Diabetes Diet 101 Healthy Diabetes Recipes to Reverse Diabetes Forever

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Discover the 101 Healthy Diabetes Recipes to Reverse Diabetes Forever and Enjoy Healthy Living for Life. By Reading This Book You Will Learn the Proper Way of Cooking Diabetes Diet Recipes This diabetes cookbook is helpful in controlling blood sugar, lose weight and reverse diabetes naturally

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Diabetes Diet 101 Healthy Diabetes Recipes to Reverse Dia- betes Forever and Enjoy Healthy Living for Life By: J.J. Lewis

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Want to Cure Diabetes Click Here Want more Bestseller Cook Books for FREE Join my V.I.P Reading List where I give away Healthy and Delicious Recipes FOR FREE Yes you heard me right COMPLETELY FREE to everyone just for being a loyal reader of mine JOIN FREE BY CLICKING HERE

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Copyright © 2015 by RBS Publishing All rights reserved. This book or any portion thereof may not be reproduced or used in any man- ner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. www.jjlewisbooks.com

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Table of Contents To Cure Diabetes Click Here Introduction 101 Healthy Diabetes Recipes 1.Veggie Sausage-Cheddar Frittata 2. Herbed Mushroom and Chicken 3. Avocado Dip 4. Broccoli Cheddar Bake 5. Beef and Vegetable Kebabs with Brown Rice 6. Spicy Steaks 7. Santa Fe Chicken 8. Crockpot Chicken with Greek Yogurt 9. Mediterranean roast turkey 10. Basic Chinese Steamed Chicken 11. Prawn Fritters 12. Apricot and Mustard Burger

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13. Green chilli stew 14. Low-fat cheese and potato soup 15. Pork chops and Corn bread 16. Italian sausage with black beans

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6/261 17. Crockpot Spinach and Broccoli Lasagne 18. Pork roast with Orange juice 19. Mediterranean roast turkey 20. Zucchini and Chicken pasta 21. Flavor Salmon Croquettes 22. Tasty Tomato Soup 23. Fresh Marinara Sauce 24. Onions with Roasted Sweet Potatoes 25. Crispy Turkey Casserole 26. Candy-Like Bacon Green Beans 27. Mayonnaise Free Deviled Eggs 28. Beef Sirloin Salad 29. Bacon Spinach Onion Pan Quiche 30. Low Carb Enchilada Zucchini 31. Walnut Raisin Oatmeal 32. Watermelon Spinach Feta Salad 33. Asparagus Onion and Soy Soup 34. Crustless Pumpkin Custard 35. Goat Cheese and Mushroom Omelette 36. Parmesan Crusted Tilapia Dish

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37. Non-fat Banana Strawberry Smoothie 38. Rice Chicken and Vegetable Casserole 39. Acorn Squash Soup 7/261 40. Spicy Cilantro Garlic and Lime Marinade 41. Delicious Chicken Fajitas 42. Avocado and Tomato Guacamole 43. High Fiber Pumpkin Muffin 44. Tomato Mozzarella Basil Caprese 45. Spicy Cauliflower Cheese Bake with Bacon 46. Low Fat Shrimp Stuffed Mushrooms 47. Hot Artichoke Bottoms 48. Weight Watchers Fried Mushrooms 49. Easy Peasy Italian Broiled Chicken 50. Spanish-Style Chicken Skillet 51. Turkey and Veggies Chowder 52. Eggplant and Tomato Parmigiana 53. Mozzarella and Mushroom Pizza

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8/261 54. Asian Fish Nuggets with Sweet and Sour Dip 55. Salmon Goodness on a Plate 56. Filipino Pork Stew 57. Minty Fresh Greens and Zucchini Salad 58. Luxurious Crab and Avocado Salad 59. Asian-Style Chicken Salad 60. Celery and Pear Salad with Dried Prunes 61. Spicy Mixed Fruits 62.Healthy and Delicious Apple Pie 63.One-Hour Blueberry Cake 64. Low Calorie Sweet Potato Pie 65. Mango and Tofu Heaven 66. Spinach and Bean Soup 67. Pot Roast 68. Turkey with Mushroom and Honey 69. Tangy chicken chilly 70. Yummy vegetable and chicken soup 71 Slow Cooked Beef with Veggies

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9/261 72. Broccoli and Chicken Spaghetti Serves 2 73. Green apple sandwich Serves 2 74. Brown rice with chicken sausages 75. Corn Chowder 76. Chicken curry with Barley 77. Chicken Wings in Peanut butter 78. Mushroom Garlic Appetizer 79. Mushroom and dry fruit pilaf 80. Chicken and Sausage gumbo with Okra 81. Tangy Barbeque Sausages 82. Pork wraps with honey 83. Garlic Shrimp in coconut milk 84. Black bean soup 85. Chicken macaroni 86. Brown rice with shrimp 87. Lemon-Berry Pudding 88. Diabetic-friendly Pineapple Upside- down Cake 89. Classic slow cooker Pork sandwich

