Spinach with Golden Raisins
This is a Sicilian recipe I learned in Italy many years ago. It’s typically served at informal dinners. The added sweetness of the raisins tempers the peppery taste of the spinach, so much that even finicky eaters will love this dish.
For this recipe, and for dozens of other Association-approved recipes, purchase The Diabetes Comfort Food Cookbook from our online store.
Serves 9; Serving size: 1/2 cup
Preparation time: 5 minutes
Cook time: 20 minutes
1/2 cup golden raisins
boiling water (to cover the raisins)
3 quarts water
2 pounds fresh spinach, washed, stemmed, and coarsely chopped
2 tablespoons olive oil
4 tablespoons pine nuts
4 garlic cloves, thickly sliced
Kosher salt, to taste
Freshly ground black pepper, to taste
- Place the raisins in a bowl with boiling water. Set aside for 10 minutes.
- Meanwhile, bring the 3 quarts of water to a boil. Add the spinach a little at a time, puching it down to the bottom of the pot with a spoon. Once all the spinach has been added, give it a good stir, and reduce the heat to medium-high and cook for 3 minutes. Drain and set aside.
- Heat the olive oil, pine nuts, and garlic in a large skillet over medium heat and sauté for 2 minutes. Drains the raisins and discard the soaking water. Add the raisins and spinach to the pan and cook for 2 minutes. Season with salt and pepper.
Calories from Fat: 55
Total Fat: 6 g
Saturated Fat 0.7 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 60 mg
Total Carbohydrate: 10 g
Dietary Fiber: 2 g
Sugars 5 g
Protein: 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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