olives.
  • Halve radishes, then quarter, then cut into ¼ inch slices and add to large bowl.
  • In small bowl, whisk vinegar, sugar and salt together until dissolved. Add mustard and oil and whisk until blended. Season to taste with pepper.
  • Add dressing to pasta and veggie mixture. Toss until well combined.
 
Nutrition Information per serving (makes 8 servings):
150 calories
2.5 grams total fat
0 grams saturated fat
27 grams carbohydrates
6 grams protein
4 grams fiber
260 mg sodium
 
Source: American Institute for Cancer Research, www.aicr.org.
 
 
 
 

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