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Health & Flavor Come Together

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Background image: A plateful of Blueberry Almond Waldorf Salad.

Blueberry Almond Waldorf Salad

Recipe from Diabetes Self-Management Magazine, March/April 2018

This is an enjoyable, low-sodium, diabetes-friendly salad that is simple to prepare and incorporates the bounty of spring. It’s low in fat, cholesterol and sodium and it’s full of flavor, thanks to the blueberries that provide antioxidants and the spinach providing vitamins A and C, magnesium and iron.


  • 1/4 cup sliced or chopped almonds
  • 1/4 cup plain low-fat yogurt
  • 1/2 teaspoon Dijon mustard 
  • 1 teaspoon honey
  • 1 large Gala or other red apple, cut into 1/2-inch pieces
  • 1 large Granny Smith apple, cut into 1/2-inch pieces
  • 1/2 cup fresh blueberries
  • 2 cups baby spinach


  1. In a small non-stick pan over medium-low heat, cook almonds until lightly toasted, stirring frequently. Transfer to a plate to cool.
  2. Stir yogurt, honey and mustard in a large bowl until smooth.
  3. Add apples, blueberries, spinach and almonds; toss to coat.  Serve immediately.

Makes 4 1-cup servings

Nutrition facts per serving: 

  • Calories: 107
  • Total fat: 3g
  • Cholesterol: 1mg
  • Sodium: 34mg
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 3g
Background image: Favorite quinoa salad 309 BGC

Favorite Quinoa Salad

Recipe from

This quinoa salad recipe is the best! It’s made with quinoa, chickpeas, red bell pepper, cucumber, parsley and lemon. It’s vegan and gluten-free, too!


  • 1 cup uncooked quinoa, rinsed in a fine-mesh colander
  • 2 cups water
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1112 cups cooked chickpeas
  • 1 medium cucumber, seeded and chopped
  • 1 medium red bell pepper, chopped
  • 3/4 cup chopped red onion (from 1small red onion)
  • 1 cup finely chopped flat-leaf parsley (from 1large bunch)
  • 1/4 cup olive oil
  • 1/4 cup lemon juice (from 2 to 3lemons)
  • 1 tablespoon red wine vinegar
  • 2 cloves garlic, pressed or minced
  • 1/2 teaspoon fine sea salt
  • Freshly ground black pepper, to taste


  1. To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up .
  2. In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
  3. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended , then set aside.
  4. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt

Makes 8 side-salad servings.

Nutrition information per serving:

  • Calories: 210
  • Fat: 9g
  • Sodium: 200mg
  • Carbohydrates: 26g
  • Fiber: 5g
  • Protein: 7g
Background image: Hoisin-chicken-309-BGC

Hoisin Chicken

Recipe from The 4 Ingredient Diabetes Cookbook


  • 3 Tbsp. hoisin sauce
  • 1 tsp. orange zest
  • 3 Tbsp. orange juice
  • 1 pound boneless, skinless chicken breasts, rinsed, patted dry, and cut into thin slices or strips


  1. Stir the hoisin sauce, orange zest, and juice together in a small bowl and set aside.
  2. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add the chicken, and cook 6-7 minutes or until the chicken just begins to lightly brown and is cooked through. Use two utensils to stir as you would when stir-frying.
  3. Place the chicken on a serving platter. Add the hoisin mixture to the skillet and cook 15 seconds, stirring constantly. Spoon evenly over the chicken.

Makes 4 servings.

Nutrition information per serving

  • Calories: 152
  • Fat: 3 g
  • Cholesterol: 66 mg
  • Sodium: 210 mg
  • Carbohydrates: 5 g
Background image: Balsamic quinoa salad 309 BGC

Balsamic Quinoa Salad

Recipe from


  • 1 cup organic Quinoa
  • 1 15 oz can of organic black beans, drained and rinsed well
  • 1 cucumber washed and diced
  • 2 cups grape or cherry tomatoes washed and halved
  • 1 large avocado diced
  • 1/2 bunch of cilantro snipped and finely chopped
  • 1/4 cup fresh lime juice
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper


  1. Bring 2 cups water to boil. Meanwhile, rinse quinoa through fine strainer until water runs clear. Add quinoa to boiling water, cover, and reduce to low heat and allow to simmer for 15 to 20 minutes until tender. Once quinoa is done cooking, pour back into strainer. Rinse well with cold water for 1 to 2 minutes. Put quinoa in medium­ sized bowl.
  2. Add black beans, cucumber, tomatoes, avocado, and cilantro. Mix well.
  3. In separate small bowl, combine lime juice , balsamic vinegar, olive oil, salt, and pepper. Pour over salad and stir well.
  4. Refrigerate for at least 4 hours or until salad is chilled. Serve and enjoy!

Makes 8 side-salad servings.

Nutritional information per serving:

  • Calories: 250
  • Fat: 12g
  • Sodium: 140mg
  • Carbohydrates: 29g
  • Fiber: 8g
  • Protein: 8g