Diabetes Blogs

Balsamic Salmon, Mushroom Quinoa, and Kale

Did you know that having Diabetes puts you at a higher risk for heart disease? It's important to make heart healthy choices to keep your blood pressure and cholesterol in good range to reduce your risk.

Select mono and polyunsaturated fats (those found in olive, canola oil, nuts, and avocado) over saturated fats (those found in meat and dairy products- butter, milk, sour cream etc.) Omega 3 fatty acids (found in fish) are heart healthy as well and help prevent atherosclerosis. I typically do a glaze over my salmon before it goes on the grill or the oven, but this is a new one for me. It was amazing and can't wait to share it with you all! 

Quinoa is a wonderful whole grain that can be part of a healthy diet and good for your blood glucose. It cooks within 15 minutes as well, making it a great side dish for busy nights. Quinoa is actually a seed that is light in texture and slightly nutty in flavor. One serving (1/2 cup) provides ~110 calories, 2 g of fat, 20 g carbohydrates, 2 g fiber, and a whooping 8 g of protein. Did I mention that it was gluten free? 

Balsamic Honey Mustard Salmon

Serves 4 


~1 pound fresh salmon, cut into 4 pieces

2 Tbsp balsamic vinegar

1 Tbsp olive oil

1 tsp honey

1 Tbsp rice vinegar (optional)

2 Tbsp dijon mustard

1 Tbsp lemon juice

pepper, to taste


1. Preheat the oven to 400 degrees. Place piece of tin foil on a baking sheet and spray with cooking spray.

2. Mix all ingredients except salmon in a small bowl. Pour over salmon and allow to marinate for 20 minutes.

3.  Bake salmon for 20 minutes. 


Mushroom Quinoa 

Makes 10 servings 


1 tsp olive oil

1 tsp minced garlic

1 cup chopped mushrooms

1.5 cups of dry quinoa

1 cup of low sodium chicken or vegetable broth

1 1/2 cups water

1/2 cup chopped scallions


1. Heat oil in a small frying pan over medium heat. Add garlic and mushrooms and saute for 3-4 minutes. Remove from heat and set aside. 

2. Meanwhile, place quinoa, broth, and water in a medium saucepan and bring to a boil.

3. Cover, and reduce to a simmer over medium heat for 15 minutes or until all liquid is absorbed.

4. Mix in mushrooms and scallions and serve warm. 


Nutrition facts: 4 oz salmon, 1/2 cup quinoa, 1 cup steamed kale. 

325 calories, 10 g fat (2 g saturated), 30 g protein, 28 g carbohydrate, 5 g fiber, 300 mg sodium 

(2 carbohydrate exchanges)







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