Good lunch for diabetics

I have Type 2 diabetes – what can I eat?

If you’ve just been diagnosed with Type 2 diabetes, one of the first things you might be worried about is food.

You’re likely to be faced with what seems like an endless list of new tasks. Medical appointments, taking medication, stopping smoking, being more active and eating a healthy, balanced diet – it can all seem so daunting and overwhelming. With so much to take in at once and all the myths about diabetes and food that you’ll probably hear, it can be hard to know what to do.

We can’t tell you exactly what to eat, but we can get you started with some options to try for breakfast, lunch and dinner. Planning ahead when it comes to food could help you feel less overwhelmed and more in control.

“When I decided to make changes to my lifestyle, diet came first. I looked on the Diabetes UK website and read all about the food I needed to eat. It all looked simple – but to act on it and manage this new way of eating was difficult. I knew I had to do it.”

Zahoor, living with Type 2 diabetes

What’s the diabetes diet?

There is no such thing as a special diet exclusively for people with Type 2 diabetes. No two people with diabetes are the same. So there isn’t a one-size-fits-all way of eating for everyone with diabetes.

In the past, people with Type 2 diabetes were sent away after their diagnosis with a list of foods they weren’t allowed to eat, or often told to cut out sugar. But our advice is to make healthier choices more often, and only have treats occasionally and in small portions.

Because we know that making healthier food choices is important to manage your diabetes and to reduce your risk of diabetes complications, like heart problems and strokes, and other health conditions including certain types of cancers.

Try and make changes to your food choices that are realistic and achievable so you’ll stick with them. This will be different for everyone, depending on what you eat now and the goals you want to achieve. Here are some examples of goals – think about yours and write them down if that helps:

  • ‘I want to reach my target blood sugar level’
  • ‘I want to reduce my cholesterol levels (blood fats)’
  • ‘I want good blood pressure’
  • ‘I want to be a healthy weight’
  • ‘I want to be in diabetes remission’.

You’re more likely to achieve your goals if you get some support – whether that’s from your healthcare team, your family and friends or other people with diabetes. There are millions of people with Type 2 diabetes wondering what they can eat – you’re not alone in this.

Diabetes diet plans to lose weight

If you’re overweight, finding a way to lose weight has huge benefits. It can help you manage your blood sugar, blood pressure and cholesterol levels. And there’s strong evidence to suggest that losing extra weight can put your Type 2 diabetes into remission. We know this is more likely nearer to you being diagnosed, so find out everything you can about remission and speak to your healthcare team about it.

There are different ways to lose weight, like a low-carb diet, Mediterranean diet and very low-calorie diets.

Get our guide to losing weight – we’ve put together some meal plans to help you. But speak to your healthcare team too, they can refer you to a dietitian for more specific advice and help you stick to your plan.

We haven’t created low- or very low-calorie meal plans as these could be challenging using foods. Most people who follow these diets use special meal replacement products which are nutritionally complete. If you chose to try a low-calorie diet, speak to your GP or nurse first, especially if you use medication like insulin.

Weight-loss planner

“I keep a daily diary and log my weight and activity. It keeps me accountable and focused.”

Edward Morrison, who lost over four stone – read his story.

You can download My weight-loss planner (PDF, 534KB) to set goals and track your progress. By putting a plan in place and noting down your progess, you’ll be able to see the positive changes you’re making.

Breakfast ideas when you have diabetes

Diabetes won’t stop you from enjoying your food, but knowing some simple hacks and swaps will help you choose healthier options and make planning your meals a little easier. These ideas may not look much different from what you eat already, and your favourite recipes and meals can usually be adapted to be healthier without you noticing too much difference.

Here are some healthy breakfast ideas to choose from:

  • a bowl of wholegrain cereal with milk
  • two slices of wholegrain toast with olive oil-based spread
  • a pot of natural unsweetened yogurt and fruit
  • two slices of avocado with a hardboiled egg.

Get more breakfast ideas.

Lunch ideas when you have diabetes

Here are some healthy lunch ideas to choose from:

  • a chicken or tuna salad sandwich
  • a small pasta salad
  • soup with or without a wholegrain roll
  • a piece of salmon or tuna steak and salad.

Think about having a piece of fruit or a pot of natural unsweetened yogurt afterwards too.

Get more healthy lunchtime swaps.

