Summer is the perfect time for outdoor gatherings and barbecues. If you are seeking to maintain healthy targeted blood sugars, it's essential to be mindful of what you eat. Many store-bought sauces and marinades are loaded with sugar and unhealthy additives. As a doctor of holistic medicine, I recommend creating your own delicious, diabetes-friendly marinades that you can bring to barbecues without worry.

Why Homemade Marinades are Better

Making your own marinades allows you to control the ingredients, ensuring they are healthy and diabetes-friendly. Homemade marinades are free from added sugars, artificial preservatives, and unhealthy fats found in many commercial options. Plus, they are easy to prepare and can be customized to your taste.

Delicious Diabetes-Friendly Marinade Recipe

This marinade is perfect for chicken, fish, or vegetables and serves 4. It’s packed with flavour, easy to make, and contains ingredients that help maintain stable blood sugar levels.

Ingredients:

• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 2 tablespoons fresh lemon juice
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon Dijon mustard
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon sea salt

Instructions:

• In a small bowl, whisk together the olive oil, balsamic vinegar, and lemon juice.
• Add the minced garlic, rosemary, thyme, Dijon mustard, black pepper, and sea salt. Mix well until all ingredients are fully combined.
• Place your choice of chicken, fish, or vegetables in a resealable plastic bag or a shallow dish.
• Pour the marinade over the food, ensuring it is evenly coated. Seal the bag or cover the dish and refrigerate for at least 1 hour, preferably overnight, to let the flavours infuse.
• When ready to cook, remove the food from the marinade and grill as desired. Discard any leftover marinade that has been in contact with raw meat or fish.

Nutritional Information (Per Serving):

• Calories: 120
• Total Fat: 11g
• Saturated Fat: 1.5g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 300mg
• Total Carbohydrate: 3g
• Dietary fibre: 0.5g
• Sugars: 0.5g
• Protein: 0.5g

Benefits of This Marinade

1. Olive Oil: Rich in healthy fats, olive oil helps improve heart health and keeps blood sugar levels stable.
2. Balsamic Vinegar: Adds a tangy flavour without adding sugar. It can also help lower blood sugar levels.
3. Fresh Herbs: Rosemary and thyme not only enhance the flavour but also provide antioxidants and anti-inflammatory properties.
4. Garlic: Known for its health benefits, garlic can help lower blood sugar and improve insulin sensitivity.
5. Lemon Juice: Adds a refreshing citrus flavour and helps in the absorption of nutrients.

Tips for a Healthy BBQ

• Grill Lean Proteins: Choose lean cuts of meat, poultry, or fish to keep your meal healthy. Skinless chicken breasts, salmon, and shrimp are excellent choices.
• Add Plenty of Vegetables: Grilled vegetables like zucchini, bell peppers, and asparagus are not only delicious but also packed with nutrients.
• Watch Portion Sizes: Be mindful of portion sizes to avoid overeating, which can spike blood sugar levels.
• Stay Hydrated: Drink plenty of water, especially on hot days, to stay hydrated and help your body process nutrients effectively.

Creating your own diabetes-friendly marinades allows you to enjoy summer BBQs without worrying about unhealthy additives or hidden sugars. This easy marinade recipe is not only delicious but also packed with health benefits. By bringing your own marinade to share, you can ensure that everyone enjoys a flavourful and healthy meal. So, fire up the grill and enjoy a safe, healthy, and tasty BBQ season!

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ABOUT THE AUTHOR

Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.  Join the thousands of people worldwide who have been empowered by Dr. Cheryl's approach and start living your healthiest life.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.