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90. Crock pot lamb 91. Lentils with brown rice 92. Smoked eggplant soup 93. Chicken noodle soup 94. Chicken and mushroom stew 95. Pork Stew with apple cider vinegar 96. Sweet and Sour Pork 97. Stuffed cabbage leaf rolls 98. Piquant Chicken 99. Barbecue Turkey wraps 100. Chicken Pepperoni 101. Cranberry Meatballs 102. Spicy Steaks Conclusion 10/261

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Introduction To Cure Diabetes Naturally Click Here Diabetes is a condition in which the blood sugar level in the body is HIGH. It is caused by the pancreas not producing enough in- sulin or the cells of the body do not respond properly to the insulin produced. Diabetes is divided into types: Diabetes Type I: occurs when the body fails to produce sufficient insulin to metabolize blood sugar. Diabetes Type II: occurs when the body cells fail to respond to insulin properly. This causes accumulation of sugar in the blood leading to diabetes.

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Gestational diabetes: occurs when pregnant women who do not have previous history of diabetes develop high blood sugar level. Having diabetes is not the end of the world it can be managed/treated with: healthy nutrition

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physical exercise staying off tobacco and alcohol and 12/261 taking insulin meditation type I weight loss type II and after baby delivery gesta- tional diabetes. GLYCEMIC INDEX CONSIDERATION Glycemic index GI is a measure of how fast and how much a food increases blood sugar levels. In other words it is figure that shows the effects of carbohydrates on blood sugar levels. Following glycemic index will help you de- termine how fast a food turns into sugar in your blood. A newer term glycemic load compares the glycemic index and the amount of carbohydrates in a food to give you a more precise idea of how a food can af- fect your blood glucose level. Foods with high GI spikes your blood sugar level quickly and foods with low GI have the least effect on your sugar level.

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13/261 Michael Moore an Australian chef came up with an easy way to regulate the carbo- hydrates we take. He divided foods into 3 major categories: fire water and coal. The harder it takes your body to break down foods the better for you. Fire Foods: these are foods with high GI and are low in protein and fiber. Examples are “white foods” white pasta white rice white bread potatoes and most baked foods chips sweets and many refined foods. These foods should be limited in your diet. Water Foods: these foods are called free foods because you can consume as many as you like. Examples are vegetables and most fruits. Canned fruits in syrup fruit juices and dried fruits do not belong to this category be- cause they spike blood sugar level quickly. Coal Foods: these foods have low GI and are high in protein and fiber. Examples are lean meats whole grains nuts and seeds sea

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14/261 foods and white foods replacement whole wheat pasta brown rice and whole wheat bread. There are rules to follow if you want to incor- porate low glycemic foods into your diet. They are: Take lot of non-starchy beans vegetables and fruits: like pears apples berries peaches papayas banana and mangoes. Take grains in the least refined state pos- sible: examples are brown rice whole kernel bread wheat berries millet steel cut oats and natural granola. Reduce intake of white potatoes and pro- cessed grain products: such as white pasta and white breads. Take them as small dish dishes. Reduce concentrated sweets: like ice cream and occasional treats which have high calor- ies and low GI. If you want to take fruit juice take 1 cup a day. If possible completely

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15/261 remove sugar sweetened drinks from your menu. Consume healthful proteins at most meals: like fish tuna salmon beans and skinless chicken. Eat foods with healthy fats: such canola oil olive oil avocado and nuts walnuts pecans and almonds. These foods contain monoun- saturated fats which are beneficial for the body. Limit saturated fats from dairy and an- imal products. Also remove hydrogenated fats trans fats which are found in fast foods and packaged foods. Take 3 meals and 1 or 2 snacks per day: and please do not skip breakfast. Take time to eat your food and stop when full.

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101 Healthy Diabetes Recipes 1. Veggie Sausage-Cheddar Frittata

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17/261 Ingredients Cooking spray 1 green bell pepper chopped 1 8-ounce package presliced mushrooms 4 1.3-ounce frozen vegetable protein saus- age patties thawed and crumbled

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1/8 teaspoon salt 18/261 1/8 teaspoon freshly ground black pepper 1 cup egg substitute 1/4 cup fat-free half-and-half 1/2 cup 2 ounces shredded reduced-fat sharp Cheddar cheese Preparation 1. You need to preheat your broiler. 2. Get an oven-safe nonstick 12-inch pan heat this over medium to high flame and spray cooking spray to coat. 3. Put the chopped green bell pepper and pre-sliced mushroom and sauté for 3 mins. 4. Put the thawed and crumbled sausage pat- ties together with salt and pepper to taste heat this over low flame and cook for a minute. 5. Get a bowl put the cup of egg substitute and ¼ cup of fat-free half-and-half

