Greta Farley's Healthy Recipes

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Updated: 1 year 1 week ago

Diabetic-Friendly Snacks

Wednesday, March 5th, 2014

Anyone who has diabetes or knows someone who does understands how confusing meal planning and snack planning can be. One of the most important things to plan for a diabetic is healthy snacks throughout the day in order to keep blood sugars consistent. In general, a diabetic should eat something every three to four hours that contains a consistent amount of carbohydrates per meal or snack.

Generally, a snack should contain 15-30 grams of carbohydrates (one or two carbohydrate choices) as well as fat and/or protein. The easiest way to plan snacks is to keep that previous sentence in mind and use snack pairings. Examples include:

  • Whole grain pita bread pocket with hummus
  • Strawberries and 1% cottage cheese
  • Whole grain crackers (such as Kashi) with peanut butter
  • Apple slices with almond butter
  • Whole grain English muffin with a slice of cheese
  • Grapes and almonds
  • Pear and mozzarella cheese stick

Snacks that do not need to be paired contain an appropriate amount of carbohydrate as well as protein and/or fat. These include:

  • KIND bar
  • Kashi bar
  • Greek yogurt

Keep in mind that a registered dietitian can give you an individualized plan that takes your specific needs into consideration. Find a local Hy-Vee dietitian today!

Quick and Healthy Minestrone Soup

Tuesday, November 26th, 2013

I’ve been on a bit of a soup kick lately. It’s been cold here in Iowa, and there’s nothing better than a warm bowl of soup for supper! This recipe can be served with whole-grain rolls.

Minestrone Soup

Serves 6 (2 cups each)

All you need:

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, diced
  • 2 stalks celery, diced
  • 1 large carrot, diced
  • 4 cloves garlic, minced (hint: use pre-minced garlic jarred in olive oil)
  • 3 cups fresh spinach
  • 1 (15-ounce) can low-sodium kidney beans, drained and rinsed
  • 1 (14-ounce) can no-salt-added diced tomatoes
  • 1 (14-ounce) can Italian-style diced tomatoes
  • 1 (14-ounce) can crushed tomatoes
  • 6 cups reduced-sodium vegetable broth
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Sea salt and freshly ground pepper, to taste
  • 1 cup whole grain elbow pasta
  • 1/3 cup finely grated Parmesan cheese

All you do:

  1. Heat the olive oil in a large pot over medium-high heat. Add the onion, celery and carrot and a sauté for 4 minutes.
  2. Add the garlic and cook 30 seconds.
  3. Add the spinach and cook for 30 seconds.
  4. Stir in the kidney beans, tomatoes, chicken broth, dried oregano, basil, salt and pepper; bring to a boil and simmer for 10 minutes.
  5. Add the pasta and cook until the pasta is tender, about 10 minutes. Ladle into bowls and top with the Parmesan cheese.