Fresh and Healthy Recipes for People With Diabetes

Healthy Food Choices and Recipes for People with Diabetes

Three Michelin star Chef Alvin Leung has set out to inspire Canadians living with diabetes to find fresher, healthier options, while managing their chronic condition. As one of three million Canadians living with diabetes, this is a cause close to his heart.

“When cooking for myself and others, making healthy food choices is important, but we do not have to sacrifice delicious flavours and unique recipes to be able to self-manage our diabetes,” he says. 

Like a chef needing proper ingredients, glucose monitoring is an essential tool for people living with diabetes. It helps guide the balancing act of maintaining normal glucose levels through diet, physical activity and treatment. The FreeStyle Libre flash glucose monitoring system offers patients the confidence and freedom to continue experimenting and exploring through cuisine — a necessity to fuel Leung’s passion for culinary innovations and his larger-than-life personality. 

“The FreeStyle Libre system has allowed me to self-manage my disease and removes the need for finger pricks, something I really appreciate as a chef.”

Here are a couple of his tasty recipes designed for people living with diabetes – and their families – to enjoy.

Multi-Grain Congee 

Preparation: 60 minutes
Cook time: 8 minutes


  • 60 g converted rice 
  • 15 g barley 
  • 20 g mung beans 
  • 1.2 L water or stock 
  • 50 g smoked cod 
  • 1 sous-vide egg
  • Spring onion to taste 
  • Fresh ginger to taste 
  • Peanuts to taste 
  • Salt and pepper to taste  


  1. Soak converted rice, barley and mung beans for one hour in 300 mL of water. 
  2. Drain and transfer into blender with 900 mL of liquid. Blend at high speed for 1 minute.
  3. Empty contents into a pot and boil on high heat for 6 minutes. Serve with a topping of sliced smoked cod, spring onion, julienned ginger and peanuts. 

Red Skin Potato Salad 

Preparation: 10 minutes
Cooking Time: 25 minutes


  • 1 lb red-skinned new potatoes cut into 10 g-cubes with skin on 
  • 2 tbsp of olive oil 
  • ¼ tsp salt
  • ¼ tsp pepper 

Vinaigrette options:

Basic: ¼ cup red wine vinegar, 3 tbsp whole grain Dijon mustard, ½ cup olive oil 

Greek: 2 cups Greek yogurt, ¼ cup extra virgin olive oil, 3 tsp red wine vinegar, 2 tsp Dijon mustard 

Curry mayo: 1 tbsp plus 1 tsp salt, 2 tbsp white wine vinegar, ½ cup plus 2 tbsp low-fat mayonnaise, 3 tbsp curry powder 


  1. Set up your sous-vide water bath for a temperature of 85°C. Place all content into a sous-vide bag. Remove air by vacuum packing and sous vide at 85°C for 19 minutes. Remove immediately and cool in ice water.


(Source: NewsCanada)