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19/261 combine pour on top of the sausage patties mixture and cover cook this for around 6 minutes. At this time you’ll see the top por- tion slightly moist. 6. Get the shredded reduced-fat sharp Ched- dar cheese and sprinkle this over the Frit- tata broil this for around one to two minutes just enough for the cheese to melt. 7. Cut the Frittata into 8 wedges. 2. Herbed Mushroom and Chicken

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20/261 Ingredients 1 cup assorted mushrooms 1 finely chopped onion 1 diced carrot 2 chopped tomatoes 12 oz shredded chicken 4-5 basil leaves 1 teaspoon oregano

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½ teaspoon thyme ¼ cup red wine ¾ spoon salt ¼ cup water 6 oz boiled whole wheat fettuccine 21/261 Preparation 1. Combine all the ingredients in a Crockpot ad some water and cover the lid 2. Let the dish cook for 7 to 8 hours Serving Serve this dish on a wooden platter and top it up with a few olives. Variation You can add zucchini broccoli or even bell peppers to this recipe. 3. Avocado Dip

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22/261 Ingredients 1/2 cup fat-free sour cream 2 teaspoons chopped onion 1/8 teaspoon hot sauce 1 ripe avocado peeled pitted and mashed Directions: 1. Get a small bowl and put the following ingredients:

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fat-free sour cream hot sauce peeled pitted and mashed avocado 2. Mix well. 23/261 3. When serving pair with either baked tor- tilla chips or sliced veggies. 4. Broccoli Cheddar Bake Ingredients

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4 cups chopped fresh broccoli 1/2 cup finely chopped onion 2 tablespoons water 1 1/2 cups egg substitute 1 cup fat-free milk 1 cup shredded cheddar cheese 1/2 teaspoon ground black pepper 24/261 Directions To Cure Diabete s in 21 Days Click Here

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1. You need to preheat the oven at 350 de- grees Fahrenheit. 2. Get a baking dish and lightly spray to coat. 3. Get a nonstick pan put the chopped fresh broccoli finely chopped onion and water sauté this on medium to high flame for around 5 to 8 minutes just enough for the ve- ggies to be soft and tender. Drain this mix- ture and put aside. Note: Add a little water to avoid drying out.

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25/261 4. Get a bowl put the cups of egg substitute fat-free milk and ¾ cup shredded cheddar cheese combine and add the broccoli mix- ture and half teaspoon of ground black pep- per stir well. 5. Get the baking dish and put the mixture in it. 6. Get a big pan fill this with 1 inch of water and put the baking dish into it. 7. Bake this for around 45 minutes without cover. Note: You know it’s done when the knife goes out clean after inserted. 8. Take this out of the oven and get the rest of the shredded cheese to sprinkle on top. 9. Let it cool for around 10 minutes and then serve.

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26/261 5. Beef and Vegetable Kebabs with Brown Rice Ingredients 1/2 cup brown rice 2 cups water 4 ounces top sirloin choice 4 tablespoons fat-free Italian dressing 1 green pepper seeded and cut into 4 pieces 4 cherry tomatoes 1 small onion cut into 4 wedges

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27/261 2 wooden skewers soaked in water for 30 minutes or metal skewers Directions 1. Get a saucepan heat this over high flame put the half cup of brown rice plus water and boil. Lower the heat cover this and al- low 30-45 minutes to simmer until the rice becomes soft and tender. Feel free to pour water as needed to avoid drying out. When done put this in a small bowl while keeping it warm. 2. Get the sirloin cut into four equal parts and put in a bowl. Take the fat-free Italian dressing and pour this on top of the sirloin meat. Keep in the fridge for a minimum of 20 minutes to marinate well turn over the meat as necessary. 3. Heat the broiler gas grill or a charcoal grill. Meanwhile spray to coat the grill rack

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28/261 lightly. Place this four to six inches away from the heat source. 4. Get 2 cubes of sirloin meat pieces of green pepper cherry tomatoes and wedges of onion thread all of these onto respective skewer. 5. Get the kebabs and put them on the grilling rack or broiler pan grill or boil these for around 5-10 minutes turning over as necessary. 6. Get the cooked rice and divide this into different plates. 7. Put one kebab over each plate of rice and serve while warm. 6. Spicy Steaks

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29/261 Ingredients 16 oz beef steak trimmed and chopped 3 bell peppers red yellow and green 8 oz tomato puree 2 small red chillies grounded 2 or 3 hot dog buns 1 tablespoon lemon juice 1 teaspoon salt 2 sliced jalapeno chillies

