November is National Diabetes Month. Stay healthy by eating healthy.

  • Posted on Nov 5, 2021

If you have diabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (glucose), manage your weight, and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney, and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

At NewCourtland GermantownHome our food is both delicious and nutritious. We accommodate the dietary preferences and concerns of all of our residents.

We asked Catherine Salfer, Dietician at Germantown Home to provide us with a healthy option that could be made for breakfast or dinner!

Denver Egg Scramble


  • 2 tablespoons butter, divided
  • 1 green bell pepper, chopped (yellow, orange or red will also work)
  • ½ onion, diced
  • 5 mushrooms, chopped (optional)
  • 6 oz pre-cooked ham, diced
  • 4 eggs
  • ½ cup shredded cheese (cheddar, Colby, or pepper jack)
  • Salt & pepper to taste


Heat 1 tablespoon butter in a nonstick skillet over medium heat. Once melted, add the pepper, onion, and mushrooms. Sauté until the onions and peppers begin to soften and the mushrooms brown, about 12 minutes.

Add the ham and sauté until warm.

Meanwhile, beat the eggs in a bowl. Add the cheese, salt, and pepper. Stir to combine.

Add the remaining tablespoon of butter to the pan. Melt butter and reduce heat to low. Add the eggs and scramble until the eggs are done to your liking.


Here are some add’l tips to round out your plate:

  • Pair with a warm beverage of your liking
  • Serve with fresh fruit or ½ cup of juice for added vitamins and minerals
  • Serve with a starch of your choosing (roasted breakfast potatoes, 1 slice toast or ½ English muffin)
  • Serve with a spring mix salad to transform this dish into a lunch or dinner

For a more diabetic-friendly meal: pair the egg scramble with 2-3 carb choices, choosing whole grains and high fiber fruits.

            *Pairing carbs with fiber and protein helps to reduce spikes in blood sugar

            * One carb choice = 15 g of carbohydrates