Mecklenburg FCS Agent Featured on Queen City News
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November is American Diabetes Month and World Vegan Month but how are the two connected?
Approximately 1,055,400 adults in North Carolina, or 12.4% of the adult population, have diagnosed diabetes and every year, an estimated 50,200 adults in North Carolina are diagnosed with diabetes.
The American Diabetes Association’s website identifies nutrition strategies that have been shown to help people reach or stay at their blood sugar targets, reach weight management goals, and lower risk for health conditions related to diabetes. The nutrition recommendations highlight several eating plans available to choose from. A vegan or vegetarian diet is one of those choices.
Sometimes, the thought of modifying your current diet can be overwhelming but small changes are a great way to start. One of those changes can be just swapping out something as simple as your salad dressing. Store-bought salad dressings can be filled with large amounts of sugar, salt, and oils. All of these items can affect your chronic disease management.
On this week’s Positively Charlotte Wellness Wednesday segment, our FCS agent, Demetria Cox-Thomas, demonstrated how to use common and accessible household pantry items to make delicious, flavorful salad dressings. As long as you have an acid, oil, and various flavorings/spices/herbs, you have a delicious low salt and sugar dressing. These dressings are not only for salads but also for items like grain bowls or even sandwiches.
Low Sugar Dressings
Basic Recipe
- Choose ½ c or less oil
- Avocado, sunflower, extra virgin olive oil
- Choose 3 Tbsp acid
- ex. Vinegar, lemon juice
- Choose ½ tsp add-ins
- Sweeteners
- ex. Juices, jelly, molasses, agave, corn syrup
- Spices & Herbs
- ex. Garlic, ginger, herbs
- Sauces
- ex. Mustard, soy sauce
- Sweeteners
Examples
- Apple Cider Vinaigrette- olive oil, apple juice, apple cider vinegar, garlic, mustard
- Lemon Herb Vinaigrette- olive oil, lemon juice, apple cider vinegar, garlic
- Orange Ginger Sesame Dressing- sesame oil, orange juice, soy sauce, rice vinegar, garlic, ginger