Dinner ideas when you have diabetes

Here are some healthy dinner ideas to choose from:

  • lasagne and salad
  • roast chicken and vegetables, with or without potatoes
  • beef stir-fry and vegetables, with or without brown rice
  • chicken tortillas and salad
  • salmon and vegetables, with or without noodles
  • curry with chickpeas and brown rice

Get more dinner recipes – you can search by type of meal and ingredient.

Can I eat fruit?

Yes, whole fruit is good for everyone and if you have diabetes, it’s no different. You shouldn’t avoid them because they’re sugary. Fruits do contain sugar, but it’s natural sugar. The sugar in whole fruit is different to the added sugar in things like chocolate, biscuits and cakes or other free sugar found in fruit juices and smoothies.

Other things to avoid are foods labelled ‘diabetic’ or ‘suitable for diabetics’, and eating too much red and processed meat or highly processed carbs like white bread. Cutting down on these means you’re reducing your risk of certain cancers and heart diseases.

Still not sure which foods mean you’re making healthy choices? Read our 10 top tips for healthy eating when you have diabetes – it takes you through the foods that are healthier than others, including which carbohydrates are the better choice and how to be smart with snacks.

Can I snack in between meals?

Some people with Type 2 diabetes hear about hypos (when your blood sugar gets too low) and think they need to eat snacks to avoid them. But this isn’t the case for everyone.

You don’t need to eat snacks if you’re not taking any medication for your Type 2 diabetes. If you treat your diabetes with medication that puts you at risk of hypos, like insulin, you may need a snack to prevent a hypo. But if you find you’re having to snack a lot to prevent hypos, talk to your healthcare team so they can give you more advice.

Snacking in general can make it harder to manage a healthy weight though, which is really important for managing your diabetes. So if you do feel like a snack, go for a healthier option like carrot sticks and hummus or some dark chocolate rice cakes.

We’ve got lots of simple snack swaps to try.

Get support to eat well

Get support from your healthcare team, and talk to family and friends about how you’re feeling and what they can do to help. If you usually do the cooking at home or someone cooks for you, it can help to read this information together and talk about small swaps and changes you can make in the kitchen.

Go on a structured education course

Being diagnosed with Type 2 diabetes can often feel like there’s a lot to learn. But going on a course can help you understand what diabetes is and how food affects your body.

Ask your healthcare team about getting on a structured education course near you or find out more in our education information.

Join Learning Zone

Learning Zone is our online education service to help people with diabetes understand and manage their condition successfully. We’ve made a section all about food hacks to help you learn how to make those simple swaps – log into Learning Zone.

Chat about food in our online forum

Our support forum has over 18,000 members. It’s a place to have a chat with someone else who has Type 2 diabetes, ask questions about food, or just read other people’s posts to see what diets are working for them. We’ve got dedicated boards for people talking about food, recipes and weight loss.

Call our helpline

Our helpline is free and our trained counsellors get hundreds of calls about food every week.

Quinn N., 31
Baxter, MN Don’t let diabetes shrink your borders. When I was diagnosed, I heard it would be tough to move to college, travel internationally, and have a baby. I’ve done two out of three. When I focus on outward goals, it motivates me to take better care of myself. Diabetes doesn’t have to define me; I can use it to refine me. Kayla B., 26
Ontario, Canada I find it incredibly important to connect with others living with the same condition. Having someone to talk to, either online or in person, gives you an opportunity to share your experiences and vent about the ups and downs of diabetes. Knowing someone’s going through what you’ve gone through is helpful. Allison C., 41
Syosset, NY I switched to a low-carb diet. The less carbs I eat, the less insulin I need. I also eliminated wheats and grains since they seem to spike me. I joined CrossFit, which was empowering. To avoid going low at the gym, I eat a low-carb breakfast. I also keep glucose tabs on me and leave Gatorade in the gym fridge. Sam T., 39
Brooklyn, NY I’ve been really into smoothies recently, as they’re a great way to start my day. I make them fresh every morning. Anything in my fridge, I throw into my Vitamix — always greens included — with yogurt, ice, and my favorite nut milk. This helps maintain my blood sugar and keeps me going throughout the day. Greg W., 24
Sudbury, MA The thing that has helped me most is managing my relationship with type 1 diabetes. It may sound funny, but I now know it’s not in charge of my life. Day-to-day struggles, whether it be high blood sugars or otherwise, are simply road blocks on a long run towards a successful life with type 1 diabetes. Rachel Z., 51
Byron Bay, Australia Yoga keeps me on an even keel. When I see a low number, I breathe slowly and evenly, in and out through my nose. Making my exhalation twice as long as my inhalation relaxes the nervous system. When I’m struggling with insulin resistance, I practice postures that actively work the legs — squatting and lunges. Stacy H., 40
Houston, TX I run every day. I think the key to managing diabetes while exercising is to never give up. I’ve learned new ways to be safe but still run hard. I always carry some type of nut bar. If my blood sugar gets low during a run, the bar has enough carbs to bring my sugar back up and let me make it home. Joe E., 34
Alpharetta, GA At restaurants, you aren’t in the kitchen so you don’t know exactly what’s going into what you order. Asking your server about portion sizes or making a simple substitution, like a grilled vegetable side instead of mashed potatoes, can be a very smart move in managing your blood sugar. Phyllisa D., 37
Pompano Beach, FL Going for evening walks has helped me. Mentally, I use that time to release the stress of being a working mother. Physically, it helps me maintain my weight. I also enjoy doing 5k races. I started walking. Now I can jog a little bit. Eating dinner on a dessert plate helped lower my fasting blood sugar and I lost weight.

