Nearly 35 million Americans have type 2 diabetes. Maintaining a healthy diet is one of the best ways to manage the disease and prevent complications. However, in our busy world, keeping to a healthy diet can be challenging. Quick and easy type 2-friendly recipes, like this Mediterranean bowl, are a great way to manage blood glucose levels while keeping up with life.
These Mediterranean bowls are full of healthy vegetables and packed with flavor. The best part is that they are completely customizable! You can omit or add more of any ingredient to fit your taste. You can also easily adjust the portion size to make this a meal or a snack.
This type 2-friendly recipe uses cauliflower rice instead of traditional white or long grain rice, which lowers the carbohydrate content and is a great source of Vitamin C. Riced cauliflower can be found in the frozen section of most grocery stores, or you can make it yourself. The tomato and cucumber in the recipe also offer a great boost of antioxidants and hydration.
Chickpeas are another nutritional powerhouse, with a low glycemic index that helps lower blood glucose. They are high in fiber and a tasty addition to this Mediterranean bowl! This recipe features chickpeas in two forms—roasted whole and in a creamy hummus. Hummus can be homemade or store-bought, but choose a brand with lower sodium content if you buy it from the store. Roasted chickpeas add a crunch to the top of the bowl and are a quick option to make at home.
This bowl’s finishing toppings are optional but have wonderful health benefits. Grilled chicken is low in calories and rich in protein, fat from olives and avocado can help lower blood sugar, and freshly made tzatziki is low in carbohydrates and sugar. Tzatziki adds an extra protein boost when made with plain Greek yogurt.
A Mediterranean diet is a natural way to manage blood glucose, as the choices are balanced to avoid spikes. The Mediterranean diet includes heart-healthy fats and high-fiber foods, centered around non-starchy vegetables and options that are great for those with Type 2 diabetes and those who simply want to eat well. Give this recipe a try and customize it your way!
Customizable Mediterranean Bowl
For the Tzatziki:
Ingredients:
- ½ cup finely grated cucumber (before grating, place on a towel and gently squeeze out a bit of the excess water)
- 1 cup plain Greek yogurt
- 1 tablespoon lemon juice
- ½ tablespoon extra-virgin olive oil
- 1 clove of garlic, grated
- ¼ teaspoon sea salt
- 1 tablespoon chopped dill
- 1 tablespoon chopped mint, optional
Directions:
- In a medium bowl, combine all of the ingredients. Chill until ready to use.
For the Roasted Chickpeas:
Ingredients:
- 1 can chickpeas, drained, rinsed, and dried
- 1 teaspoon olive oil
- ¼ teaspoon dried basil
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- 1/8 teaspoon freshly ground black pepper
Directions:
- Move an oven rack to the middle position and preheat your oven to 400 degrees. Line a baking sheet with foil or parchment paper for easy cleanup.
- In a small bowl, combine the chickpeas with olive oil, basil, garlic powder, salt, and pepper. Spread in a single layer on the prepared baking sheet.
- Bake for 30 minutes, stirring the chickpeas and rotating the baking sheet halfway through.
- Remove from the oven and cool slightly.
For the Bowl:
Ingredients:
- 1 cup cauliflower rice
- ¼ cup chopped tomato
- ¼ cup chopped cucumber
- ½ cup roasted chickpeas
- ¼ cup hummus
- Chopped avocado, to taste (optional)
- Grilled chicken (optional)
- Kalamata olives, to taste (optional)
- ¼ cup tzatziki
Directions:
- Prepare cauliflower rice and add to bowl.
- Add tomato, cucumber, roasted chickpeas, and hummus to your riced cauliflower.
- (Optional) Layer avocado, olives, and chicken on your bowl.