It’s National Diabetic Awareness Month, blue is the color to flaunt this November. Whether you’re a type 1 or type 2 diabetic, you need to eat healthy. My middle son Matthew was diagnosed as a type 1 diabetic at the age of 14 months while we were living in Anchorage, Alaska back in 1999. Now he’s 23 years old, working full time and enjoying life. We follow the healthy eating habits suggested by the American Diabetes Association.
- Lots of fresh in season vegetables and fruits
- Lean meats, fish and plant-based protein
- Healthy fats
- Nuts, beans and seeds
- Less sugar
- Less processed foods
The list below are key foods which are rich in vitamins, antioxidants and fiber that are good for overall health and wellness. Try to incorporate as many of these foods into your normal weekly eating plan.
Beans: Kidney, pinto, navy or black beans are packed with vitamins and minerals such as magnesium and potassium, along with a good source of fiber.
Dark green leafy vegetables: Such as spinach, collards and kale, packed with vitamin A, C, E and K, iron, calcium and potassium.
Fruits: Such as grapefruits, oranges, lemons, limes, blueberries and strawberries, they provide vitamin C, folate, potassium and fiber.
Non-starchy vegetables: Such as broccoli, cabbage, peppers, eggplant, jicama to salad greens. They are full of vitamins, minerals, fiber and phytochemicals with very few calories and carbohydrates.
Fish high in Omega-3 fatty acids: Forever Oceans Kahala™ fits perfectly into this category along with salmon, tuna, sardines and trout.
Nuts: In addition to offering magnesium and fiber, nuts help to manage hunger and are packed with Omega-3.
Whole grains: Are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. Great sources are whole oats, quinoa, whole grain barley and farro.
Milk and yogurt: Contain calcium and Vitamin D.
An apple a day keeps the doctor away, but have you thought about serving a delicious apple chutney with your favorite fish supper? Here I’ve taken a beautiful portion of Forever Oceans™ Kanpachi (Amberjack), coated it with crushed pecan nuts and served it with cinnamon infused apples. The perfect fall dish the whole family will enjoy, while you watch the return of your favorite TV shows on the box.
Pecan crusted Forever Oceans™ Kanpachi (Amberjack) with apple chutney
6x 6oz portions of Forever Oceans™ Kanpachi (Amberjack) fillets or your favorite fish
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
¼ cup stone ground mustard
2 cups pecans, grounded
2 tablespoon fresh thyme leaves
4 tablespoons extra virgin olive oil
2 cups Gala or Fuji apples, peeled, cored and diced
1 large shallot, peeled and roughly chopped
1 tablespoon stone ground mustard
1 tablespoon brown sugar
2 tablespoons apple cider vinegar
½ teaspoon cinnamon
½ teaspoon sea salt
How to make:
Season the Forever Oceans™ Kanpachi (Amberjack) with salt and pepper. Take a medium size bowl and whisk the eggs and mustard together.
Take another bowl and stir the ground pecans and thyme leaves together.
Place a large skillet over a medium high heat on the stove.
One at a time dip the Forever Oceans™ Kanpachi (Amberjack) portions into the egg mixture then coat with the ground pecans, ensuring to coat completely.
Place three Forever Oceans™ Kanpachi (Amberjack) portions into the skillet and cook for 3 to 4 minutes, then turn over and cook for a further 3 to 4 minutes. Remove from the pan and keep warm while cooking the remaining Forever Oceans™ Kanpachi (Amberjack) portions.
While the Forever Oceans™ Kanpachi (Amberjack) is cooking, take a medium size saucepan and place over a medium high heat on the stove, add the apples, shallots, mustard, sugar, vinegar, cinnamon and salt. Bring to a boil, then turn down to a simmer and cook for 10 minutes until the apples are tender.
Serve with fall roasted vegetables, creamy mashed potatoes or couscous.
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Original recipe: Mark William Allison Corporate Executive Chef at Forever Oceans