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Diabetes Friendly Recipe People with diabetes can enjoy a variety of healthy carbohydrate choices as part of a healthy diet. Avoiding carbohydrates can cause low blood sugars, constipation, lower intake of vitamins and minerals and low energy levels. It is important that you try to choose good quality carbohydrate choices such as whole grain brown rice or quinoa, whole grain pasta or couscous, potato or sweet potato with the skin left on, beans and lentils, or whole grain bread as part of your meal. These high fibre choices help to slow down digestion of your meal and improve your blood sugar response to the food. In addition, they are loaded with healthy vitamins, minerals and the energy you need to live, think, and exercise. Watching your portion sizes is also important to keep your blood sugars and weight in check. • A healthy portion size of carbohydrate foods at your meals is roughly the size of your fist or one quarter of your plate. • Protein foods such as meat, chicken, fish etc. are also an important part of a healthy diet. Just because protein doesn’t affect your blood sugars it doesn’t mean you can get away with as much protein as you want. A healthy amount of protein is the size of the palm of your hand or one quarter of your plate. • Half of your plate should be coming from vegetables, cooked or raw. To make a complete and healthy meal for people with diabetes, add your high fibre carbohydrate choice, a salad or some cooked veggies to this delicious recipe. Spicy Rubbed Alberta Beef T-Bone with Mashed Avocado and Tomato Yield 2 servings 2 -12 oz. T-bone steaks 2 tbsp. olive oil ¼ cup Corbin’s Essential Rub ¾ cup mashed avocado and pepper relish Chef Corbin’s Essential BBQ Rub 1 tbsp. toasted ground cumin seed 2 tbsp. paprika 1 tbsp. fine sea salt 1 tbsp. garlic powder 1 tbsp. onion powder 1 tbsp., cayenne pepper 1 tbsp. black pepper ½ tbsp. ground white pepper 1 tbsp. ground oregano ½ tbsp. ground thyme 1 tbsp. brown sugar Method Combine all ingredients in a small mixing bowl- transfer into an airtight container and store up to 4 weeks. Mashed Avocado and Pepper Relish 1 avocado, mashed ½ red pepper, diced medium ¼ Thai red chili Pinch of ground cumin Juice from 1 lime Salt and Pepper to taste Method Preheat the BBQ to 380-degrees. Rub the T-bone steaks on all sides with olive oil and BBQ rub mix. Grill each steak to desired doneness and remove from heat. Cover the steaks lightly with aluminum foil and allow to rest 10 minutes. While the steak is resting, prepare the avocado and tomato relish by combining the mashed avocado, diced tomato, chilies, and cumin with the lime juice. Mix until blended and season with salt and pepper. Place the grilled T-bone steaks onto a large serving plate and serving with a large dollop of the mashed avocado. Serve the steak immediately.