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30/261 Preparation 1. Combine all the ingredients in a Crockpot and cover them with a lid. 2. Cook the steak for 7-8 hours. Serving Fill the steak mixture inside the hot dog buns and secure with a toothpick. Variation You can tone down the chilly if seems too spicy for your pallet. 7. Santa Fe Chicken

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31/261 Serves 3 Ingredients 12 oz boneless chicken chopped 2 chopped tomatoes 2 small mild green chillieschopped ½ cup chicken stock 4 oz sweet corn

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1 bell pepper chopped ½ teaspoon pepper powder 3/4 teaspoon salt 1 tablespoon onion powder ¾ teaspoon cumin powder 32/261 Preparation 1. Combine all the ingredients in a slow cook- er and over with a lid. 2. Cook the dish for about 10 hours. Serving Serve with some coriander on top. Variation Use the exact recipe.

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33/261 8. Crockpot Chicken with Greek Yogurt Serves 2 Ingredients 12 oz Chicken boneless thighs chopped 6 oz Greek yogurt 3 minced garlic cloves

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1 teaspoon oregano 1 tablespoon lemon juice ½ teaspoon lemon zest 1 teaspoon salt ½ teaspoon pepper 34/261 Preparation 1. Combine all the ingredients together and slow cook them for 6-7 hours. 2. Let it sit for 30 minutes before serving Serving Serve the chicken with vegetable salad. Variation You can use a bit of ginger instead of garlic. 9. Mediterranean roast turkey

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Serves 2 Ingredients 35/261 12 oz sliced turkey 1 finely chopped onion 1 ½ tablespoon lemon juice 8 oz sundried tomatoes 1 teaspoon seasoning Greek ½ teaspoon pepper 4 oz chicken broth 2 tablespoon cornstarch 1 tablespoon minced garlic 1 teaspoon salt Thyme sprigs Preparation 1. Combine all ingredients except cornstarch in a slow cooker and cover it with a lid.

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36/261 2. Let the mixture cook for 7 hours. Later mix corn starch with 4 tablespoons of water. 3. Pour this mixture into the turkey and cook for another 30 minutes. Serving Serve this dish with brown rice and olives on top 10. Basic Chinese Steamed Chicken

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37/261 Ingredients 6 whole chicken legs cut into drumsticks and thighs salt as needed 3 slices fresh ginger 2 tablespoons chopped garlic

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4 spring onions chopped Sauce 3 spring onions chopped 3 tablespoons oil 2 teaspoons salt 2 slices fresh ginger finely chopped 38/261 Directions To Cure Diabete s Perman ently Click Here

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Prepare in 15 minutes. Cook in minutes. Serve in 45 minutes. Get the chicken massage salt into it and marinate 15 mins.. Put the slices of ginger and chopped garlic at the bottom part of the dish top this with the chicken and scatter chopped spring onions. For around 30 minutes you are to steam the chicken on high flame let it cool for a while before you actually place them inside the plastic bag.

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39/261 Put the whole sealed plastic bag into the ice cold water let it cool totally. Remove the bones of the chicken and slice the meat with skin equally. Then the rest of the chicken shred manually using your hands. Put the shredded chicken at the bottom of the dish while the sliced chicken on top arrange. Prepare the sauce by combining the chopped spring onions and ginger oil and salt into a bowl. Serve this with the sliced and shredded chicken. Note: Serve while all is hot. 11. Prawn Fritters

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40/261 Ingredients 12 large prawns 1 tablespoon ginger juice 1 teaspoon fish sauce ground pepper to taste For the batter

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70 g self-raising flour 1/2 teaspoon baking soda 1 small egg 70 ml water salt and pepper to taste oil for deep frying 41/261 Directions Prepare in 15 minutes. Cook in 10 minutes. Serve in 25 minutes. First is to peel the 12 large prawns. When do- ing this though leave do not peel the tai de- vein and clean by rinsing afterwards. Season these prawns with the tablespoon of ginger sauce fish sauce and pepper leave for about 15 minutes to marinate. Second is to create the batter. You just need to combine everything in a bowl and mix well leave it for about 5 minutes.

