Recipe for Diabetes-Friendly Mediterranean Bowls

Nearly 35 million Americans have type 2 diabetes. Maintaining a healthy diet is one of the best ways to manage the disease and prevent complications. In our busy world, keeping to a healthy diet can be challenging. Using quick and easy type 2-friendly recipes, like this Mediterranean bowl, are a great way to manage blood glucose levels while keeping up with life.

These Mediterranean bowls are full of healthy vegetables and packed with flavor, and the best part is that they are completely customizable! You can omit or add more of any ingredient to fit your taste. You can also easily adjust the portion size to make this a meal or a snack.

This type 2-friendly recipe uses cauliflower rice instead of traditional white or long grain rice, which lowers the carbohydrate content and is a great source of Vitamin C. Riced cauliflower can be found in the frozen section of most grocery stores, or you can make it yourself. The tomato and cucumber in the recipe also offer a great boost in antioxidants and hydration.

Chickpeas are another nutritional powerhouse, with a low glycemic index to help lower your blood glucose. They are high in fiber, and they are a tasty addition to this Mediterranean bowl! This recipe features chickpeas in two forms – roasted whole and in a creamy hummus. Hummus can be homemade, or store bought, but if you choose to buy it from the store, be sure to choose a brand with lower sodium content. Roasted chickpeas add a crunch to the top of the bowl and are a quick option to make at home.

The finishing toppings to this bowl are all optional, but have wonderful health benefits. Grilled chicken is low in calories and rich in protein, fat from olives and avocado can help lower blood sugar, and freshly made tzatziki is low in both carbohydrates and sugar. Tzatziki also adds an extra boost of protein when made at home with plain Greek yogurt.

A Mediterranean diet is a natural way to manage blood glucose, as the choices are naturally balanced to avoid spikes. The Mediterranean diet includes heart-healthy fats and high fiber foods, centered around non-starchy vegetables and options that are great for those with Type 2 diabetes, as well as those who simply want to eat well. Give this recipe a try and customize it your way!

Customizable Mediterranean Bowl

For the Tzatziki:

Ingredients:

• ½ cup finely grated cucumber (before grating, place on a towel and gently squeeze out a bit of the excess water)
• 1 cup plain Greek yogurt
• 1 tablespoon lemon juice
• ½ tablespoon extra-virgin olive oil
• 1 garlic clove, grated
• ¼ teaspoon sea salt
• 1 tablespoon chopped dill
• 1 tablespoon chopped mint, optional

Directions:

• In a medium bowl, combine all of the ingredients. Chill until ready to use.

For the Roasted Chickpeas:

Ingredients:

• 1 can chickpeas, drained, rinsed, and dried
• 1 teaspoon olive oil
• ¼ teaspoon dried basil
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• 1/8 teaspoon freshly ground black pepper

Directions:

• Move an oven rack to the middle position and preheat your oven to 400 degrees. Line a baking sheet with foil or parchment paper for easy cleanup.
• In a small bowl, combine chickpeas with olive oil, basil, garlic powder, salt, and pepper. Spread in a single layer on the prepared baking sheet.
• Bake for 30 minutes, stirring the chickpeas and rotating the baking sheet halfway through.
• Remove from the oven and cool slightly.

For the Bowl:

Ingredients:

• 1 cup cauliflower rice
• ¼ cup chopped tomato
• ¼ cup chopped cucumber
• ½ cup roasted chickpeas
• ¼ cup hummus
• Chopped avocado, to taste (optional)
• Grilled chicken (optional)
• Kalamata olives, to taste (optional)
• ¼ cup tzatziki

Directions:

• Prepare cauliflower rice and add to bowl.
• Add tomato, cucumber, roasted chickpeas, and hummus on top of your riced cauliflower.
• (Optional) Layer avocado, olives, and chicken on your bowl.