Looking for diabetes-friendly dishes?
Try this variation on roasted vegetables
There are more than 23 million Americans living with diabetes, and more than 7 million who haven’t been diagnosed yet.
According to the Centers for Disease Control and Prevention, the majority of people with the disease are between the ages of 45 and 64 (14.3 million total) followed by the over-65 population at 12 million. About 4.6 million people between 18 and 44 have diabetes.
During National Diabetes Month, Renew Houston will share recipes for diabetes-conscious eaters each week from dietitians from across the city.
“Since fall has its own delicious vegetable season, those of us with diabetes can enjoy a delicious roasted vegetable medley that is sure to be a crowd-pleaser,” said Anya White, Houston Methodist wellness dietitian. “There is no limit to the vegetable combinations — choose the vegetables that are in season for the freshest, most colorful and budget-friendly dish.”
White recommends exploring this recipe by using carrots, winter squashes and beets for their fiber content, which can help stabilize blood sugars. This week’s version includes Brussels sprouts and red onions.
Roasted vegetables
1 pound vegetables, at least four different kinds (e.g. onion, carrots, beets and Brussels sprouts)
2 garlic cloves or ½ teaspoon garlic powder
2 sprigs of an herb of your choice (e.g. thyme, rosemary or oregano)
Salt and pepper to taste
Olive or sesame oil
Balsamic vinegar to taste (*Add after roasting) Optional toppings — use sparingly
¼ cup feta cheese
1⁄3 cup pecans or walnuts
2 tablespoons of dried cranberries
Preheat oven to 425 degrees.
Cut softer vegetables in larger chunks and hard vegetables in smaller dice.
Toss vegetables with herbs, garlic, salt, pepper and oil. Arrange on baking sheet in single layer. (Use parchment paper if you have it for nonstick and cleanup convenience.)
Roast on middle rack. Bake 12-20 minutes (cook times vary with oven type).
Add vinegar and mix.
Top with optional toppings if desired.