About 1 in 3 Canadians is living with diabetes or prediabetes and studies show that men may be at a higher risk for diabetes. With this diagnosis comes a chance of developing retinopathy, a disease that results when high blood sugar levels damage the blood vessels in your eyes. These grilling recipes are made with a diabetic diet in mind, but they’re so good everyone will want some! #CanadianMensHealthWeek
1. Grilled Fish Tacos With Strawberry-Mango Salsa
This fish taco recipe becomes extra lively when you top if off with juicy strawberry-mango salsa. The sweet berries and tropical mango are the perfect combo for this festive summer dish.
1 tbsp extra virgin olive oil
2 tbsp lime juice (freshly squeezed)
1 tsp lime zest (freshly grated)
1/4 tsp chipotle chili powder
1/2 tsp ground cumin
1/4 tsp fine sea salt
1/4 tsp freshly ground black pepper
1 lbs cod filets (or similar flaky white fish)
8 corn tortillas
1/2 cup strawberries (chopped)
1/2 cup mango (chopped)
1 small shallot (minced)
1/4 cup fresh cilantro (optional)
1. In a medium bowl, whisk together the oil, lime juice, lime zest, chili powder, cumin, salt, and pepper. Add the cod and marinate in the refrigerator for 15–20 minutes.
2. While fish is marinating, stir together all the salsa ingredients in a medium bowl.
3. Preheat an outdoor grill or grill pan to medium-high heat.
4. Remove the cod from the marinade and grill for 3–4 minutes on one side. Then flip and grill 1–2 minutes on the other side, or until fish flakes easily with a fork.
5. Transfer the cod to a plate and let it rest for 5 minutes, then use a fork to flake it into bite-size pieces.
2. Grilled Cheesy Eggplant
Eggplant is a low-carb vegetable and does not raise blood sugar levels significantly. If you cant find baby eggplant, you can use regular eggplant for this recipe.
1 tbsp olive oil
2 baby eggplants (cut in half lengthwise)
1/8 tsp garlic powder
1/8 tsp black pepper
1/4 cup mozzarella cheese (part-skim, shredded)
1 tbsp balsamic vinegar
Parmesan cheese (freshly grated)
1. Preheat grill to medium-high.
2. Drizzle the olive oil evenly over the eggplant halves. Sprinkle eggplant evenly with garlic powder and black pepper.
3. Place eggplant halves on grill cut side down and cook for 3-4 minutes, until tender.
4. Flip over and spread mozzarella cheese evenly over eggplant halves. Grill an additional 3-4 minutes until cheese is melted.
5. Remove eggplant from grill and place side-by-side on a serving dish. Drizzle evenly with balsamic vinegar and Parmesan cheese.
3. Sugar-Free Barbecue Sauce
This tangy, spicy, smoky, homemade barbecue sauce may lack sugar but definitely packs a punch in the flavor department!
6 ounce can tomato paste
1/3 cup apple cider vinegar
3 tablespoons white wine vinegar
1/2 cup water (or more if too thick)
2 tablespoons worcestershire sauce
2 teaspoons chili powder
1/2 teaspoon adobo sauce (chipotle pepper optional)
1/4 small yellow onion, grated
1 large garlic clove, grated
1 teaspoon salt
1/4 teaspoon cinnamon
1/2 teaspoon ground black pepper
1. Combine all of the ingredients in a medium saucepan over medium-high heat.
2. Bring the mixture to a boil and then reduce the heat and let simmer on low, uncovered, for about an hour.
4. Grilled Tenderloin With Peach Salsa
The savory, herbal flavors of the dry seasoning are complimented perfectly by the seasonal fruit salsa, which adds a slightly sweet flavor and some fiber without adding significant carbs per serving. Still if you’re looking to limit carbs even further, the salsa can be omitted—the grilled pork tenderloin is quick, easy, healthy, and delicious all on it’s own!
1/4 tsp black pepper
1/2 cup red onion (finely diced)
1 lbs pork tenderloin
1/2 tsp garlic powder
2 peaches (peeled and diced)
1 tsp dried oregano
1 green bell pepper (finely diced)
1. Preheat grill to medium-high.
2. Season the pork with the black pepper, garlic powder, and oregano.
3. Place the pork on the grill and cook, turning frequently, for 12 to 15 minutes, or until done. Transfer the pork to a platter and allow the meat to rest for 10 minutes before carving.
4. Meanwhile, in a small bowl, mix together the peach salsa ingredients. Slice the pork and serve with peach salsa.
5. Sugar Free Mojito Mocktail
While this is technically not a recipe for the grill, it just wouldn’t be summer without a refreshing mojito in your hand.
16 large fresh mint leaves, plus 4 sprigs to serve
2 fresh limes, washed and cut into small chunks
4 tsp granulated artificial sweetener (add more if desired)
3 1/4 cup sparkling water
12 ice cubes
1 fresh lime, sliced or cut into wedges, to serve
1. Divide the mint leaves and lime chunks between four individual glasses, giving each chunk a squeeze as you add it.
2. Add the sweetener and squash together with the handle of a wooden spoon to bring out the juice and flavours.
3. Add the ice cubes to each glass, top up with sparkling water, stir and serve with a sprig of mint, a couple of pieces of lime and a straw.