Diabetes Awareness Month

November is Diabetes Month

By Jacqueline Gomes, RDN, MBA

It’s National Diabetes Month and a good time to remember that, as with all foods, you need to work them into your individualized meal plan in appropriate portions. There is no need to purchase “specialty foods”; everything you need to manage your blood sugars and work towards a healthy eating plan can be found right in our stores.

Here are some tips to get you started:

  • Eat meals at regularly scheduled times. You’ll find that you have more energy and less hunger when you stick to a mealtime routine.
  • Choose filling proteins that are low in fat such as nonfat dairy products, legumes, whole roasted chicken, fish and lean meats.
  • Increase fiber intake by choosing carbohydrate foods that come from whole grain breads or cereals, pasta, brown rice, beans, fruits and vegetables.

Increasing dietary fiber is a general guideline for the entire population, not just for people with diabetes. People with diabetes who eat more high-fiber fruit, vegetables, and grains can improve their blood sugar control and may reduce their need for additional diabetes medicine.

Limit sources of high-calorie and low-nutritional-value foods, including those with a high content of added sugars.

Spinach Cauliflower Mash

Cauliflower Mash

If you’re watching your carbohydrate intake, my spinach cauliflower mash is the perfect substitute!

Prep: 15 minutes

Makes: 4 servings


  • 1 Large Head Foxy Cauliflower
  • 1 tablespoon olive oil
  • 2 garlic gloves, minced
  • 4 tablespoons grated parmesan cheese, separated
    Salt & pepper
  • 1 cup baby spinach
  • 1 tablespoon reduced fat cream cheese
  • Fresh chives, finely chopped.


  1. Break apart cauliflower into florets. Place a steamer basket over a large pot of boiling water, steam cauliflower for about 10 minutes or until tender.
  2. Meanwhile, heat the olive oil in a small pan and cook garlic until soft, about 2 minutes.
  3. Add steamed cauliflower to a large bowl, add in garlic and cream cheese. Using an immersion blender, blend until smooth. Stir in 2 tablespoons of parmesan cheese, the spinach and salt, pepper.
  4. Pour into a baking dish, sprinkle the top with the remaining parmesan cheese. Place under broiler for about 3 to 4 minutes or until top is golden brown. Sprinkle with chopped chives and enjoy!

Recipe by: Jacqueline Gomes, RDN, MBA

Nutrition information ¼ of recipe:

124 Calories; 12g Carbohydrate; 7g Fat; 8g Protein; 365mg Sodium; 6g Fiber