People with diabetes can essentially eat the same foods as everyone else, though it’s important they pay especially close attention to their total daily carbohydrate consumption. The same tenants of a healthy diet apply to all: Eat a diet rich in fruits and vegetables, whole grains, lean protein, and calcium-rich dairy; also, maintain a healthy weight and keep a watchful eye on sodium.
This recipe is from dietitian and chef, Jackie Newgent, author of The With or Without {Meat} Cookbook.
The new book includes flexitarian recipes designed for diabetes, prediabetes, or heart health, and most are Mediterranean in style.
To create the “steaks,” Jackie suggests the following technique: With a chef’s knife, slice down from the top of the cauliflower head down through the stem end. Use the largest center slices as “steaks.” Reserve the remaining cauliflower for other recipes, or toss with olive oil and roast with the steaks.
- Serves: 2 steaks
- Serving size: 1 steak, ½ cup sauce
- Calories: 150
- Fat: 10g
- Saturated fat: 1g
- Carbohydrates: 15g
- Sodium: 470mg
- Fiber: 5g
- Protein: 6g
- 2 (1-inch-thick) whole slices from a medium head cauliflower (about 6 ounces per slice)
- 2½ teaspoons extra virgin olive oil, divided
- 1 teaspoon minced fresh rosemary, divided
- ¼ teaspoon freshly ground black pepper, divided
- ⅛ teaspoon sea salt, or to taste
- 1½ cups thinly sliced crimini mushrooms (4 ounces)
- ½ cup marinara sauce
- ¼ cup low-sodium vegetable broth or water
- ⅛ teaspoon dried hot pepper flakes, or to taste
- 2 teaspoons pine nuts, toasted
- {With Meat} Add 4 ounces crumbled, uncooked ground turkey and a pinch of sea salt along with the mushrooms in step 2.
- Preheat the oven to 425°F. Brush the cauliflower "steaks" with 1½ teaspoons oil and arrange on a baking sheet. (We lined our baking sheet with parchment paper.) Roast until lightly caramelized and the cauliflower florets are cooked through, about 20 minutes. Gently flip over each "steak," sprinkle with ½ teaspoon minced rosemary, ⅛ teaspoon pepper, and the salt, and roast until well caramelized and the cauliflower stems are cooked through, about 12 minutes. Adjust seasoning.
- Meanwhile, heat the remaining 1 teaspoon oil in a small saucepan over medium heat. Add the mushrooms and the remaining ½ teaspoon rosemary and ⅛ teaspoon pepper, and saute until the mushrooms are softened, about 5 minutes. Add the marinara sauce, broth, and hot pepper flakes, and bring to a boil over medium-high heat. Reduce heat to low and simmer, covered, until desired consistency, about 8 minutes. Adjust seasoning.
I would LOVE to win this cookbook! I am a pescetarian but my husband eats meat/low carb so this cookbook would really simplify my cooking. No diabetes here but it does run (strongly) in my family so anything we can do to prevent it is fantastic!
I follow you on Pinterest!
I follow you on Facebook!
I (publicly) shared it on Facebook!
This cookbook sounds fantastic!! My husband is diabetic and I am watching my diet too so some new, fresh and healthy recipes would be welcome!! Thanks!
I’d love to win! We have two under two, and I had gestational diabetes with both pregnancies, and able to maintain with diet alone. I was immediately “fine” between pregnancies, but my A1C results after our second have been high, and require medication. It’s super important that I get this under control and instill healthy eating habits in our children, as heart disease and diabetes run rampant in both our families.
I would love that book! I have a busy family of 5 to feed.
Dad has cholesterol issues, 1 child is vegetarian, 1 is a carnivore, last one is an athlete in training. I’m always looking for mostly one meal we can all be happy with!
I’m pre-diabetes, need to lose weight and lower my cholesterol
I am always looking for healthy recipes for my family.
With two vegetarians and two meat eaters, our family needs this cookbook. I loved your stir-fry edamame recipe on the podcast 🙂 I’ve been a fan of M-M-Moms for more years than I can count!
Jennifer, you brought a big smile to our faces today. So glad you’re part of our MMM family!
I loved this podcast. Diabetes runs in my family, and I also had gestational diabetes with both of my pregnancies. I am very aware of blood sugar issues, and I would use this cookbook often.
Hi Liz – would love to receive this book as I am always looking for new recipes and inspiration for my lovely husband. Also my mother was recently diagnosed with type 2 diabetes and it would be nice to treat her from time to time!
Hi Sigla: Great to hear from you. We neglected to add that the giveaway is U.S. only. Now I’ll have to visit you in the UK and bring you a copy of the book!! Hope you and your beautiful family are doing well.
Hi Liz – am always looking for inspiration and new ideas for my lovely husband and family! Also, my mother recently diagnosed with type 2 diabetes and would be nice to treat her from time to time. Sigla x
want this book, whole family of diabetics.
I’m a mom of two young kids, and diabetes runs in my husband’s family, though he doesn’t have it yet. I just recently discovered how amazing roasted cauliflower is so I’m looking forward to trying the cauliflower steaks this weekend! We’re trying to reduce the amount of meat in our diets so that it’s not the main portion of the meal and I love the idea of being able to do the same recipe with or without meat. I’m also looking for ways to pack delicious and nutritious lunches and snacks for all four of us that is less dependent on packaged carbs – since those tend to be easiest and cheapest for me right now.
We just had our vegetarian niece move in with us so the book would be a big help in our meal planning.
I follow you on FB
I am a Diabetic and would LOVE to win this cookbook.
I’m trying to eat healthier and set a great example for my daughter.
My MIL lives with us and she has diabetes. She’s working really hard to alter her diet to help manage it and I’d love to be able to help and also be able to feed the young kids something they’ll eat!!!
