Are you looking for a delicious and healthy plant-based meal that is appropriate for those living with diabetes?
This stir fried vegetables with cauliflower rice dish is not only packed with flavor and nutrition, but it is also low in carbohydrates and sugar, making it a great option for those who need to manage their blood sugar levels.
The dish features a colorful medley of vegetables stir fried to perfection, served over a bed of fluffy and nutritious cauliflower rice -- perfection for flavor and health! So, let's get started and whip up this tasty and diabetes-friendly meal!
Green Beans for Your Health
Green beans are prominent in this dish and are a nutritious and versatile vegetable that offer a range of health benefits. They are a good source of fiber, vitamins, minerals, and antioxidants, including vitamins C and K, folate, and manganese. In addition, green beans are low in calories and carbohydrates, making them a great option for those who are watching their weight.
Green Beans Have a Low Glycemic Index and Low Glycemic Load
The glycemic index (GI) is a measure of how quickly a particular food raises blood sugar levels after consumption. The glycemic load (GL) is a more practical measure of the impact of a food on blood sugar levels, taking into account both the GI and the amount of carbohydrates in a serving.
Green beans have a low glycemic index and a low glycemic load. According to the available sources, the glycemic index of green beans is typically estimated to be around 15-20, which is considered low. The glycemic load of green beans per serving is also relatively low, typically in the range of 1-5, depending on the serving size and the preparation method.
This means that green beans are unlikely to cause rapid spikes in blood sugar levels and are a good option for people with diabetes or anyone who wants to maintain stable blood sugar levels.
Shopping for and Storing Green Beans
When shopping for green beans, look for fresh, crisp, and vibrant green beans that are free from blemishes, bruises, or signs of yellowing. They should be firm and have a snap when bent. Here are some tips on what to look for when shopping for green beans:
Choose beans that are a uniform green color, free from yellow spots or discoloration
Select beans that are firm and crisp to the touch, with a bright green color
Avoid beans that are slimy, mushy, or have a wilty appearance
To store green beans, place them in a plastic bag, removing as much air as possible, and store them in the refrigerator. Fresh green beans can be stored in the refrigerator for up to a week.
They can also be frozen for up to six months. To freeze green beans, blanch them first by boiling them in water for 3-4 minutes, then immediately plunge them into ice water to stop the cooking process. Drain them well and freeze them in a single layer on a baking sheet before transferring to a freezer-safe container.
By following these tips, you can ensure that you are buying and storing green beans that are fresh and flavorful, ready to be enjoyed in a variety of dishes.
Cauliflower is a nutrient-dense vegetable that provides a range of health benefits. It is low in calories, carbohydrates, and fat, but high in fiber, vitamins, and minerals, including vitamins C and K, folate, and potassium.
Cauliflower is also a good source of antioxidants, which can help protect against cellular damage and reduce the risk of chronic diseases, such as cancer and heart disease. Additionally, the high fiber content of cauliflower can help promote feelings of fullness and support weight management.
For people living with diabetes, cauliflower is a great choice due to its low glycemic index and low glycemic load. The glycemic index of cauliflower is estimated to be around 15, which is considered low, and its glycemic load is estimated to be around 2, depending on the serving size and preparation method.
This means that cauliflower is unlikely to cause rapid spikes in blood sugar levels, making it a good option for people with diabetes or anyone who wants to maintain stable blood sugar levels.
Shopping for and Storing Cauliflower
When shopping for cauliflower, look for heads that are white, firm, and heavy for their size, with tight clusters of florets and minimal brown spots. Here are some tips on what to look for when shopping for cauliflower:
Choose heads that are white and have a firm, tight texture
Avoid heads that have brown spots, bruises, or a strong, off odor
Select heads that feel heavy for their size, as this is an indicator of freshness
To store cauliflower, place it in a plastic bag in the refrigerator, removing as much air as possible. Fresh cauliflower can be stored in the refrigerator for up to a week. To extend its shelf life, you can also wrap the head of cauliflower in a damp paper towel and store it in a plastic bag in the refrigerator.
By following these tips, you can ensure that you are buying and storing cauliflower that is fresh and flavorful, ready to be enjoyed in a variety of dishes, like this stir fry.
Stir Fried Vegetables with Cauliflower Rice
- 2 tbsp low-sodium vegetable broth
- 1 tbsp red wine vinegar
- 1 tsp balsamic vinegar
- 2 tsp molasses
- 1/4 tsp garlic powder
- 1/4 cup water
- 1/2 small cauliflower riced
- 1/4 cup vegetable broth for sautéing
- 1/4 lb green beans trimmed
- 1 small zucchini sliced into rounds
- 2 carrots sliced on a diagonal
- 1 large head broccoli cut into small florets
- 1/4 lb snow peas trimmed
- 1 medium red onion sliced thinly
- 3 cloves garlic minced
- 2 tbsp fresh ginger root minced
- to taste black pepper
- Combine the first seven ingredients (broth through to water) in a small pan. Bring to a boil over medium-high heat then reduce heat and simmer until the sauce is reduced by half and thickened.
- Rice the cauliflower with either a box grater or in a food processor until the cauliflower is the size of rice grains. Set aside.
- Prepare all the vegetables.
- In a large pan or wok, heat the ¼ cup vegetable broth. Add the onion, garlic, ginger and saute for 3 minutes. Add the carrots and saute for 3 minutes. Add the remaining vegetables and sauté for 6 to 8 minutes or until the vegetables are cooking but still crisp.
- Add the cauliflower and sauce and cook for another 2 minutes.