Food & Fitness
Recipes
Guacamole II
Here's a creamy healthy recipe that will blow away even the most discriminating guac lover! The secret to selecting perfectly ripe avocados: look for slightly blackened ones that give just a little when you press on thier sides.
From Complete Quick & Hearty Diabetic Cookbook, 2nd Edition, by American Diabetes Association © 2007
Serves 8; Serving size: 1/4 cup
Ingredients
2 large ripe avocado, peeled, pit removed, and mashed
1/2 chopped onion
2 jalapeno pepper, seeds removed, finely chopped
2 Tbsp minced fresh parsley
2 Tbsp Lime Juice
1/8 fresh ground black pepper
2 medium tomato, finely chopped
1 medium clove garlic, minced
1 Tbsp olive oil
1/2 tsp salt
Preparation
- In a large mixing bowl, combine all ingredients, blending well.
- Cover and refrigerate for at least 1 to 2 hours before serving.
Nutritional Information
Exchange/Choice
1 Vegetable
Total Calories: 132
Calories from Fat: 102
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 146 mg
Total Carbohydrate: 9 g
Dietary Fiber: 5 g
Sugars: 3 g
Protein: 2 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.