Diabetes Forecast

Related Recipes

Yogurt Mustard Dressing
Sesame Dressing
Zesty Salsa Dressing
Lemon Vinaigrette
Roasted Italian Edamame
Classic Hummus
Roasted Shrimp With Ginger

Do you ever find yourself stranded in the fruit-and-veggie aisle of the supermarket, desperately trying to figure out which combination will make the best meal? Do you fantasize about that one great salad you had on vacation, and wish you could learn how to replicate it? Or—admit it—have you given up on trying to make your own salads, after that fiasco with the iceberg lettuce, capers, and balsamic vinegar?

Here, we take you step-by-step through the making of a great salad. The basic idea is to think of adding layers to your bowl: greens first, then veggies, then toppers (we divide them into different categories based on texture and taste), and finally dressing. Use the freshest ingredients, and don’t overdo it—you don’t need 17 different kinds of vegetables in one salad. Want to go from side dish to main course? We also give you ideas for bringing protein into the mix.

Work your way through this plan and you’ll find that you’re never too far away from your next great meal.

1. GREENS

Begin with fresh, crisp lettuce. For the biggest nutritional bang for your buck, go for dark green leaves: romaine, spinach, arugula, and the like. If you find them to be a bit on the bitter side, you can add some lighter leaves in there, too, like bibb or Boston, or choose sweeter veggies and toppers in the next steps. Tear the leaves by hand into manageable pieces, and figure on about 2 to 3 cups of greens per person.

2. VEGETABLES

Add some color and depth. Here’s where you can give a salad some heft, plus a dose of color and flavor. We’re talking about tomatoes (yes, technically a fruit) and cucumbers, but also carrots, peppers, zucchini, mushrooms, onions, and yellow squash. Not all of them have to be fresh: You can try some roasted red peppers, sun-dried tomatoes, or jarred artichokes. Add starchy veggies if you want—think corn, peas, potato slices—but remember that they can add significantly to carbohydrate content.

3. TOPPERS

Lay on a shot of flavor. Think of these as the soloists of salad: The toppers stand out from the crowd. They can give your meal crunchiness or creaminess, or add a blast of saltiness or sweetness. Pay attention to serving sizes; you’ll use less of these than of most other salad ingredients (and a little goes a long way). Another option: a quarter cup of your favorite whole grains, cooked and cooled.

4. DRESSING

Give it a splash. What’s the sign of a properly dressed salad? No liquid puddling at the bottom of the bowl. Wake up your leaves instead of drowning them; a well-tossed salad needs only 1 tablespoon of dressing per 2 cups of greens. Make sure the greens are dry to begin with; dressing adheres best to dry leaves. And while you can use store-bought if you want, it’s easy enough to make your own fresh dressing (recipes for four different ones can be found here). Either way, plan on dressing your salad just moments before serving it.

5. PROTEIN

Make it a full meal. Salads are great as side dishes and greater as main courses, which can be created simply by adding a bit of protein. Opt for leaner meats (a single serving is 3 ounces), beans and lentils, or soy-based proteins, and you’ll save yourself a lot of unnecessary fat. If you have a bit of extra time, the recipes here offer elegant variations. The possibilities are nearly endless, limited only by what’s available in your local supermarket—and the breadth of your imagination.

