By: Lisa M. Pressey
Cherry Tomato Saute was inspired by a recipe I found on PCRM.org, and I modified it. This recipe is a complete meal and great for someone who is diabetic. Additionally, it is low in calories, low on the glycemic index, low in fat, offers a good amount of fiber, and it’s loaded with lots of other nutrients.
Eating a variety of food allows you to reap the benefits of all the different antioxidants they offer. Eat a balanced diet to achieve optimal health. Equally important, diets high in antioxidants are beneficial in preventing chronic disease.
What makes this meal so special?
Brown rice is digested more slowly, therefore it will not cause a spike in your blood sugar. Furthermore, vitamin C in citrus increases the absorption of iron in spinach and other leafy greens. In addition, artichokes are a good source of fiber and cooked tomatoes are rich in lycopene that fight free radicals. This meal undoubtedly has several benefits for preventing chronic disease.
INGREDIENTS
- 1 cup brown rice, cooked
- 1 tablespoon olive oil
- can of artichoke hearts
- assorted cherry tomatoes
- 1 1/2 cups fresh spinach
- 1 tablespoon agave nector
- juice of 1 lemon
- 2 cloves garlic, minced
- 3 scallions
- salt, to taste
- pepper, to taste
DIRECTIONS
- Cut the artichoke hearts in quarters, cut the tomatoes in half, then add them both to a pan over medium heat with a tablespoon of olive oil. Cook for about 5 minutes.
- Start a pot of brown rice at the same time and cook according to directions.
- Mince the garlic, then set aside.
- Next, add the spinach, garlic, lemon juice, agave, salt and pepper to the pan, then stir to combine. Cook until spinach is wilted, about 2-3 minutes.
- Put about a half cup of cooked rice in a bowl, add a few spoons of the vegetables, then slice some scallions on top.
As a plant-based nutrition specialist in training, I can ensure you this meal is great for anyone who is diabetic, gluten free, dairy free, vegetarian, vegan or looking to follow a plant-based diet of any kind.
On the other hand, if you are not ready to give up meat, you could add some shrimp, or chicken. Avoid meats with high amounts of saturated fats, as they wreak havoc on your system.