Turning the Tide on Lifestyle Diseases: Diabetic-friendly lunchbox ideas

For anyone who has been following this series (and this is the 19th blog), diet is quite a fundamental ingredient in the mix of lifestyle medicine interventions.  One of the biggest contributors to the scourge of chronic diseases, that entrap our society in health-limiting prisons, is what we put in our mouths.

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Of course there are many factors – lack of exercise, sleep deprivation, fresh air and sunshine, lack of loving social and spiritual connections and water.  Each of these is vital.  But perhaps diet is the most obvious factor, and can make the biggest difference in the quality of our lives if we make the necessary changes.

I did mention in one of the blogs the concept of the “Spectrum”.  This is well expounded by Dr Dean Ornish on his website and in his books.  We are faced with many choices daily, and some choices are patently unhealthful, and others are significantly better in our journey to health.  Each of us needs to decide where we are headed health-wise and incorporate as many changes as we can in our present state of knowledge and experience.  Some people will go all out and transition to a whole-food, plant-based diet and feel great almost immediately, and others will gradually make changes, with increasing benefits as they embark on this journey.

By now, those of you have been following this blog, will have guessed that I find sound scientific evidence to favour a whole-food, plant-based diet. 

This does not mean that one cannot live a long and happy life on any other rational diet that includes plenty of plants and whole foods.  For most of my life I have been ovo-lacto vegetarian, and am gradually adopting a diet that minimises animal products.  This is not a moral issue, but the bulk of evidence I have studied suggests that this is the best health option, particularly in terms of preventing or reversing diabetes, heart disease, high blood pressure, auto-immune and allergy-caused diseases and maybe even many of the common cancers.

Here is a fascinating short video clip of scientific studies to show that eating green leafy vegetables actually results in levels of chlorophyll in your blood.  These can be high enough, in the presence of sunlight shining on your skin, to generate co-enzyme Q-10.  This vital anti-oxidant reduces inflammation and can help in the management of diabetes, as well as many other chronic conditions.

https://foodrevolution.org/blog/food-and-health/regenerate-coenzyme-q10-naturally/

But I promised you diabetes-friendly recipes for lunches.  Here is one that I have found very tasty and easy to prepare.  What is great about it is that you can vary the constituents according to what is in your fridge.  I use whole-wheat pasta, just because I think it is more nutritious than white pasta; but you can equally use whole wheat bread or any other whole grain base – brown rice, quinoa, bulgar wheat, potatoes, etc.  Thanks to Catherine Katz, wife of former president of the American College of Lifestyle Medicine, and mother of a whole household of children.

https://cuisinicity.com/tvp-veggie-meat-sauce-vegan/

May Solomon shares her expertise again with the following recipes.

LUNCHES

Hummus – GREAT FOR THE LUNCH BOX

Ingredients

1 cup chickpeas

1/4 cup tahini (or ground sesame seeds)

1 clove garlic

1 tsp salt

3 Tbsp lemon juice (fresh)

Method

1. Empty chickpeas into the blender.
2. Add all other ingredients and blend until very smooth.
3. For variation, you can add a few basil leaves or some peppadews.
4. Enjoy on whole grain toast or with a raw salad in pitas.

Chickpea “Tuna” Sandwich Spread – GREAT FOR THE LUNCH BOX

Ingredients:

2 cans chickpeas (drained & rinsed)

1 large onion (chopped)

1 cup sliced olives

1 cup vegan mayonnaise

1 Tbsp cumin

3 Tbsp nutritional yeast flakes

1 bunch coriander (chopped)

 

Method

1. Empty chickpeas into a mixing bowl, and mash with a potato masher or fork, leaving chickpeas with lots of texture.
2. Add onions and olives and mix well.
3. Mix together mayonnaise, nutritional yeast flakes, cumin, and coriander.
4. Add mayonnaise mixture to chickpeas and mix very well.
5. Enjoy on whole grain toast or bread. If taking to work for lunch, spread “tuna” on sandwich only when ready to eat. Don’t forget to include a large, raw salad with your meal.

 

Greens & Beans Soup

Ingredients

2 onions

4 carrots

250g broccoli

250g green beans

3 stalks celery

2 sweet potatoes or some butternut

1 bunch kale/spinach

1 cup beans/chickpeas (cooked)(or use one tin of beans/chickpeas)

 

Method

1. In a large pot, add all ingredients, chopped small.
2. Add enough water and salt and bring to boil. Lower heat and simmer until vegetables are all tender.
3. Blend soup for a smooth, creamy consistency, or enjoy a hearty chewy veg soup.
4. You may add some cashews for a creamier texture.
5. NOTE: You may use any vegetables you have available.

 

Easy Pita Pizzas

Ingredients

2 whole wheat pita breads (or as many as you need)

Hummus or cheese sauce (see below for recipes)

Toppings of your choice (sliced baby marrows, cherry tomato halves, olives, sliced mushrooms, peppers, onions, pineapple, etc.)

Method

1. Place pitas on a baking tray.
2. Spread a generous amount of hummus or cheese spread on each bread.
3. Garnish with toppings of your choice.
4. Bake at 180 degrees for about 10 minutes, or until vegetables are tender.

 

Easy Cheese Sauce (Cholesterol-free)

Ingredients

2 cups potatoes, diced large

1 cup carrots, diced large)

½ cup water

1/3 cup olive oil

2 tsp salt

1 Tbsp lemon juice

½ cup nutritional yeast (obtained from health food store or health section of supermarket)

 Method

1. Boil potatoes and carrots in water until soft.
2. Blend potatoes and carrots along with the rest of the ingredients until smooth.
3. Stores well in the fridge for up to a week.