Technique: Prepping and Storing Lettuce
1. Core the lettuce, separating the leaves
and discarding any wilted pieces.
2. Wash thoroughly.
3. Dry leaves completely.
You can lay them out on
a dish towel, roll them up,
and store them in your
refrigerator crisper, still
in the towel. Or line a
salad spinner with a
paper towel, and spin dry.
While best eaten right away,
properly stored leaves
will keep for a few days.

Technique: Cutting up Vegetables

1. Slices are thin or
chunky.

2. Julienne slicing makes
matchstick-sized veggies.

3. A crinkle cutter
adds a bit of whimsy.

4. Cukes don’t always
need to be sliced; cutting
them and other veggies
into short spears makes
a nice change.

5. A dice can be
small or large.

Tip: Sweet, Salty, Crunchy, Creamy

1. For sweetness, try a
tablespoon of raisins,
dried cranberries, or
other dried fruits, or a
quarter cup of cut-up
fresh fruits, like citrus,
pineapple, or apple.

2. While you don’t
want to add unnecessary
salt, sprinkling on a
tablespoon (or less) of
cheeses like Parmesan
or feta can pack a punch.

3. Crave a crunch?
Try veggies like jicama,
water chestnuts, or endive;
a couple of teaspoons of nuts
or seeds; or a tablespoon
of whole wheat croutons.

4. Creaminess comes in
many forms: a diced slice
of avocado, a chunk of
goat’s cheese (chèvre)
or mozzarella, or a
dollop of cottage
cheese or ricotta.

Technique: Making Your Own Dressing

1. For a traditional vinaigrette,
start with wine vinegar, mustard,
minced garlic, chopped tarragon,
and a squeeze of lemon.

2. Mix them together.

3. In a stream, slowly add in
olive oil, whisking constantly
(this is known as emulsification).
Then season with salt and pepper.

Are Cold Cuts Healthy?

Recipe to Try: Turkey Apple Cheddar Sandwich

Deli turkey, ham and roast beef are the most commonly eaten cold cuts in the U.S. Adding these sliced deli meats to your sandwich can make for a tasty lunch-and they’re convenient, too. But you might be wondering if processed deli meat is healthy or not. We break down the latest science and what you need to know to shop for healthy cold cuts.

FYI: If you’re pregnant, make sure to heat up your cold cuts before eating to reduce any risk of Listeria.

Don’t Miss: Cheap, Healthy Lunches to Pack for Work

Benefits of Cold Cuts

Eating cold cuts is convenient. No cutting or cooking. Simply buy the meat, slap it on a sandwich or in a wrap, and head out the door. They are also high in protein and beneficial vitamins and minerals such as iron, zinc, and vitamin B12. On the flip side, they are high in sodium and some are high in saturated fat, both of which you’ll want to be especially wary of if you have heart disease or high blood pressure.

Cold Cuts and Heart Health

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Recipe to Try: Whole-Wheat Veggie Wrap

Eating high amounts of processed meats increases risk of heart disease, cancer and diabetes. This is related to many factors, but one culprit is sodium. Sodium is about 400 percent higher, on average, in processed meats than unprocessed meats. “Too much sodium stiffens our blood vessels and stresses our heart and kidneys,” says Sam Teece, M.P.H., R.D., a chef and dietitian at Sam Teece Nutrition Consulting.

The American Heart Association recommends eating no more than 2,300 mg of sodium per day (for some groups even less), but we’re taking in much more. Kids in the U.S. eat an average of 3,279 mg of sodium per day, and adults average more than 3,400 mg/day. With cold cuts, the sodium adds up quickly given that just one ounce of deli turkey can have more than 500 mg of sodium. Add 150 mg from a slice of cheese and 140 mg in each slice of bread, and a sandwich may be close to 1,000 mg of sodium, not including any extra condiments like mustard or mayo.

Some cold cuts are also high in saturated fat, which is also linked to an increased risk of cardiovascular disease. But, recent research that found adverse health effects from processed meats pointed more to compounds in the meat like heme iron, L-carnitine or even sodium, than the saturated fat content. Regardless, if you’re trying to keep your heart healthy, consider other sandwich options-like tuna, salmon or even hummus-and try to keep your cold cut intake moderate.

