17 Healthy Recipes for Type 2 Diabetes and High Blood Pressure

Having diabetes can make cooking and meal planning a task that takes a bit more attention to detail, but that does not mean it has to be difficult or even devoid of fun and flavor. When designing a meal plan to keep Type 2 Diabetes and high blood pressure at bay, it’s important to make sure that you’re including a variety of lean meats, fresh fruits, and vegetables, as well as whole grains and low fat dairy products. With this in mind, it’s nearly impossible not to design a meal plan for yourself that you’ll look forward to cooking for yourself; in fact, cutting sugar and unhealthy fats while keeping the five food groups intact will guarantee that you’re not only getting the most nutrients possible out of these ingredients, you’ll be able to manage your diabetes and blood pressure with ease.

A key part of cooking for diabetes and high blood pressure is using the five food groups to your advantage. Cherries are great as a sweet dessert at the end of the day, or they provide a delightful tang to a marinade for pork tenderloin. Cauliflower is great roasted whole in the oven, or it can replace white or brown rice entirely by throwing it in the food processor with the spices of your choice for a veggie-packed side dish that cuts out the carbs. Swap out noodles for zoodles in just about any noodle dish you can think of, from zoodles topped with a meat sauce to a fresh, simple zoodle salad with a bright pesto. Take your health and diet seriously with our 17 favorite recipes for tackling type 2 diabetes and high blood pressure, and leave the sugar behind for good.

Sheet Pan Mediterranean Snapper

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Flavored with citrus and za’atar, this snapper recipe is one you’ll want to keep in your back pocket no matter what diet you’re on.

30 minutes 200 calories Easy

Gluten Free Healthy

Visit the page to learn more: Sheet Pan Mediterranean Snapper.

Cherry Balsamic Pork Tenderloin

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Juicy cherries make for a sweet and tangy marinade that doubles as a sauce when your tender pork tenderloin is ready to serve.

1h 10m 150 calories Easy

Gluten Free Healthy

Visit the page to learn more: Cherry Balsamic Pork Tenderloin.

Cauliflower Rice

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You may give up on rice forever after making this low carb, veggie-packed alternative that easily replaces the original.

25 minutes 80 calories Easy

V Vegetarian Gluten Free Healthy

Visit the page to learn more: Cauliflower Rice.

Grilled Chicken Kebabs with Pistachio Gremolata

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The creamy yogurt marinade keeps your chicken juicy, and the vibrant pistachio gremolata will keep you coming back for seconds and thirds.

2h 50m 200 calories Easy

Gluten Free Healthy

Visit the page to learn more: Grilled Chicken Kebabs with Pistachio Gremolata.

Grilled Salmon in Foil

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Grilling salmon in foil is a simple way to cook this healthy fish while keeping it tender and flavorful.

20 minutes 260 calories Easy

Gluten Free Healthy

Visit the page to learn more: Grilled Salmon in Foil.

Italian Pesto Zoodle Salad

Credit: sunkissedkitchen.com

This refreshing salad is topped with an easy three ingredient pesto for a light and veggie-packed lunch or dinner.

30 minutes 160 calories Easy

V Vegetarian Gluten Free Healthy

Visit the page to learn more: Italian Pesto Zoodle Salad.

Tuna Tartare

Credit: www.simmerandsauce.com

Fresh and bright tartare is a great way to introduce fish into your healthy diet without a whole lot of extra work.

30 minutes 100 calories Easy

Gluten Free Healthy

Visit the page to learn more: Tuna Tartare.

Strawberry Lemonade Cupcakes

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Diabetic-friendly desserts may seem like a stretch to find, but they’re not impossible. Almond flour and a healthy sugar replacement keep these cupcakes low carb and low in sugar for the ultimate sweet treat.

1h 00m 430 calories Easy

Healthy

Visit the page to learn more: Strawberry Lemonade Cupcakes.

Whole Roasted Fish

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Roasting a whole fish isn’t as intimidating as you might think – with just a few simple ingredients you’ll have this impressive dish on the dinner table in no time.

30 minutes 150 calories Easy

Gluten Free Healthy

Visit the page to learn more: Whole Roasted Fish.

Thai Cauliflower Rice Salad with Avocado Cream Dressing

Credit: www.cottercrunch.com

Simple and packed with flavor and spice, this Thai cauliflower rice salad is ready in less than 30 minutes and makes for an impressive meal alongside the protein of your choice.

25 minutes 230 calories Easy

Gluten Free Healthy

Visit the page to learn more: Thai Cauliflower Rice Salad with Avocado Cream Dressing.