Easy Diabetic Appetizer - Cold Spinach Avocado Soup
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What's in the bowl is not a Martian's blood but a chilled soup that is creamy, refreshing and nutritious. This spinach-avocado soup might actually be a cool dish to serve on St. Patrick's day. Look at how green it is! It could be either an appetizer or a side dish, and served either chilled or warm. However, from my personal experience, it tastes a bit better as a cold soup. Now I'll teach you how to make it as well as discuss how diabetics can benefit from this healthy appetizer.
Cold Spinach Avocado Soup - Ingredients (for 1 - 2 servings)
- 1 tbsp. olive oil
- 3 tbsps chopped onion
- 1/2 tsp. minced garlic
- 4 cups chopped spinach
- 1 tbsp. chopped cilantro (both leaves and stems)
- 1 ripe avocado
- 1 1/2 cups low-sodium vegetable broth
- 1 tbsp. low-fat plain yogurt
- 1 tsp. lime juice
- salt and pepper to taste
Cold Spinach Avocado Soup - Preparation
- Heat oil in a skillet over medium heat.
- Add garlic and onion. Sautee until soft and fragrant.
- Add broth and spinach. Remove from stove once the spinach is wilted.
- Allow the mixture to cool slightly.
- Scoop the flesh of the avocado into a food processor.
- Add cilantro, lime juice, yogurt and the spinach mixture. Lightly season with salt and pepper, then puree.
- Cover and refrigerate for at least a couple hours. Serve chilled in a soup bowl. Garnish with cilantro leaves (optional).
Spinach and Diabetes - Many recent studies have found that the high amount of magnesium in spinach can help non-diabetics lower the risk of developing type 2 diabetes as well as improve blood-sugar control in those who already have the disease. I guess Popeye is a pretty good role model for diabetics when it comes to eating habits.
Avocado and Omega-3 Fatty Acids - Many consumers, especially those who are on a low-fat diet, see avocados as something to avoid. True, they are high in fat, many kinds of GOOD fats! The omega-3 fatty acids, in particular, can improve your cardiovascular health and promote blood-sugar regulation by increasing your sensitivity to insulin. If you are diabetic, incorporating avocados into your diet could be a smart choice. Just don't go overboard on them; only consume them in moderation.
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