Cold Cuts and Cancer

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Recipe to Try: Chicken & Apple Kale Wraps

Most cold cuts are considered processed meats. The American Institute for Cancer Research defines processed meat as “meat preserved by smoking, curing or salting, or addition of chemical preservatives.”

Along with cold cuts, other processed meats include bacon, salami, bologna, hot dogs and sausages. Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.

Research is ongoing to determine why processed and red meats are associated with cancer, but it could be related to carcinogenic compounds that form during meat processing or cooking. “We know that when nitrites combine with the amines in meat, they create nitrosamines, which some studies have found to be carcinogenic,” says Frances Largeman-Roth, R.D.N., nutrition expert and author of Eating in Color. “And according to WHO, eating processed meat is associated with small increases in the risk of cancer-and the more you eat, the greater the risk.”

Read More: Is Eating Red Meat a Big Cancer Risk?

Nitrates/Nitrites

Sodium nitrates and sodium nitrites are salt compounds that naturally occur in the soil and are in many fruits and vegetables, such as celery, leafy greens and cabbage. In fact, most of the nitrates we eat come from vegetables and drinking water. When nitrates come in contact with saliva in the mouth, they convert to nitrites.

Sodium nitrate is added to cold cuts for preservation and to inhibit bacteria growth. Nitrate is converted to sodium nitrite when it comes in contact with bacteria in the meat. Most manufacturers now directly add nitrite to the meat.

Nitrates and nitrites themselves do not cause cancer, but there is concern that they may produce carcinogenic compounds in the body or during processing or cooking. Because consumers are wary, some manufacturers now cure meats with celery powder since celery is naturally high in nitrate. These meats are labeled “uncured” and “celery powder” is in the ingredients list instead of “sodium nitrite.” Largeman-Roth adds, “Also, it’s interesting to note the potentially beneficial effects that have been found from eating nitrate-rich vegetables, such as beets. I would say the jury is still out, but it’s still smart to keep your intake of processed meats moderate.”

Tips for Healthy Shopping

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Recipe to Try: Roast Beef, Arugula and Pickled Onion Wrap

While there is convincing evidence that cold cuts can up your risk of heart disease, diabetes and cancer, this doesn’t mean you have to nix them from your diet altogether. They are an easy and convenient way to get protein, iron and vitamin B12. So how often should you eat them? “I would recommend eating cold cuts no more than a couple of times a week” says Largeman-Roth.

Here’s how to healthfully incorporate cold cuts into your diet:

  • Buy reduced- or low-sodium: This will reduce your daily sodium intake. In addition, Largeman-Roth says, “Ham and turkey are both very lean. Look for brands that don’t use antibiotics. Also, opt for ones with no added sugar.”
  • Go nitrate/nitrite free: The jury is still out on nitrates and nitrites, but if you want to play it safe, purchase nitrate-free meats, which are usually labeled “uncured.”
  • Purchase unprocessed meats: Next time you are food shopping, bypass the deli counter and head to the meat and seafood departments. Buy lean, fresh proteins like chicken, turkey or fish. Unprocessed meats are not as strongly linked to chronic diseases as processed meats. Teece adds, “As a chef and dietitian, I prefer to slice baked or grilled chicken and add it to a sandwich, or make a hummus and avocado spread sandwich loaded with veggies, because it looks and tastes better. There are so many options that are superior in flavor as well as better for your body than processed cold cuts, so it’s a no-brainer to ditch cold cuts in my house.”
  • Switch up your lunch: If you eat sandwiches every day, mix it up. Bring your dinner leftovers for lunch, make a salad, or make a “snack plate” by assembling carrot sticks, hummus, tuna salad, cherry tomatoes and grapes. You will increase your fruit and veggie intake while slashing the sodium, saturated fat and preservatives.
  • Think about your overall diet: Do you enjoy a few slices of bacon on the weekends at brunch? Then perhaps you could live without the daily deli meats at lunch. Think about your diet as a whole. Are you consuming other foods high in sodium (e.g., bread, cheese, pizza)? How frequently? Make swaps accordingly to decrease your consumption of cold cuts.

Watch: How to Make a Mediterranean Wrap

5 Ways to Eat Bacon Without Overdoing It

If you have diabetes, bacon just may be the number 1 breakfast bad guy. If you just can’t say no, here’s how to eat less and still sneak in that fabulous flavor. Written by Susan McQuillan, MS, RDN, CDN 7

Yes, bacon and diabetes do NOT go together. But there are some diabetes-friendly ways to still get that great flavor.