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42/261 Third get a wok put oil and heat this. What you do is dip each of the prawn to the batter and then fry until it becomes golden brown. Fourth you have to remove excess oil from each of the fried prawn by using a paper towel. Fifth get lettuce cucumber and tomatoes to serve as garnish. 12. Apricot and Mustard Burger

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43/261 Ingredients 12 oz chicken shredded 1 onion finely chopped 2 minced garlic cloves 3 tablespoons mustard spicy 6-7 apricots chopped 1 tablespoon apple cider vinegar ½ teaspoon pepper

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1 teaspoon salt 2 multigrain burger buns 44/261 Preparation 1. Combine all ingredients together in a slow cooker and cover with a lid. 2. Cook the mixture on slow heat for 6-7 hours. 3. Once cooled fill the mixture into each of these buns and secure using a toothpick. Serving Serve the burgers with some cabbage and se- cure with a toothpick. Variation Occasionally Ham can be used instead of chicken. 13. Green chilli stew

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45/261 Serves 3 Ingredients 12 oz chopped pork roast 1 finely chopped onion 1 teaspoon minced garlic 1 chopped tomato 1 chilli pepper

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5-6 fried chillies seed-less 1 tablespoon onion powder 1 teaspoon salt 1 cup water 46/261 Preparation 1. All you need to do is combine all of these ingredients in a Crockpot and let it cook for about 6 hours. 2. Let it sit for about 1 hour after switching off the flame. Serving Serve this stew with some fried whole wheat noodles on top. Variation Tone down the chillies if you don’t like it too spicy.

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47/261 14. Low-fat cheese and potato soup Ingredients 3 small potatoes boiled and mashed 2 tablespoon onion paste 2 celery sticks finely chopped 1 teaspoon parsley 4 oz diced carrots 12 oz chicken stock

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4 oz non-fat milk 2 tablespoon corn starch 48/261 3 tablespoons low-fat cheese mozzarella or parmesan 1 teaspoon salt Preparation 1. Mix all the ingredients in a Crockpot ex- cept flour milk as well as cheese. Cover with a lid. 2. Let it cook for 7-8 hours on medium heat. 3. Later mix the flour and the milk in a bowl and pour it onto the soup. Drizzle some cheese and cook for another 20 minutes. Serving This soup is best served with lemon grass on top. 15. Pork chops and Corn bread

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49/261 Ingredients 12 oz pork chops boneless 1 finely chopped onion 2 chopped celery sticks 1 chopped jalapeno 1 teaspoon pepper 12 oz cornbread stuffing ½ cup chicken broth 1 beaten egg 3/4th tablespoon salt

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Preparation 50/261 1. Spray the slow cooker with oil add the pork and sauté it for a while. 2. Now add the remaining ingredients mix well and cover with a lid. 3. Cook for 5-6 hours until pork turns tender. Serving Serve this dish with a vegetable salad Variation Use the exact same recipe 16. Italian sausage with black beans

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51/261 Ingredients 12 oz Italian sausage chopped 1 tablespoon onion paste ½ cup canned black beans ½ cup salsa ½ cup tomato puree 1 ½ green chillies grounded

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2-3 basil leaves 1 teaspoon pepper 52/261 2 tablespoons shredded mozzarella cheese optional ¾ tablespoon salt 1 teaspoon vegetable oil Preparation 1. Take some oil in a Crockpot and sauté the onions and chillies for about 5-6 minutes. 2. Add the rest of the ingredients cover the lid and cook for 3 to 4 hours on slow heat. Serving You can serve the steaks with some cori- ander and low-fat cream on top. Variation If you wish to add a little more spice you can use spicy barbecue sauce.

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53/261 17. Crockpot Spinach and Broccoli Lasagne Ingredients 12-14 spinach leaves chopped ¾ cup broccoli chopped ½ cup pasta sauce ¾ cup tomato puree reduced

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¾ tablespoon salt 1 teaspoon pepper ricotta cheese low-fat parmesan cheese low-fat 1 teaspoon olive oil 1 cup boiled lasagne noodles 54/261 Preparation 1. Take a Crockpot and spray the base with some oil. 2. Mix the cheese spinach broccoli tomato puree pasta sauce salt and pepper in a bowl and lay some of the mixture at the base. 3. Layer the mixture with lasagne noodles and lay some mixture on top of it. Repeat this process 3 or 4 times. 4. Cook the lasagne for 2-3hours. Serving Always serve it hot.

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Variation You can also add some zucchini. 18. Pork roast with Orange juice 55/261 Serves 2 Ingredients 12 oz Pork roast sliced 1 finely chopped onion

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¾ cup orange juice 1 teaspoon pepper 1 teaspoon salt 2 tablespoons water chilled 56/261 3 tablespoons honey or 4 tablespoons brown sugar 1 teaspoon vegetable oil Preparation Sauté the onions and pork roast for 5-6 minutes. Mix the orange juice pepper salt water and honey in a bowl. Pour the mixture on top of pork roast cover it with a lid and cook it for 6-8 hours. Serving Serve it hot alongside brown rice Variation

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57/261 A bit of shredded ginger can bring a slight bit of spice to this dish. 19. Mediterranean roast turkey Serves 2 Ingredients

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12 oz sliced turkey 1 finely chopped onion 1 ½ tablespoon lemon juice 8 oz sundried tomatoes 1 teaspoon seasoning Greek ½ teaspoon pepper 4 oz chicken broth 2 tablespoon cornstarch 1 tablespoon minced garlic 1 teaspoon salt Thyme sprigs 58/261 Preparation 1. Combine all ingredients except cornstarch in a slow cooker and cover it with a lid. 2. Let the mixture cook for 7 hours. Later mix corn starch with 4 tablespoons of water. 3. Pour this mixture into the turkey and cook for another 30 minutes.