My husband and I are always trying to reduce the amount of meat we eat for health as well as economic reasons. This seems like a great book for meat-free dinner ideas and even better — I think it will teach me how to think about dinner without starting with the meat.
I have type 1 diabetes and my son and I are both vegetarian. We would love this cookbook!
I have a nephew who is diabetic and would love to bake for him some new things.
I would love this cookbook because my husband and I are vegetarian and our kids are meat eaters. I am forever trying to make things that I can do both ways.
I would love to win this book to find healthier ways to make food and I’m trying to eat less meat as well.
I posted to Twitter.
I posted to Facebook.
I follow you on Pinterest.
I follow you on Facebook and Twitter
I would love this book because I’m trying to lose weight so I can stop being pre-Diabetic. I also really enjoy eating veggie dishes at least part of the week.
I follow you on Pinterest
I follow you on Facebook and Twitter.
I posted on Twitter
I need to eat healthier – this would be a great resource!
I’ve always been very conscious of eating healthy and staying fit. I’ve recently begun to eat more veggie-centered meals and found them to be satisfying, but light. I’d love to incorporate even more veggies into my fortywith this book!
I’ve always been very conscious of eating healthy and staying fit. I’ve recently begun to eat more veggie-centered meals and found them to be satisfying, but light. I’d love to incorporate even more veggies into my diet with this book!
I have been trying to incorporate more meatless meals to reduce our footprint and this book sounds like it has a lot of yummy ideas.
I mostly don’t eat meat, but my partner does – so this book would be really good for us.
I am always looking for ways to eat healthy for myself and my family! This book would be a great help. I already follow you on Pinterest and subscribe to your podcast, which I love!!! You ladies always make me laugh!! I also have your app and I am loving that too!!
We eat vegetarian several times a week and I’m always looking for new family-friendly recipes.
I would love to win this cookbook! I am trying to get my family to eat healthier, lose weight, and prevent Diabetes since there are multiple family members who have it.
My wife & I have been trying flexitarian (though I just learned the phrase). Sometimes eating mean, sometimes not. We have been eating healthier, trying to stay closer to the earth. This cookbook looks like it would be a good help in our quest. Thank you.
I would love to win this book because my husband was just diagnosed with high cholesterol. We are trying to control it with diet and healthy eating. I could use any resourse I can get to help us through this change in diet and habits. I’m open to any ideas especcially since my 10 year old son is having issues with the lack of junk food in the house now.
I would love to win! My dad is diabetic and overall I’d like my family to eat haltheir.
In the homestretch of my first pregnancy and will be looking for a way to lose the baby weight while ejoying delicious food. Thanks!
I follow on Facebook.
Trying to eat healthier and keep the cholesterol down.
We try to live healthy and one way is to avoid sugars and have more meatless days
Follow all! Would love this book!
Luckily I don’t have diabetes nor does it run in my family. We love our veggies around this joint and I’m always in need of more veggie filled recipe ideas!
I follow on Pinterest
I like MMM on fb.
To try new and healthy things ,thank you
I want to win this book because I am currently working with patients with DM and could use some inspiration for good cooking resources for diabetics.
I am always looking for healthy, flexible recipes!
Of course I follow you lovely ladies everywhere! Big fan of the podcast, too! Would love to try out Jackie’s tasty recipes! Thanks for sharing 🙂
My husband is high risk for diabetes and has high cholesterol. I need some new healthy recipes to try.
I’ve gained over 20 lbs. since my painful divorce 2 1/2 years ago. I would love to win this cookbook to help me get back on track and help me get back to a healthy weight.
I am pre-diabetic and I need to re learn how to eat AND lose weight!
tweet! https://twitter.com/SweepsCat713/status/473331514453680128
FB https://www.facebook.com/Shelbie713/posts/806366936049951
Pinterest follow http://www.pinterest.com/sweepscat713/
follow on twitter @sweepscat713
follow on FB Shelbie Johnston
My Aunt is Diabetic and diabetes runs in our family. This would be a perfect cookbook because I like to keep our meals in check so they are delicious and healthy.
I tweeted this giveaway! https://twitter.com/keshakeke/status/473391122228588544
I follow via pinterest
I follow via Facebook and twitter
I shared on Facebook
My father had diabetes and recently passed away due to complications. I do not want that to be me. I do my best to eat healthy and am always in search of new ideas
I would love this cookbook! My mother has diabetes and feels she’s missing out on good food at times. I am pre-diabetic and trying very hard to avoid getting diabetes. I also have recently managed to get my cholesterol below 200 after 12 years. I want to keep my low cholesterol. I follow you on Facebook and I’m going to share about this contest!
I am the listener who sent the email prompting this podcast. So thank you for the podcast!! I would love love this cookbook. It would help me so much. I follow you on Facebook, Pinterest, and twitter.
I would love to win this for my best friend. She was diagnosed with Type I diabetes as an adult and has been vegetarian for 20+ years. She’s recently started cooking at home more and is trying to incorporate some lean meats into her diet for more protein. I immediately thought of her when I listened to this episode! But if I don’t win, I’ll just buy it for her. 🙂
I follow you on Facebook, too!
I follow you on FB!
I follow you on Pinterest! (chloesmumma)
I follow you on Twitter! (@mightiersword)
follow you on fb and pinterest. What a great concept for a book.
I’d love to win this book since I love to cook with meat and without meat! I’ve had high sugar for the last two years and had gestational diabetes during my pregnancy this past year. I’m trying to make changes best I can to keep from becoming a diabetic. I follow you guys on facebook and pinterest too!
My mom has diabetes. We both need to keep an eye on what we eat! I’ve been wanting to eat less meat. I would love to try this book! Thanks!