top of page

The Diabetic Skinny on Eating Out

Updated: Nov 14, 2021

I love to eat out. Since I work on the road, it’s good to be able to stop and get a bite to eat. When my diabetes was first diagnosed, I was afraid to eat out. Over time, I started examining the menus closely. I realized with careful meal selections, I could still enjoy many of my favorite restaurants.

Diabetics have to examine the menu. The carbs and sugars found in some restaurants' recipes may make them a bad choice. In many restaurants, I find one or two decent choices. A grilled chicken salad with basaltic vinaigrette from most fast food restaurants doesn’t blow up my sugar. In Mexican restaurants, I get the fajita plate minus the fajitas and add guacamole, sour cream, and beans on the side. Another delicious option at Italian restaurants is eggplant parmesan minus the noodles.

The reason for my initial fear of eating out is the lack of control of what goes in a recipe. Also eating out can get expensive, but I do get some inspiration from restaurants. A great example of this is PF Chang’s lettuce wraps. I’ve cooked up a wonderful version. Here’s the recipe for my romaine wraps…


1 lb. grass fed beef or venison sausage

1/2 green pepper or roasted red pepper diced

3 minced garlic cloves

1/4 cup shelled sunflower seeds

3 sun dried tomato slices diced

1 cup of kale or spinach fresh or frozen

1 oz Bragg’s Coconut liquid aminos

1 oz Bragg's liquid aminos soy sauce

3 heads of romaine or 1 of iceberg lettuce


  1. Cut all your vegetables in advance.

  2. Turn an oven eye onto medium high heat.

  3. Toss the garlic and peppers in first stirring to avoid burning for 1 min.

  4. Add the meat and allow to cook 2 minutes.

  5. Stir in the sunflower seeds & tomatoes. Cook for another 2 minutes.

  6. Mix in the kale or spinach for 1 minute.

  7. Add the Bragg’s coconut liquid aminos and soy sauce.

  8. Finish cooking the meat then remove from the eye.

  9. Separate lettuce leaves, fill with the meat, roll it up & enjoy!

Talk about a juicy meal or snack. It also happens to have some healthy ingredients like peppers. They have vitamin C for your immune system and antioxidants, assisting in anti-aging. They are also low in calories. Green bell peppers are unripe and have less sugar. All peppers are a very good source of fiber. They also have vitamin B6 which is helpful in the creation of red blood cells. K one found in peppers assists in blood clotting and bone health. The potassium found in them may improve heart health. B9, also known as folate, is very important during pregnancy. Vitamin E

assists in the development of healthy nerves and muscles. Lutein, only found in green peppers, may improve eye health. Quercetin may help prevent heart disease & cancer.

Source: “ Bell peppers 101: nutrition facts and health benefits”

Health line 03/27/2019

I think your taste buds will appreciate this recipe! It gives me energy to go tackle my over abundant flower and vegetable garden. I take flowers and create unique floral art like the magnetic corkies beautifying the ugly electrical box in the back yard. In the mean time, let me know if you try this recipe. Please comment, like, share, and come back next week for more recipes, ideas, and tips. Subscribe to the website, if you would like weekly email reminders to add more recipes to your recipe book.

Disclaimer: This is not medical advice, but a compilation of research from medical sites. Make sure to see your doctor and have up to date lab work.

7 views0 comments

Recent Posts

See All
bottom of page