Wellness & Wisdom Blog

The perfect fall recipes for balancing diet and diabetes.

Fall is officially upon us and with it comes the desire to relax on the couch with a cozy blanket, a comfort film and a warm hearty meal. When we crave comfort food, we usually think of starch-centered dishes that satisfy our taste buds, which aren’t always the best option for managing blood sugar. We can combine nutrition with those comforting flavors by focusing on what components of a meal benefit blood sugar control. Then we put those pieces together to make something like this meal: Roasted Salmon and Mushrooms, paired with Pumpkin Gnocchi and Broccoli Pesto. If that sounds complicated, don’t worry! Knowing what meal components are beneficial for blood sugar control means we can alter recipes to fit time constraints and aid our kitchen confidence.

Fantastic Fiber

Fiber is an essential part of diabetes management due to its slow digestion and benefits for blood sugar stabilization. Sources of fiber include vegetables, whole grains, nuts, seeds, beans and fruits. Fiber sources in this recipe include pumpkin, whole wheat flour, broccoli and walnuts.

Don’t have time to make gnocchi from scratch? Substitute the gnocchi with whole wheat, whole grain or legume-based pasta to maintain those blood sugar benefits from fiber.

Powerful Protein

Protein helps us feel fuller for longer, steady blood sugar levels and maintain muscle mass. Chicken, turkey, fish and plant proteins are great protein sources to incorporate into the diet, as they contain less unhealthy fats. Salmon is our main protein in this recipe and also provides healthy omega-3 fatty acids.

Capable Carbohydrates

Complex carbohydrates take longer to break down into glucose and offer us slow-release energy. These come from sources like grains and starchy vegetables, including pumpkin. Complex carbohydrates don’t give us those rapid blood sugar spikes that simple carbohydrates (sugars) do, since they take longer to digest.

Fabulous Fats

Fats also help to slow digestion and benefit blood sugar control. Healthy sources of fat include olive oil, avocadoes, nuts and nut butters, seeds and fatty fish (like salmon!).

If you don’t have a blender or time to make broccoli pesto, top your pasta with jarred pesto or a small drizzle of olive oil to keep those healthy fats involved. Our walnuts and broccoli don’t have to be taken away; they can be added to the sheet pan with the salmon and mushrooms.

Watch the video and follow along with Grace as she prepares a delicious Salmon and Gnocchi meal! Download the recipes here and make yourself a delicious fall meal.

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Roasted Salmon and Mushrooms, paired with Pumpkin Gnocchi and Broccoli Pesto

Meal Nutrition Information

Per serving:

Calories: 544 kcal
Carbohydrates: 49 g, Fiber: 7 g (42 g net carbohydrates)
Protein: 34 g
Fat: 25 g (4 g Saturated Fat)
Sodium: 622 mg

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Roasted Salmon and Mushrooms

Total Servings: 6
Total Time: 20 min

Ingredients

• 1 pound mushrooms (any variety), chopped
• 6 skinless salmon fillets (approx. 3 oz each)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 tablespoons minced garlic (approx. 4 cloves)
• 1 tablespoon Italian seasoning
• ½ teaspoon salt
• 1 teaspoon black pepper

Instructions

1. Preheat oven to 400 degrees Fahrenheit.
2. On a large sheet pan, toss mushrooms in 1 tablespoon olive oil, lemon juice, minced garlic, Italian seasoning, and ½ teaspoon black pepper. Arrange in a single layer.
3. Place salmon fillets on top of vegetables. Brush with remaining olive oil and sprinkle with salt and remaining black pepper.
4. Bake for 15 minutes, or until the internal temperature of the salmon reaches 145 degrees Fahrenheit. Serve.

Recipe Nutrition Information

Per serving:

Calories: 238 kcal
Carbohydrates: 4 g
Fiber: 1 g (3 g net carbohydrates)
Protein: 24 g
Fat: 15 g (2 g Saturated Fat)
Sodium: 199 mg

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Pumpkin Gnocchi with Broccoli Pesto

Total Servings: 6
Total Time: 30 min

Ingredients

• 1 cup unbleached all-purpose flour
• 1 ½ – 2 cups whole wheat flour
• 1 teaspoon salt
• 1 ½ cup pumpkin puree
• 2 large eggs
• 1 ½ cup broccoli florets (fresh or frozen)
• 2 tablespoons walnuts
• 2 cups or 1 bunch basil leaves
• 2 garlic cloves (or 1 tablespoon minced garlic)
• 2 tablespoons olive oil
• ½ teaspoon black pepper

Instructions

1. Place a large pot of water on the stove to boil.
2. If using fresh broccoli: boil for 30 seconds and then transfer the broccoli in a mixing bowl with ice cubes (this is called blanching). If using frozen broccoli: Steam according to package directions. Set aside to cool. Set water to return to a boil.
3. In a small sauté pan over medium-high heat, spread the walnuts into a single layer. After 1 minute, use a spatula or wooden spoon to stir about every 30 seconds, toasting for a total of 6-7 minutes. Set aside to cool.
4. On a clean, dry countertop or large cutting board, combine all-purpose flour, 1 ½ cup whole wheat flour and ½ teaspoon salt.
5. Form a well in the center of the dry ingredients and add the pumpkin puree.
6. Form a well in the center of the pumpkin and add the eggs.
7. Using a utensil, combine the ingredients together. Use your hands to knead the dough into a ball, adding more flour if the dough feels sticky.
8. Divide the dough into 4 equal parts.
9. Roll each piece of dough into a long skinny rope. Cut into pieces.
10. Add the gnocchi to boiling water and cook until they float to the surface (approx. 5 minutes). Set aside some of the pasta water and drain.
11. While the gnocchi boils, add the broccoli, walnuts, basil, and garlic to a food processor or blender. Pulse or blend on a low setting until it forms a coarse mixture.
12. Add olive oil, remaining salt, and black pepper. Blend until combined. Add pasta water until pesto reaches desired consistency.
13. Coat the gnocchi in the pesto and serve.

Recipe Nutrition Information

Per serving:

Calories: 306 kcal
Carbohydrates: 45 g
Fiber: 6 g
Protein: 10 g
Fat: 10 g (2 g Saturated Fat)
Sodium: 423 mg