Bacon means many things to many people.To foodies, it’s the height of gastronomy; to others, there’s no more satisfying comfort food than a few of those sizzling strips. But for anyone who worries about the potential complications of diabetes—like high blood pressure and heart disease—bacon is on that list of forbidden foods that contain as much fat and salt as it does flavor.

Ah, bacon. That perfectly processed fat-streaked strip of salty, smoky meat can be just so hard to resist. How can something that tastes this good be that bad for you? The jury’s still out on how animal fat affects your overall health, but when it comes to highly processed and fatty meat products like bacon, it’s fair to say less (or none) is better.

In fact, a 2017 study published in the Journal of the American Medical Association confirmed that some very specific foods and eating styles—including processed meats like bacon and an overall high-sodium diet—contribute to close to half of all deaths in this country due to heart disease, stroke and type 2 diabetes. At the same time, this study also found a protective effect against these health complications from diets abundant in vegetables, fruits, nuts and seeds, and omega-3 fats from seafood.

Less is More

So what’s a bacon lover to do? One way to get a healthier fix is to buy bacon made with less fatty cuts of meat or poultry that is lower in saturated fat, uncured, and processed with the least amount of sodium and other additives.Don’t be fooled into thinking that turkey bacon is a healthier alternative though. It’s still highly processed and high in sodium. Canadian bacon however does have less fat.

If you’re a die-hard, traditional pork bacon fan who will never say never, try looking at bacon as a condiment, or seasoning, rather than as slabs of meat you like to eat for breakfast (and sometimes lunch and dinner). Salty seasonings (like crumbled bacon bits) are only necessary in small amounts in order to add big flavor to otherwise bland foods. One broiled or pan-fried slice of bacon has approximately 46 calories with most of them—32 grams—coming from fat. But the good news is that a little goes a long way. Try using one or two strips of crisp-cooked bacon to season at least four servings’ worth of baked (or mashed) potatoes, pasta, rice, salads or salad dressings, soups, casseroles and whole-grain, bean, or vegetable side dishes. You’ll add plenty of bacon flavor to these foods with very little extra salt and fat.

To reduce fat, microwave (on top of a few layers of paper towels to absorb the grease) or bake it on a pan with a slotted rack rather than fry it on the top of the stove.

Why Bacon Is So Darn Good

Bacon is delicious because of its umami, a word borrowed from the Japanese language that describes a savory, concentrated, super-flavor that leaves a deeply satisfying aftertaste in your mouth. Although added salt and salt products, like monosodium glutamate and soy sauce, can enhance the flavor of all foods, umami is found naturally in many foods, without adding excess sodium. You may find you miss bacon less by substituting healthier sources of umami. Other umami-rich foods include shiitake and other mushrooms, concentrated meat broths, smoked fish, ripe tomatoes and even some condiments like ketchup. Some cooking techniques, like roasting and slow grilling, raise the umami levels in meats and vegetables.

Fake It ‘Til You Make It

If you want to wean yourself off bacon (and other processed meats) altogether but still long for the taste, you can fake bacon flavor by adding one of several smoked, umami-rich seasonings to healthier foods. One of our favorites is smoked sweet paprika, which you can sprinkle (with a little salt) onto just about anything for satisfying and intense bacon-like flavor. Try it on roast chicken parts, deviled eggs, garbanzo or white bean salad, grilled cheese sandwiches, corn on the cob, or broiled tomatoes, chilies and stews, seafood chowders, and casserole-style dishes like paella and beans and rice.

Some chefs sprinkle long, thin slices of tofu or eggplant with smoked paprika before roasting and serve just like strips of bacon alongside eggs and toast for breakfast. Cooking with smoked paprika brings out its sweet-smoky flavor, but be careful not to cook at very high direct heats or the seasoning can burn. Other seasonings that lend unique smoky and satisfying flavor to these and other foods include smoked salt, or a drop of all-natural hickory-flavor liquid smoke seasoning, such as Lazy Kettle brand. For smoky flavor with a little spicy heat, try hot smoked paprika or a pinch of chipotle powder.

Updated on: October 13, 2017 View Sources

Sources

Continue Reading What Do Diabetes Nutrition Experts Really Eat? 3 Pros Share Their Healthy Eating Tips

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