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Serving 59/261 Serve this dish with brown rice and olives on top Variation You can also use barbecue or Worcestershire sauce to give this dish a different taste. 20. Zucchini and Chicken pasta

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Serves 2 Ingredients 60/261 ½ cup zucchini chopped 10 oz minced chicken 10 oz whole wheat pasta 75 boiled 1 cup tomato puree reduced 4-5 spinach leaves chopped 3-4 basil leaves 2 minced garlic cloves ¼ cup sour cream low-fat 1 teaspoon pepper 1 teaspoon salt Preparation 1. Place all the ingredients in a Crockpot and cover with a lid. 2. Cook the pasta for 8-10 on slow heat Serving

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61/261 Serve this nutritious pasta with toasted whole wheat garlic bread Variation You can cook spaghetti using the same in- gredients instead of using pasta. 21. Flavor Salmon Croquettes

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62/261 Food Type: Main Dish Prep Time: 15 Cook Time: 20 minutes Serves: 10 Ingredients

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12 oz fresh salmon 5 tbsp mayonnaise 1/4 cup chopped onion 2 tbsp red bell pepper 2 slices mixed grain bread 1 dash pepper 1/2 tsp salt 3/4 cup bread crumbs 63/261 Preparation 1. Set oven to 450ºF 2. Mix all ingredients together except for the last one bread crumbs in a large bowl. 3. Shape into croquettes and coat with bread crumbs. 4. Bake for 20 minutes and serve warm. Nutrition Data

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122 Calories in 1 serving: Fats- 35 Carbs- 34 Protein- 31 22. Tasty Tomato Soup Food Type: Main Dish Total Time: 35 minutes 64/261

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Serves: 6 Ingredients 65/261 20 oz chicken broth 1 cup soy milk 1 tbsp olive oil 2 tbsp basil 2 tbsp oregano 1 tbsp pepper 2 tbsp sea salt 4 cloves garlic minced 42 oz organic tomatoes chopped 1 medium red onion chopped Preparation 1. Sauté onion and garlic in olive oil till soft. Add basil and oregano the vegetables and mix well. 2. Allow to simmer for 1 minute on low heat before adding chicken broth and tomatoes.

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66/261 3. Season with salt and pepper and bring to a boil for 15 minutes. 4. Remove from heat and cool for 5 minutes. Place mixer hand or electric into the pot of soup and blend till smooth. 5. Add soy milk if you want a creamy soup and reheat till it simmers. 6. Serve hot. Nutrition Data 111 Calories in 1 serving: Fats- 26 Carbs- 60 Protein- 14 23. Fresh Marinara Sauce

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67/261 Food Type: Sauce Total Time: 35 minutes Serves: 8 Ingredients 1 tsp crushed red pepper flakes 2/3 cup chopped green bell peppers 14 oz petite diced tomatoes 2 tsp leaves oregano 2 tbsp parsley flakes 1 cup chopped onion

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29 oz tomato sauce 2 cloves garlic 68/261 Preparation 1. Lightly oil a large skillet and place over medium heat. 2. Add garlic and bell pepper and saute till slightly browned. 3. Add in parsley red pepper oregano and tomatoes with its juice as well. Stir till heated. 4. Stir in tomato sauce and mix to combine with vegetables. 5. Bring to a boil under low heat and simmer uncovered for 1 minute. 6. Serve warm with chicken low carb pasta or bread. Nutrition Data 54 Calories in 1 serving:

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Fats- 6 Carbs- 81 Protein- 13 69/261 24. Onions with Roasted Sweet Potatoes Ingredients

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70/261 2 medium sweet onions cut in 1" chunks 2 5" long sweet potatoes peeled and cut in 1" chunks 1/2 tsp leaves thyme 1 dash pepper 2 oz orange juice 1 dash salt 3 tbsp olive oil 1/4 cup sliced almonds toasted Preparation Set oven to 425ºF Combine all ingredients except almonds in a baking bowl and mix to blend. Cover and bake for 30 minutes uncover and bake for additional 20 minutes. Garnish with almonds and serve. Nutrition Data

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71/261 139 Calories in 1 serving: Fats- 55 Carbs- 40 Protein- 5 25. Crispy Turkey Casserole Food Type: Main Dish Total Time: 35 minutes

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Serves: 12 Ingredients 1 breast bone and skin removed turkey meat 1/2 cup shredded cheddar cheese 1 can cream of chicken soup 1 package stove top stuffing 2 cups chopped broccoli 1/2 cup milk 72/261 Preparation Set oven to 350ºF Prepare stuffing and distribute on casserole dish. Add broccoli and turkey to the stuffing. Combine cream of chicken soup with milk together and spoon over dish.

