Homecooked Meals Lowers Type 2 Diabetic Risk -- 5 Easy Recipes You Can Make At Home

As far as keeping risks of diabetes at bay, having homecooked meals is a better option than eating out. In fact, a study revealed that out-of-home meals have been linked to increase risks in obesity and type 2 diabetes.

"Energy intake from out-of-home meals has increased from less than 10 percent in the mid-60s to over 30 percent in 2005-2008, and average time spent on cooking has decreased by one third," said study author Geng Zong, according to Health Day. Many consumers tend to prefer commercially prepared meals and the researchers could relate this to the growing pattern of obesity and type 2 diabetes in the last few years.

Their findings were presented at the American Heart Association's (AAH) annual meeting held in Florida over the weekend and the experts suggested these following recipes for better and healthier homemade options. The recipes are from AAH's "Simple Cooking With Heart."

1) Spaghetti-Squash Spaghetti - This dish is perfect for kids with families and the recipe is good for four servings. It involes using squash with tomatoes for the sauce and offers 172 calories, 63 milligrams of sodum, 27 grams of carbohydrates and 13 grams of sugar per serving.

2) Broccoli Beef Stir-Fry - Kids don't always love to eat broccoli, but they might change their mind with this flavorful recipe inspired from Chinese cooking. However, the ingredients contain less sodium against most Chinese restaurants. The broccoli may be replaced with green beans, snow or snap peas and frozen vegetables without any seasoning. The recipe serves four.

3) Grab-and-Go Breakfast Pitas - For a quick but delicious breakfast, try this recipe. It doesn't contain high amounts of sodium, cholesterol and saturated fat, which fast foods often have too much of. Additionally, the soybeans offers high protein and amino acids that are essential for the development of the child's body. The recipe also calls for replacing processed meat like sausage and bacon in favor of healthier options.

4) Classic Margherita Pizza with Whole Wheat Pizza Crust - This recipe guarantees to become a family favorite. However, there's some work entailed in this as you will have to make the crust instead of going with store-bought options. The payoff is that families can get to enjoy a superb Italian food with only 172 calories per serving.

5) Kid-Friendly Light King Ranch Chicken Casserole  - Casserole is comfort food and this recipe delivers a healthy twist to a classic dish. The recipe may also be used as a healthy dip for parties if you omit the tortillas in the ingredients. For a quicker preparation time, thaw frozen vegetables in a collander and under cold water.