Veggie Burger with Pickled Red Onions from Switch It Up. Used with permission

Diabetes remains one of America’s most common chronic health conditions, affecting more than 40 million people—about one in every eight Americans. The disease becomes increasingly common with age, making it an important health concern for adults 45 and older. While diabetes can lead to serious complications, advances in treatment, medications, and self-management mean that millions of people are living long, active, and healthy lives with the condition.

Successful diabetes management combines healthy eating, regular physical activity, medications when needed, and routine medical care. Managing blood pressure, cholesterol, and other cardiovascular risk factors is equally important. For many people with type 2 diabetes, lifestyle changes such as weight management and exercise can help control blood sugar, although medications—including insulin for some individuals—may become necessary over time. Careful blood glucose management also helps reduce the risk of complications affecting the eyes, kidneys, nerves, heart, and blood vessels.

One challenge never seems to change: planning enjoyable, nutritious meals that fit a diabetes-friendly lifestyle.

In an effort to present new ideas for the diabetic menu, cookbook author Corinne Trang has written the book, Switch It Up, A Fresh Take on Quick and Easy Diabetes-Friendly Recipes for a Balanced Life.

Here’s one recipe from her book:

Makes 8 burgers

• • 1 large red onion, peeled and sliced paper thin
  • 1/3 cup white balsamic vinegar or rice vinegar
  • Salt to taste
  • 3 tablespoons olive oil, divided use
  • 1 large clove garlic, peeled and minced
  • 1 small onion, peeled and finely chopped
  • 1 large carrot, peeled and finely chopped
  • 1 stick celery, trimmed and finely chopped
  • 3 cups soft-cooked Puys lentils, drained thoroughly (water completely squeezed out)
  • 12 sprigs thyme, leaves only except for 8 sprigs left intact for garnish
  • 1/4 teaspoon cumin powder
  • Pepper to taste

In a small bowl, add the sliced onion, separating the rings. Add the vinegar and season with salt. Toss well and let stand for 30 minutes.

In the meantime, in a large skillet over medium heat, add 1 tablespoon oil and sauté the garlic and minced onions until caramelized, about 2 minutes. Add the carrots and celery and continue to sauté until soft, about 10 minutes. Let cool.

In a medium mixing bowl, add the sautéed vegetables, lentils, thyme, and cumin. Season with salt and pepper and mash the ingredients together until well combined. Shape them into 4 large or 8 small round patties. In a large skillet over medium heat, add the remaining oil and pan-crisp the veggie burgers until crisp on the outside, about 5 minutes, flipping them once. Serve each patty, topped with some pickled red onion and garnished with a sprig of thyme.

EXCHANGES / CHOICES

• • • 1 Starch
    • 1 Vegetable
    • 1 Protein, lean
    • 1/2 Fat
    • Calories 165
    • Calories from Fat 45
    • Total Fat 5.0 g
    • Saturated Fat 0.8 g
    • Trans Fat 0.0 g
    • Cholesterol 0 mg
    • Sodium 15 mg
    • Potassium 400 mg
    • Total Carbohydrate 22 g
    • Dietary Fiber 7 g
    • Sugars 5 g
    • Protein 7 g
    • Phosphorus 155 mg