Diabetes-Friendly Summer Eats and Treats


Diabetes-Friendly Summer Eats and Treats

We all look forward to the summer months and the fun that it brings! It’s truly a season to embrace the warm weather, change in schedules, and whip out your cooler for summertime picnics, camping trips, beach days, and more. Summer is also one of the best times a year for healthy eating since there are so many wonderful fruit and vegetables in season during this time (hello, berries and tomatoes!).

If you’re like me, you probably don’t want to add to the heat by spending much time cooking over a hot stove, so I’ve compiled a quick list of ways to enjoy simple summer treats to keep you cool, hydrated, and healthy this summer.

Here you go:

  • DIY Popsicles: Simply blend together frozen berries with greek yogurt or unsweetened almond milk, pour into popsicle molds and freeze, and you’ve got a low sugar and high fiber refreshing treat.
  • Spa Water: Adding sliced fruits, veggies and herbs to cold water makes for a delicious twist on staying hydrated. Some great options are citrus fruits, cucumbers, mint, and berries. You can also use leftover herbs or fruit to make flavored ice cubes...these are a great addition to any summer get together.
  • Summer Salads: What’s better than a filling and delicious meal that requires no cooking? When prepared right, salads can be more than just a side dish, but also hearty and nutrient dense.  Enjoy summer fruits like citrus and berries, add some greens like spinach or kale, pile on the protein like pre-cooked chicken, canned and drained tuna or grilled salmon, and garnish with things like toasted nuts or seeds, feta or goat cheese, and/or a sprinkle of unsweetened dried fruit, then drizzle with your favorite vinaigrette!
  • Grilled Kabobs: Summer is a perfect time for grilling, especially veggies! Some of the best veggies for grilling include zucchini, onion, bell pepper, tomatoes, mushrooms and eggplant. Drizzle veggies with a little olive oil, sprinkle on your favorite seasonings, and pair with a protein like tofu, fish or chicken and you’ve got a complete meal without the sweat! And yes, you can grill fruit also! Peaches, nectarines, pineapple, and figs are all great options to add to your dessert menu. (if you’re looking for more diabetes-friendly dessert options, check out my free dessert guide here)

I hope you take this season as an opportunity to embrace healthy eating by enjoying foods that will make you feel nourished and refreshed. I encourage you to host dinner parties, invite a few friends over for appetizers, or have family over for a backyard popsicle treat. Feel free to get creative as you share how delicious it can be to eat well with diabetes. :)