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73/261 Top with cheese and bake in oven for 30 minutes. Nutrition Data 180 Calories in 1 serving: Fats- 22 Carbs- 32 Protein- 46 Food Type: Main Dish Total Time: 35 minutes Serves: 12 26. Candy-Like Bacon Green Beans

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74/261 Food Type: Main Dish Total Time: 20 minutes Serves: 10 Ingredients 1/4 lb pepper bacon 4 cups chopped green beans 3/4 cup chopped red onion Preparation

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75/261 Stir fry pepper bacon in hot skillet till crisp for 2 minutes and drain off most of the fat. Add red onion and stir fry till onion softens. Add in green beans stir to mix with onion and simmer covered for 2 minutes. Dish onto serving plate and enjoy. Nutrition Data 88 Calories in 1 serving with: Fats- 64 Carbs- 24 Protein- 12 27. Mayonnaise Free Deviled Eggs

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76/261 Food Type: Side Dish Total Time: 15 minutes Serves: 12 Ingredients 6 large hard-boiled eggs 1/4 cup pureed avocado 1 dash black pepper 2 tsp vinegar 1 dash salt Preparation

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Deshell eggs and cut into half vertically. Remove yolk and keep aside. 77/261 Combine yolk with other ingredients till smooth. Spoon equal amount of yolk mix into egg white halves and serve. Nutrition Data Fats- 66 Carbs- 6 Protein- 28 28. Beef Sirloin Salad

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78/261 Food Type: Appetizer Total Time: 2 hours 15 minutes Serves: 4 Ingredients 6 oz beef tenderloin 2 lemons yield lemon juice 3 oz parmesan cheese shaved 1 tsp mustard seeds 1/2 tsp white pepper 8 cups arugula

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2 tsp olive oil 1 dash salt 79/261 Preparation Wrap beef tenderloin in plastic wrap and chill in freezer for 2 hours. Remove tenderloin from warp after 2 hours and cut into thin slices. Spread out sheets of plastic wrap and place 1 slice on each wrap. Place one plastic slice on top another and pound with meat mallet till paper thin. Continue till beef slices are pounded. Divide slices among plates. Drizzle lemon juice and olive oil over meat slices and sprinkle mustard seed all over. Serve with parmesan greens and season with salt and pepper. Nutrition Data 240 Calories in 1 serving with:

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Fats- 65 Carbs- 8 Protein- 27 80/261 29. Bacon Spinach Onion Pan Quiche

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Food Type: Main Dish Total Time: 30 minutes Serves: 4 81/261 Ingredients 1/4 cup shredded sharp cheddar cheese 2 tbsp heavy whipping cream 4 cups baby spinach 4 slices beef bacon 1 tbsp salted butter 1 medium onion 2 cloves garlic 2 large eggs Preparation Stir fry bacon in hot skillet till crisp and cut into rough slices when cooled. Sauté onion and garlic in butter over medi- um heat till caramelized.

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82/261 Add spinach to skillet and cook till it slightly wilts. Add sliced bacon and shredded cheese stir to blend well. Whisk eggs with heavy cream and salt and pepper in a small bowl. Reduce heat to medium and add egg mixture to the vegetables. Sway pan to evenly spread egg mixture in pan. Do not stir Cook till firm and quiche is not sticking to the edges of pan. Gently flip quiche onto a flat plate and return to pan again to cook the undone side. When quiche is finally firm and not runny dish to plate and enjoy. Nutrition Data 171 Calories in 1 serving with: Fats- 69 Carbs- 11 Protein- 20

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83/261 30. Low Carb Enchilada Zucchini Food Type: Main Dish Total Time: 1 hour 15 minutes Serves: 6 Ingredients 1 cup enchilada sauce 6 medium zucchinis 2 medium young green onions

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1 tbsp onion powder 6 oz cheddar cheese 1 tbsp garlic powder 2 tsp black pepper 1 tbsp chili powder 1 lb ground beef 1 tbsp paprika 1 tsp sea salt 84/261 Preparation Set oven to 350oF. Wash zucchini and cut into half. Scoop out the inner flesh with a teaspoon to form a boat-like shape. Chop the scooped flesh and onion set aside. Stir fry ground beef till brown and drain off oil. Add zucchini green onions spices and enchilada spice. Cover and simmer for 30 minutes on medi- um low heat. Stir at intervals.

