Better Nutrition August 2017

eating4HEALTH/FOODS & MEALS THAT HEAL
How Sweet It Is
Feast on these nine foods for healthy blood sugar control /// BY LISA TURNER
High blood sugar and insulin resistance
are linked with inflammation, heart
disease, kidney disease, and diabetes.
Protect yourself with these nine
blood-sugar-balancing foods:
Cinnamon
contains compounds
that reduce blood
sugar and improve
insulin sensitivity,
and cinnamon may
also lower cholesterol and triglyceride
levels—risk factors in diabetes. Don’t
overdo it: Studies have found results
with only ¼–½ teaspoon per day, and
cinnamon contains coumarin, which may
cause problems at higher doses.
Try this: Stir cinnamon
and currants into oatmeal;
add a cinnamon stick to
your morning coffee; toss
steamed sweet potatoes
with cinnamon, nutmeg,
cloves, and coconut oil.
Vinegar
contains acetic acid,
which improves
insulin sensitivity
and can lower blood
sugar by as much as
20 percent when consumed before or
with meals containing carbs.
Try this: Simmer balsamic vinegar
until reduced to a thick, syrupy glaze,
and drizzle on strawberries; combine
apple cider vinegar with honey, lemon
juice, and cayenne pepper for a breakfast
tonic; whisk together red wine vinegar,
shallots, mustard, thyme, and olive oil for
an easy vinaigrette.
Did You
Know?
Studies show that eating
as little as ¼ tsp. of cinnamon
per day can improve
insulin sensitivity and
may also lower
cholesterol.
HONEY-ROASTED PLUM & RASPBERRY CHIA PUDDING
Serves 6
½ cup raw cashews
3 large (¼ lb.) red plums, pitted
and quartered
3 Tbs. honey, plus more to taste
1½ cups fresh raspberries, plus more
for garnish
2 tsp. vanilla extract
3 Tbs. coconut butter
6 Tbs. chia seeds
1. Soak cashews in large bowl of cold water, 2–4 hours. Drain, rinse, and drain
again. Preheat oven to 400°F. Arrange plum quarters in single layer in baking
dish, drizzle with honey, and roast 20 minutes, or until soft and juicy. Set aside
and allow to cool.
2. Blend raspberries, vanilla, and 1½ cups water in blender until smooth. Transfer
to strainer, and strain out raspberry seeds.
3. Add plums and coconut butter to blender along with strained raspberry mixture
and drained cashews, and blend until completely smooth. Transfer to bowl, and
whisk in chia seeds. Refrigerate 2–3 hours, or until chilled. Serve garnished with
raspberries.
Per serving: 220 cal; 5g prot; 12g total fat (5g sat fat); 25g carb; 0mg chol; 5mg sod;
7g fiber; 15g sugars
PHOTOGRAPHY (OPPOSITE PAGE): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK
58 • AUGUST 2017