Diabetic-Friendly Caramelized Veggie Medley with Feta & Walnuts
✅ Ingredients
Vegetables
- 1 cup butternut squash (cubed)
- 1 cup Brussels sprouts (halved)
- 1 cup carrots (sliced)
- 1 cup sweet potato (cubed – keep portion moderate)
- 2 tbsp olive oil
- Salt & black pepper
- ½ tsp cinnamon
- ½ tsp smoked paprika
Toppings
- ¼ cup crumbled feta cheese
- ¼ cup chopped walnuts (adds healthy fats)
Low-Sugar Cranberry “Honey” Glaze
- 1 tbsp honey (reduced amount)
- 1–2 tbsp monk fruit or erythritol
- 2 tbsp unsweetened dried cranberries (or fresh cranberries sautéed)
- 1 tbsp apple cider vinegar
- 1 tbsp water
- Pinch salt
👩🍳 Instructions
- Preheat oven to 400°F (200°C).
- Toss vegetables with olive oil and spices.
- Spread on baking sheet in a single layer.
- Roast 30–40 minutes, flipping halfway, until caramelized.
- Make the glaze:
In a small pan, simmer honey, sweetener, cranberries, vinegar, water, and salt 3–5 minutes until slightly thickened. - Transfer roasted vegetables to a serving dish.
- Sprinkle feta and walnuts on top.
- Drizzle lightly with glaze (don’t soak — a little goes a long way).
📊 Why This Version Is Better for Blood Sugar
- Reduced honey
- Added healthy fats (walnuts, olive oil) to slow glucose rise
- Balanced portions of higher-carb vegetables
- Fiber-rich Brussels sprouts help offset glycemic load
⚖️ Portion Guidance for Diabetes
Keep serving size to about 1 cup total vegetables and pair with:
- Grilled chicken
- Baked salmon
- Tofu or lentils
Protein + fats = more stable blood sugar.
