Whether you are living with diabetes or caring for someone who is diabetic, we all know that healthy eating is important for them.  

But, you might think that eating well for diabetes is tricky.

Registered dietitian Shannon Crocker joined Annette Hamm on Morning Live with simple dietary recommendations for those with diabetes and a yummy diabetic-friendly butternut squash chili recipe.

“A diabetes-friendly diet isn’t complicated,” Crocker said. “It simply means eating healthy foods in moderate amounts and sticking to regular mealtimes.”

Crocker advised those with diabetes to visit a dietitian who can create a personalized meal plan.

However, all diabetics should minimize sugary, nutrient-poor foods and include nutrient-rich foods such as lean protein, healthy fats, vegetables, nuts and good-quality complex carbohydrates like legumes and whole grains.

If you’re looking for an easy recipe that is abundant in nutrients, try this butternut squash chili.

Crocker noted that the dish would still be diabetic-friendly if lean beef or turkey were added.

Butternut Squash Chili

Ingredients

• 1 (2 1/4 lb/1.125 kg) butternut squash (1)
• 1 Tbsp canola oil (15 mL)
• 1 onion, chopped (1)
• 3 cloves garlic, minced (3)
• 2 Tbsp chili powder (30 mL)
• 2 tsp ground cumin (10 mL)
• 2 tsp ground oregano (10 mL)
• 1/4 tsp cayenne (1 mL)
• 1 red bell pepper, chopped (1)
• 1 green bell pepper, chopped (1)
• 1 (28 oz/796 mL) can tomatoes with juices (1)
• 1 cup sodium reduced vegetable broth (250 mL)
• 1/4 cup no salt added tomato paste (60 mL)
• 1 (19 oz/540 mL) can no salt added chickpeas, drained and rinsed (1)

Garnish:

• Shredded cheese (optional)
• Sour cream or Greek yogurt (optional)

Directions

1. Cut squash in half and peel. Remove seeds and cut into 1-inch (2.5 cm) cubes; set aside.
2. In a large saucepan, over medium-high heat, add canola oil. Add onions, garlic, chili powder, cumin, oregano and cayenne and sauté for 5 minutes or until onions have softened. Add cubed squash and peppers, stir to coat. Add tomatoes broth and tomato paste. Break up tomatoes with spoon and bring mixture to a boil. Stir in chickpeas and simmer covered for 20 minutes or until squash is fork tender.
3. Serve ladled into bowls with a sprinkle of cheese and dollop of sour cream if desired.

Tip: Substitute 2 pkgs (400g) of pre-cut squash for a time-saver in the kitchen. Cut larger chunks into uniform sizes for even cooking.