Top 10 Type-2 Superfoods
Keep these wonder ingredients on your shopping list and in your pantry.
Sweet Potato Pecan Pancakes
Once you taste these delicious pancakes, loaded with disease-fighting antioxidants, you won't make them any other way. Portion the batter to yield two pancakes per serving, and top with reduced-calorie syrup and crunchy nuts to start your day.
Makes 6 servings
1 lb sweet potatoes, roasted, peeled, and mashed
2 cups skim milk
2 large eggs, beaten
4 tbsp reduced-calorie pancake syrup, divided
1 tsp vanilla extract
1 cup all-purpose flour
1 cup whole wheat flour
4 tsp baking powder
1 tsp pumpkin-pie spice
¼ tsp salt
¼ cup chopped pecans, toasted
1. Place sweet potatoes, milk, eggs, 1 tbsp pancake syrup, and vanilla extract in a medium bowl and blend thoroughly.
2. In a separate bowl, sift together flours, baking powder, pumpkin-pie spice, and salt.
3. Blend sweet potato mixture with flour mixture, and whisk until smooth.
4. Coat a flat griddle with cooking spray and preheat over medium-high heat. Ladle batter onto hot griddle by heaping tablespoons and cook until golden brown, turning once when surface begins to bubble (about 2 minutes per side).
5. To serve, warm remaining syrup with pecans and pour over pancakes.
Per serving: 92 calories, 11 g protein, 50 g carbohydrate, 6 g fat(1 g saturated fat), 63 mg cholesterol, 5 g fiber, 8 g sugar, 188 mg sodium. Calories from fat: 18%
Tuscan Kale Soup
You don't need to live in Italy to enjoy this easy, healthy soup. The combination of kale and beans powers up the protein, vitamins, and minerals while helping lower cholesterol and regulate blood sugar levels.
Makes 6 servings
1 tsp olive oil
2 medium onions, chopped
2 oz Spanish chorizo sausage, finely chopped
3 cloves garlic, minced
1 large sweet potato, peeled and chopped
1 bay leaf
6 cups low-sodium chicken stock
1 (16-oz) can cannellini beans, rinsed and drained
4 cups fresh kale, chopped
1 tsp dried basil
¼ tsp salt
freshly ground pepper
1. Heat oil in a large, heavy-bottom Dutch oven or soup pot over medium-high heat.
2. Add onions, and sauté 5 minutes. Add sausage and garlic and continue cooking 1–2 minutes.
3. Add potato, bay leaf, and stock. Cook 8 minutes until potato is soft.
4. Add beans, kale, basil, salt, and pepper, and simmer 5 minutes or until thoroughly heated. Discard bay leaf before serving.
204 calories, 12 g protein, 29 g carbohydrate, 5 g fat (2 g saturated fat), 8 mg cholesterol, 6 g fiber, 1 g sugar, 311 mg sodium. Calories from fat: 22%
Perfect for breakfast, lunch, or dinner, this nutrient-rich dish is full of satisfying and waist-friendly protein that will fill you up and keep your blood sugar steady. Even though it is an egg dish, the dietary cholesterol is a third less than your daily limit.