The more people I get to know and work with are telling me about their diagnosis of being pre-diabetic. Type 2 diabetes is a lifestyle disease and simply changing your lifestyle with some very easy swaps can help get you or a loved one away from this disease. I am not here to recommend a diabetes diet, but we can actually all benefit from these tips!
Increasing our vegetable intake increases our vitamins and minerals, which means our over all health. Vitamins and minerals work on a cellular level to enhance the inner workings of our bodily functions. When we increase this we are able to allow our body to work to the best of its ability, which means reduces your risk for lifestyle diseases like Type 2 diabetes, cardiovascular disease, and high blood pressure.
Are you sensing a trend here?!? More vegetables means more fiber. Yes if you purchase a whole grain pasta there is slightly more fiber than the white pasta. Nonetheless not enough fiber. When we make a dish mainly vegetables we are able to really increase our fiber intake while keeping our caloric intake down. Fiber really helps our digestive system move things along, aids in reducing our bad cholesterol levels and helps to keep us fuller longer by consuming less.
Okay I think you got the point now! Vegetables add so many different colors and flavors. We really don't eat enough and we should find ways to increase them in our diet. Vegetables are packed with water. Water is a vital part of our health and beauty. The more hydrated we are the better our cells can perform their work and the more youthful we look.
Yields 4 servings
Time: 45-60 minutes
5-6 large zucchini - spiralized or ribboned
1 lb ground bison
1 16 oz can of Pomi diced tomatoes
1 small can tomato sauce
2 tablespoons tomato paste
1 yellow onion - small dice
2-3 garlic cloves - minced
2 carrots - small dice
1 bunch fresh basil
1/2 cup olive oil
Red pepper flakes (optional)
Freshly Grated Parmesan & Ricotta to garnish
1. Cut the onion, mince the garlic, and dice the carrots.
2. In a large skillet pan add the 1/4 cup of olive oil and the vegetables you just cut. Season with salt and pepper. Let this cook over medium heat for about 5 minutes.
3. Add the tomato paste, tomato sauce and diced tomatoes, season well. If you like basil in your sauce, add it now. Bring this to simmer and let it cook without the pan covered for 15-20 minutes.
4. Season the ground bison well with salt and pepper. In another skillet pan add a few tablespoons of olive oil. Over medium high heat add the ground bison. Cook just until there is not more pink. This is a leaner red meat so adding the olive will help give it more of a palatable flavor. Then add this to the tomato sauce and bring the heat to just a light simmer. Cover the pan and let the flavors blend together for about 15-20 minutes.
5. Meanwhile you can spiralize the zucchini. If you do not have a spiralizer you can use a vegetable peeler and peel ribbons of the vegetable. In the same pan you browned the meat add the remaining olive oil over low/medium heat. Add the spiralized the zucchini and coat the vegetables with the olive oil. Then add the sauce to the pan to sauce the "noodles" like you would pasta.
Serve, garnish, and enjoy!