What to Eat Wednesday: Dine on a Dime


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A healthy and cost effective diabetic meal the whole family can enjoyOnce you’ve been diagnosed with diabetes, maintaining a healthy diet is of utmost importance. I know that, for some of you, switching up your eating can seem overwhelming and, often, expensive. But fresh healthy food doesn’t have to cost you an arm and a leg—that’s why I love the “Budget Friendly” recipe suggestions that the American Diabetes Association shares on its website. 

As a Houston podiatrist, I know that maintaining blood sugar levels is of utmost importance in protecting your feet from side effects like ulcers and loss of sensation, so I hope you’ll take the time to try some of the great, inexpensive recipes out there. Why not start with this good-for-the-whole-family Roasted Veggie Strata? The main course serves 8 and costs just under $10 to make—how about that?!


Cooking spray

  • 1 (8-ounce) package sliced mushrooms
  • 1 medium (6-ounce) sweet potato, peeled and diced

  • 1 medium onion, diced

  • 1 medium red bell pepper, seeded and diced

  • ½ teaspoon salt-free Spike seasoning

  • 2 eggs

  • 4 egg whites

  • 1 teaspoon dried mustard

  • 2 tablespoons chopped fresh sage
  • ½ teaspoon salt (optional)

  • ½ teaspoon ground black pepper

  • 8 (1.5-ounce) slices whole wheat bread

  • ½ cup shredded Parmesan cheese, divided


  • Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
  • Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
  • Roast the vegetables for 30 minutes, then set aside to cool slightly.
  • Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
  • Coat a 9x13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with ½ the roasted vegetables and ¼ cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
  • Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
  • Bake the strata for 30 minutes.
  • To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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