Have you ever tried a caprese skewer?! Well, if you haven’t, you are missing out!
If you are ever looking for a healthy and easy option to serve at your next party, keeping blood sugar in mind, these amazing snacks are a great option!
These quick and delicious snacks are a staple in the Mediterranean diet and are very popular for gatherings and meal prep.
But the best part is, caprese skewers are also diabetes-friendly!
They are nutritious, low on the glycemic index, and provide a good balance of protein, healthy fats, and carbohydrates - a perfect low glucose impact snack!
What Are Caprese Skewers
Caprese skewers are made up of mozzarella, tomatoes, fresh basil leaves, and an optional balsamic glaze.
Then, these delicious ingredients are strategically placed on skewers adding a perfect balance of amazing flavors and offering beautiful visual appeal.
This Mediterranean snack is extremely simple, but packed full of fresh and delicious flavors.
It is also very versatile in that it can be slightly adjusted by adding a few different ingredients.
The added ingredients can add texture, flavor, and added nutritional value.
You can add things such as: olives, cucumbers, or bell peppers. They can be paired with any meal or snack and are a great addition to hummus with fresh pita or vegetables.
The Mediterranean Diet Connection
The Mediterranean diet is a way of eating that has been derived by the cooking styles and foods traditionally consumed by people who live near the Mediterranean Sea. These countries include Greece, Italy, and Spain.
The Mediterranean diet focuses on primarily consuming whole foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes.
They eat things that are rich in healthy fats such as olive oils and whole foods that are not processed.
They typically season the foods with fresh herbs and spices and do not use a lot of salt. The fresh produce used in the meals and snacks have rich and robust flavors and are complimented with the fresh herbs and spices.
Caprese skewers are aligned perfectly with this way of eating and the combination of flavors and fresh produce are not only beneficial, but very enjoyable to consume.
This way of eating, though derived from the Mediterranean, has become quite popular worldwide with its benefits and focus on improving heart health, weight management, and glucose stability.
Health Benefits of Caprese Skewers for People Living with Diabetes
Low Glycemic Index - Foods that are lower in the glycemic index mean that they are foods that have less impact on glucose.
They are usually rich in fiber, protein, healthy fat, and often other nutrients which in turn help decrease the impact the food has on the blood sugar levels.
If foods are higher on the glycemic index, they tend to hit the bloodstream faster because they are less dense, and cause a rapid spike in the blood glucose.
All of the ingredients in a caprese skewer are low glycemic and therefore beneficial for people living with diabetes.
Nutritional Value - Tomatoes are very high in antioxidants, like lycopene, which is a great heart health supporter. They are also rich in several vitamins and minerals.
Basil is known for its anti-inflammatory properties and also contains antioxidants, vitamins, and minerals that provide numerous health benefits.
Mozzarella is a great immune booster as well as a delicious source of calcium, protein, and also healthy fats. These are key nutrients in assisting with the maintenance of muscle and bone health.
Rich in Healthy Fats - In addition to the Mozzarella being a source of healthy fats, if you choose to drizzle olive oil onto the caprese skewers, it will also increase the heart health benefits the snack already offers.
This will improve glycemic control and aid in stabilizing blood sugar levels.
Well portioned - These delicious and nutritious snacks are easy to portion well for those who are monitoring their calorie and carbohydrate intake.
You can choose how many layers are placed on the skewer, the size of the mozzarella, if the tomato will be a cherry tomato or small tomato, whole or sliced, and even the size of the skewer/how much of each are used per skewer.
This makes this healthy snack practical for any person who is on a structured meal plan.
How to Make Perfect Caprese Skewers
You only need 3 simple Ingredients to make the caprese skewers (2 additional are optional):
Fresh basil leaves
Mozzarella
Fresh cherry tomatoes (though slices of vine ripe tomatoes are also great for a larger skewer)
Optional: Balsamic glaze
Optional: Drizzle of olive oil
Begin by placing a tomato onto the skewer, followed by a piece of mozzarella (I use the mini ones shaped into “pearls”, but larger slices or pieces cut from a mozzarella stick also work!), then a fresh basil leaf and repeat the steps until you have your perfect size skewer.
If you desire, drizzle with balsamic glaze and olive oil; I do and it’s amazing!
I would suggest serving these fresh for maximized flavor and nutritional value.
You can also pair this amazing side dish, snack, or app with artichokes, sun-dried tomatoes, olives, and or some fresh fruits.
This can be a simple, delicious and beautiful appetizer dish for your next party and it will have minimal impact on your glucose while maximizing the nutritional value you can get from an appetizer!
Incorporating Caprese Skewers into a Diabetes-Friendly Lifestyle
These diabetes-friendly and nutritious skewers can be enjoyed as a snack or as a part of a meal.
Imagine a nice piece of grilled salmon with roasted vegetables, seasoned with fresh herbs and spices, paired with a couple caprese skewers.
This meal idea is giving you all the balance you need to keep your glucose stabilized, have a variety of flavors and textures, and provide protein, vegetables, carbs, and healthy fat all in one easy meal.
Be creative! Work the simple recipe to satisfy your personal tastes and dietary needs.
Fore more ideas and for help creating a personalized meal plan for you, schedule your call and speak directly with me today.
About the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Book Your Free Call Here!
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