 

Cashew Cheese Sauce

Ingredients:

1 cup water

¾ cup raw cashew, soaked overnight and rinsed

3 tbsp tahini (or well ground sesame seeds)

1¼ tsp salt

4 tbsp nutritional yeast flakes

2 tsp onion powder

½ tsp garlic powder (or 1 small clove garlic)

½ cup diced red pepper

3-4 Tbsp freshly squeezed lemon juice

Method

1. Blend together all ingredients on high until smooth and creamy.
2. Pour mixture into a pot, and allow to thicken over medium heat, stirring constantly.
3. Serve over a low carb lasagna, baked potato, or as a dip for corn chips or crackers.

 

Steamed Vegetables with Creamy Cashew White Sauce (or “Cheese” Sauce)

Ingredients:

½ head of cauliflower, broken into florets

½ head of broccoli, broken into florets

1 bunch asparagus

3 large baby marrows

1 cup creamy white sauce or cheese sauce

Method

1. Steam all vegetables until tender, but still bright in colour.
2. Place steamed veg in a serving dish and pour sauce over vegetables when ready to serve.

Black Bean, Avo & Quinoa Bowl

Ingredients:

2 cups cooked quinoa (about 2/3 cup uncooked quinoa)

2 cups cooked black beans (or any other beans if you cannot find black beans. If you decide to use canned beans, rinse them well before using)

2 cups roasted diced veg, like sweet potato or butternut

1 or 2 medium avocados, diced

1½ cup raw salad (halved cherry tomatoes, small diced cucumber, whole kernel corn, diced red peppers)

1 cup fresh coriander, chopped

1 cup hummus

¼ cup lime juice

Method

1. Place quinoa in your lunch bowl.
2. Top with black beans, roasted veg, avocado and raw salad
3. Garnish with fresh coriander.
4. Stir hummus and lime juice together in a small bowl; thin with water to desired consistency. Drizzle the hummus dressing over the bowl.

 

Completely Vegetable Lasagna

Ingredients

4-5 baby marrows

2 cups lentils

4 large onions

5 large tomatoes

Dried or fresh herbs to taste

2 tbsp honey

Vegetables of your choice (mushrooms, broccoli, carrots, etc.)

2 large bunches spinach

4 tbsp whole grain flour

Savoury cashew cream (see recipe below) or other non-dairy cream

Easy cheese sauce or cashew cheese sauce (recipes above)

Lasagna Sheets: Using a vegetable peeler, make thin slices of “lasagna” sheets from large baby marrows. You will need 4 to 5 baby marrows, depending on their size.

Tomato and Lentils: Boil 2 cups of lentils with salt to taste. In a large pot, sauté 2 finely chopped onions. Add in whatever herbs you enjoy, like basil or mixed herbs. Add about 5 finely chopped or blended tomatoes and stir. Add salt to taste, and a little honey to take away the sour of the tomato. Once the tomato chutney is well cooked, add the cooked lentils, and continue cooking with the lid off until all excess water is absorbed or evaporated.

Creamed Vegetables: Sauté 2 finely chopped onions in grapeseed or coconut oil. Add about 300g mushrooms, and any other veg you enjoy, like sliced carrots, left over baby marrows, broccoli, green beans, etc. When vegetables are just tender, add 2 large bunches of shredded spinach. Add salt to taste, and any other seasonings you enjoy.

Once the spinach is cooked, add enough whole grain flour (about 3 or 4 tbsp) and stir well to thicken. Now add some white cashew cream to make a creamy and slightly thinner consistency.

To Make Up Lasagna

1. In a large oven dish, spread a little tomato and lentil mix.
2. Layer with baby marrow “lasagna” sheets.
3. Add a layer of lentil and tomato mix again, followed by some creamed vegetables.
4. Next, layer again with baby marrow and then some cheese sauce.
5. Repeat layers one more time, and finish with “cheese” sauce.
6. Bake for about 30 minutes in oven pre-heated to 180 degrees.
7. Serve with a large, raw salad.

Savoury Cashew Cream

Ingredients:

1 cup cashews, rinsed, soaked in purified water overnight or for a few hours, and rinsed again

1 cup water

¼ tsp salt or to taste

Method

1. Add all ingredients to blender and blend until smooth. Add more water for a thinner consistency.

I wish you well on your journey to more vibrant health.

I would love feedback on your thoughts thus as we have shared perhaps revolutionary ideas on lifestyle medicine.

Have a great week,

Dave Glass

Dr David Glass graduated from UCT in 1975. He spent the next 12 years working at a mission hospital in Lesotho, where much of his work involved health education and interventions to improve health, aside from the normal busy clinical work of an under-resourced mission hospital.

He returned to UCT in 1990 to specialise in obstetrics/gynaecology and then moved to the South Coast where he had the privilege of, amongst other things, ushering 7000 babies into the world. He no longer delivers babies but is still very clinically active in gynaecology.

An old passion, preventive health care, has now replaced the obstetrics side of his work. He is eager to share insights he has gathered over the years on how to prevent and reverse so many of the modern scourges of lifestyle – obesity, diabetes, ischaemic heart disease, high blood pressure, arthritis, common cancers, etc.

He is a family man, with a supportive wife, and two grown children, and four beautiful grandchildren. His hobbies include walking, cycling, vegetable gardening, bird-watching, travelling and writing. He is active in community health outreach and deeply involved in church activities. He enjoys teaching and sharing information.

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