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There are lots of things dietitians and nutritionists disagree on. But one thing we all agree on is that people need to eat more vegetables. Quite simply because most people don’t eat enough of them.
And here’s the thing: vegetables are a carbohydrate. And they are the type of carbohydrate you need to focus on eating, especially with diabetes or prediabetes.
The reason is, vegetables are low in carbs compared to things like bread, pasta and rice. Therefore, if you’re hungry, fill up on all you can eat veggies!
Still, when most people think about vegetables. They think they are destined to eat ‘steamed broccoli or carrots’ for the rest of their lives. Now, if you had to live on that it would be plain boring and not at all appealing long term!
The good news is, you’re not going to be stuck eating plain ‘ol steamed veg because there are many tasty things you can do with veggies to make them enjoyable – like this Cheesy Veggie Bake.
This is the type of meal that works well as a side dish with chicken, meats or fish. And, it can be made ahead, kept in the fridge and even be frozen for a later date.
Virtual Cooking Class
Recipe
Cheesy Vegetable Bake
Ingredients
- 1 medium onion - finely diced
- 2 carrot - sliced
- 2 zucchini - sliced
- 6 oz broccoli - equiv. to 1/2 broccoli - chopped
- 10.5 oz cauliflower - equiv. to 1/4 medium cauliflower - roughly chopped
- 4 tomato - diced
- 1 teaspoon dried basil
- 2 teaspoon coconut oil
- 1 cup cheddar cheese - grated
Instructions
- Preheat the oven to 420°F/ 220°C.
- Place all the chopped cauliflower, broccoli, carrot, and zucchini in a ceramic baking dish.
- Heat oil in a pan, add onion, and saute until well browned.
- Add the tomatoes and basil, then simmer for 2-3 minutes until nicely softened and saucey.
- Pour the mixture over the top of the vegetables, then use a spoon or spatula to mix the tomato into the vegetables so they are covered.
- Make sure the vegetables are dispersed evenly and then cover with a sheet of foil and then cook for 40 minutes.
- Remove the baking dish from the oven, top with the cheese and then put back in the oven uncovered. Bake for a further 10 minutes with the foil off so it goes nice and brown.
- Eat hot or cold on it's own or serve beside some fish, chicken, or beef for a tasty, healthy meal.
Nutrition
Options/ Alternatives
Cut carbs further – use asparagus, cabbage, or Brussels sprouts instead of carrots. Use spring onions/ scallions instead of onion.
Super dairy lovers – add 1/2 cup cottage cheese and mix through the tomato mixture.
Cheats – use canned diced tomatoes instead of dicing fresh ones. 1 x 14 oz/ 400 g can will do the trick.
Storage – keep in the fridge for up to 5 days. Can be frozen in an airtight container for up to 3 months.
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Where does the sugar come from in this recipe?
Vegetables! All natural foods also contain natural sugars.
Ty
Wonderful! Love these recipes!
I just put the veggie bake in the oven.
Hope you enjoy it Cheryk!
Made the Vegie Bake last night for dinner. It was delicious. My husband loved it as well. Will be a stable in our meal plans.
Thank you so much.
So glad you enjoyed it Marjorie!
I’ve just learned I’m pre-diabetic, so this is all quite new to me.
Couple of curiosities : Should I be concerned by what seems to be quite a lot of saturated fat( 40% daily value)?
Another recipe I viewed (Raspberry cream pie) showed high saturated fat AND cholesterol @ 52% daily value. Seems awfully high.
Just trying to learn.
Thanks for your helpful web-site.
Dennis
It’s so great that you’re being proactive, Dennis! We’ve previously written an article about getting started with a diabetic diet, this should give you some good information. As far as the fat goes…
Fat, especially saturated fat, often gets a terrible reputation when in actuality it doesn’t need to be feared. Same thing with dietary cholesterol, and you’ll be pleased to know that new research confirms dietary cholesterol (meaning when you eat cholesterol) has no impact on your blood level of cholesterol. The only fat you NEED to avoid is processed fat, as well as trans fat (they go hand-in-hand.) Otherwise saturated fat coming from dairy or meat is absolutely fine. Give this article a read when you have some time, it will help clarify a lot.
I SO appreciate hearing sound advice about real food! So tired of the crazy low-fat lies!
I’ve been told to eat 45-60 mg of carbs. I have type 2 diabetes. What gives? You can eat less carbs? What is the serving size? What would I add to reach the 45-60 mg of carbohydrates?
Hi Beth, most of our members find consuming between 50-80 grams of carbs per day results in the best control over their blood sugar– whoever told you to eat between 45-60 grams is pretty in line with our philosophy.
Your carb intake should come from vegetables, nuts, dairy, and maybe the occasional fruit– check out this list of the best foods for diabetes.
I don’t have cauliflower can it be omitted or substituted?
Absolutely! If you have additional veggies laying around in your fridge this is a great recipe to use them up- think vegetables like peppers, asparagus, or green beans. Alternatively you could increase the amount of broccoli or squash the recipe calls for. Otherwise just omit the cauliflower all together.
Thank you for the receipe, no salt or spices at all?
The original recipe is simply seasoned with basil- but by all means you can add additional salt and spices at your discretion. Let us know if you come up with any yummy modifications!
Thank you for this great recipe. I have been pre-diabetes for some time and have now been diagnosed with full on type 2 diabetes. I find it hard to understand why as I have never had a sweet tooth, as in biscuits,cakes etc. always been savoury for me. I’m finding it very hard to lose weight and wondered if age has anything to do with it, I’m 72 and weigh 12stone, 5ft 6inches in height. I’ve never carried weight, always been very thin ( 8 to 81/2 stone) until my middle sixties.
What do you recommend for exercise. I can’t walk too far as I have bad hips which become very painful so feel as if I’m in a catch 22 situation!
It’s not just sugar that causes diabetes Eileen – it can be a poor diet overall, and stress, lack of sleep and exercise and lifestyle and genetic factors can also be part of it. You can lose weight at any age. Many of our members are an older age and are losing weight successfully. You may need to make dietary changes – here’s a food list you may find helpful. As for exercise you could try yoga, swimming, light body weight exercises, tai chi etc.