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Food & Fitness
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Recipes
Caribbean Black Bean Dip
Canned beans can be tasty and time-saving but go with the organic canned varieties for the freshest flavors. In this sublime dip, the combination of beans and avocado creates a velvety texture. You'll want to dive right into this downright delicious dip.
For this recipe, and for dozens of other Association-approved recipes, purchase The All-Natural Diabetes Cookbook from our online store.
Serves 8; Serving size: 3 1/2 Tbsp
Canned beans can be tasty—and time-saving. But, go with the organic canned varieties for the freshest flavors. In this sublime dip, the combination of beans and avocado creates a velvety texture. You’ll want to dive right into this downright delicious dip. And for added flavor interest, stir in 1/8 tsp freshly ground nutmeg.
Ingredients
1 (15 1/2-oz) can organic black beans, drained
1/2 Hass avocado, peeled and sliced
3 Tbsp lemon juice
2 Tbsp roughly chopped cilantro
1/4 tsp ground cayenne red pepper
1/4 tsp ground cumin
1/4 tsp sea salt, or to taste
3 Tbsp thinly sliced green onion
Preparation
- Puree all ingredients except the green onion in a blender until smooth.
- Top with green onion and serve in a bowl with tortilla chips.
- For best results, refrigerate this delectable dip at least 30 minutes prior to serving. You might find it better the next day!
Nutrition Information
Exchanges/Choices
1/2 Carbohydrate
1/2 Fat
Total Calories: 60
Calories from Fat: 15
Total Fat: 2 g
Saturated: at 0 g
Cholesterol: 0 mg
Sodium: 125 mg
Total Carbohydrates: 9 g
Dietary Fiber: 3 g
Sugar: 2 g
Protien: 3 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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