Diabetes

Asian Food Edition: These recipes are crafted for all types of diabetes — Type 1, Type 2, Pre-diabetes, and Gestational — with a focus on keeping blood sugar steady. Each dish uses low-glycemic ingredients, controlled portions, and healthy fats to support glucose balance. High fiber, lean proteins, and minimal added sugar ensure flavorful meals that nourish without spiking blood sugar.

🥢 Sesame-Ginger Steamed Fish

Cook Time: 15 min

Servings: 2

Ingredients:

• 2 fillets white fish (tilapia, cod, or snapper)

• 1 tbsp low-sodium soy sauce

• 1 tsp sesame oil

• 1-inch ginger, sliced thin

• 1 stalk green onion, sliced

• Steamed bok choy for serving

  
  

Directions:

1. Place fish on a heatproof plate, top with ginger slices.

2. Drizzle soy sauce and sesame oil over fish.

3. Steam for 8–10 minutes until cooked through.

4. Garnish with green onion, serve with bok choy.

🥬 Garlic Spinach Stir-Fry

Cook Time: 8 min

Servings: 2

Ingredients:

• 3 cups spinach

• 1 tsp olive oil

• 2 cloves garlic, minced

• Pinch of salt

Directions:

1. Heat oil in a wok, add garlic, stir until fragrant.

2. Add spinach, toss quickly for 1–2 minutes.

3. Season lightly and serve immediately.

   
   
   
   

🍜 Buckwheat Soba Noodle Salad

Cook Time: 12 min

Servings: 2

Ingredients:

• 100g buckwheat soba noodles

• ½ cucumber, julienned

• 1 carrot, julienned

• 2 tbsp rice vinegar

• 1 tsp sesame oil

• 1 tsp low-sodium soy sauce

Directions:

1. Cook noodles according to package, rinse under cold water.

2. Toss with vegetables, vinegar, sesame oil, and soy sauce.

🥚 Scallion Egg Drop Soup

Cook Time: 10 min

Servings: 2

Ingredients:

• 2 cups low-sodium chicken broth

• 2 eggs, beaten

• 1 stalk green onion, sliced

• White pepper to taste

Directions:

1. Bring broth to a simmer.

2. Slowly pour in beaten eggs while stirring gently.

3. Add green onion and pepper before serving.

🥒 Cucumber Kimchi (Low-Salt)

Cook Time: 15 min + 1 hr rest

Servings: 4

Ingredients:

• 3 cucumbers, sliced

• 1 tbsp gochugaru (Korean chili flakes)

• 1 tsp fish sauce (low sodium)

• 1 tsp sesame seeds

• 1 garlic clove, minced

Directions:

1. Toss cucumbers with garlic, chili, fish sauce, sesame seeds.

2. Let marinate for 1 hour in fridge.

🍲 Miso Soup with Tofu & Wakame

Cook Time: 8 min

Servings: 2

Ingredients:

• 2 cups water

• 1 tbsp miso paste

• ½ cup tofu cubes

• 1 tbsp dried wakame

• Green onion to garnish

Directions:

1. Soak wakame in water until expanded.

2. Heat water, dissolve miso paste.

3. Add tofu and wakame, heat for 2 min. Garnish.

🥗 Thai Green Papaya Salad

Cook Time: 15 min

Servings: 2

Ingredients:

• 1 cup shredded green papaya

• 1 cherry tomato, halved

• 1 tbsp lime juice

• ½ tsp fish sauce

• 1 small chili, minced (optional)

Directions:

1. Toss all ingredients in a bowl.

2. Serve immediately for freshness.

🐔 Turmeric Lemongrass Chicken

Cook Time: 25 min

Servings: 2

Ingredients:

• 200g chicken breast, sliced

• 1 tsp turmeric powder

• 1 stalk lemongrass, smashed

• 1 tbsp lime juice

• 1 tsp olive oil

Directions:

1. Marinate chicken in turmeric, lime juice, lemongrass for 15 min.

2. Pan-fry in olive oil until cooked through.

🥦 Broccoli & Shiitake Stir-Fry

Cook Time: 10 min

Servings: 2

Ingredients:

• 2 cups broccoli florets

• 4 shiitake mushrooms, sliced

• 1 tsp sesame oil

• 1 tsp low-sodium soy sauce

Directions:

1. Stir-fry broccoli and mushrooms in sesame oil.

2. Add soy sauce, toss, and serve.

🍆 Steamed Eggplant with Garlic Sauce

Cook Time: 12 min

Servings: 2

Ingredients:

• 1 medium eggplant, sliced

• 1 tsp low-sodium soy sauce

• 1 garlic clove, minced

• 1 tsp sesame oil

Directions:

1. Steam eggplant for 8 minutes until soft.

2. Mix soy sauce, garlic, sesame oil; drizzle over eggplant.

🍚 Cauliflower Fried “Rice”

Cook Time: 10 min

Servings: 2

Ingredients:

• 2 cups cauliflower rice

• 1 egg, beaten

• ½ cup mixed vegetables

• 1 tsp olive oil

Directions:

1. Heat oil, scramble egg, then add vegetables.

2. Stir in cauliflower rice, cook 3–4 minutes.

🐟 Grilled Salmon with Miso Glaze

Cook Time: 15 min

Servings: 2

Ingredients:

• 2 salmon fillets

• 1 tsp miso paste

• 1 tsp rice vinegar

• ½ tsp sesame oil

Directions:

1. Mix miso, vinegar, sesame oil, brush on salmon.

2. Grill until cooked through.

🍵 Chinese Winter Melon Soup

Cook Time: 30 min

Servings: 4

Ingredients:

• 200g winter melon, cubed

• 1 lean pork bone or chicken bone

• 4 cups water

• Goji berries (optional)

Directions:

1. Simmer bones in water 10 min, skim foam.

2. Add winter melon, simmer until tender.

🥕 Pickled Daikon & Carrot

Cook Time: 10 min + 1 hr rest

Servings: 4

Ingredients:

• ½ cup daikon, julienned

• ½ cup carrot, julienned

• 2 tbsp rice vinegar

• 1 tsp monk fruit sweetener

Directions:

1. Mix vinegar and sweetener, toss with vegetables.

2. Let sit 1 hour before serving.

🥜 Spicy Peanut Tofu Stir-Fry

Cook Time: 15 min

Servings: 2

Ingredients:

• 200g firm tofu, cubed

• 1 tbsp natural peanut butter (unsweetened)

• 1 tsp low-sodium soy sauce

• 1 chili, minced (optional)

• 1 cup mixed vegetables

Directions:

1. Stir-fry tofu until golden.

2. Mix peanut butter, soy sauce, chili with a splash of water, pour over tofu with vegetables.

3. Cook 3 more minutes, serve hot!