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85/261 Arrange boat shaped zucchini on a baking pan lined with foil and oiled with cooking spray. Drain off excess liquid from the meat sauce and pour equal quantity around zucchini in pan. Top with cheese and cover with foil. Bake for 30 minutes and serve hot with sour cream or salsa. Nutrition Data 338 Calories in 1 serving with: Fats- 57 Carbs- 15 Protein- 28 31. Walnut Raisin Oatmeal

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To Cure Diabetes Click Here

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86/261 Food Type: Breakfast Total Time: 30 minutes Serves: 2 Ingredients 1/4 cup walnuts 1/4 cup raisins 1/2 cup rolled oats 1 cup apple cider Preparation

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87/261 Mix all ingredients together in a microwave safe dish. Cook in microwave for 5 minutes. Stir and cook again for another 2 minutes. Serve hot. Nutrition Data 305 Calories in 1 serving with: Fats- 35 Carbs- 53 Protein- 12 32. Watermelon Spinach Feta Salad

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88/261 Food Type: Breakfast Total Time: 10 minutes Serves: 2 Ingredients 8 cups diced watermelon 10 oz baby leaf spinach 6 oz feta cheese 1/4 cup balsamic vinaigrette 1 medium red onion sliced 2 tbsp fresh mint

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Preparation Mix ingredients together in a large bowl. Dish to serving plates and enjoy. Nutrition Data 132 Calories in 1 serving with: Fats- 46 Carbs- 42 Protein- 12 33. Asparagus Onion and Soy Soup 89/261

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90/261 Food Type: Soup Total Time: 40 minutes Serves: 4 Ingredients 30 oz asparagus 1 tbsp leaves tarragon 1/2 cup soy milk 1 medium red onion 30 oz chicken broth

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2 tbsp pepper 1 tbsp olive oil 2 cloves garlic 1 tsp salt 91/261 Preparation Sauté red onion in large saucepan for 5 minutes till tender. Add asparagus garlic tarragon chicken broth and salt and pepper to taste. Cover and cook for 15 minutes. Stir occasionally. Cool for 15 minutes and puree with blender till smooth. Add puree mix to pot stir in soy milk and simmer till hot. Serve. Nutrition Data 131 Calories in 1 serving with:

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Fats- 35 Carbs- 38 Protein- 27 34. Crustless Pumpkin Custard 92/261

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93/261 Food Type: Dessert Total Time: 1 hour 15 minutes Serves: 4 Ingredients

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94/261 6 oz beef tenderloin 15 oz canned pumpkin 14 oz sweetened condensed milk 1/4 tsp ground ginger 1/2 tsp ground cinnamon 1/4 tsp ground cloves 1/2 tsp nutmeg 2 large eggs 1/2 tsp salt Preparation Set oven to 425oF Combine pumpkin with spices. Break eggs into a bowl and whip lightly. Stir in milk and whipped egg. Blend till smooth and combined. Pour into non-stick baking pan and bake for 15 minutes.

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95/261 Reduce temperature to 350oF and bake for e30 minutes extra. By then the custard will be puffed up and will fall when cooled with a lightly caramelized top and bottom. Serve with cream of choice. Nutrition Data 197 Calories in 1 serving with: Fats- 26 Carbs- 62 Protein- 12 35. Goat Cheese and Mushroom Omelette

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96/261 Food Type: Main Dish Total Time: 30 minutes Serves: 1 Ingredients 3 oz mushrooms chopped 1/3 oz nonfat milk 1/2 cup egg beaters 1 tsp olive oil 1 oz goat cheese 1 dash pepper

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1 dash salt 97/261 Preparation Stir fry mushroom in olive oil till soft for 4 minutes. Combine egg substitute with milk salt and pepper and oil skillet with olive oil. Heat skillet for 30 seconds and add egg mix- ture to it. Cook for 2 minutes to set add in crushed goat cheese and mushrooms on top and cook for 2 minutes. When omelette is almost done turn over to flat plate and use a spatula to put it back to pan to cook the other side. Serve warm with veggies of choice. Nutrition Data 243 Calories in 1 serving with: Fats- 55

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Carbs- 7 Protein- 38 36. Parmesan Crusted Tilapia Dish Food Type: Main Dish Total Time: 30 minutes Serves: 5 98/261 Ingredients

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99/261 6 oz tilapia 1/2 tbsp basil 1/4 tsp black pepper 1/4 cup self-rising flour 1 cup white cornmeal 2 large egg whites 4 tbsp grated parmesan cheese 1/3 cup panko bread crumbs 1/4 tsp salt Preparation Set oven to 450oF. Sieve flour half parmesan and salt and pep- per into a large mixing bowl. Sieve bread crumbs basil cornmeal and reaming half parmesan into another bowl. Whip egg whites till foamy.

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100/261 Coat tilapia in flour mixture then into egg whites and finally in cornmeal mix. Spread coated tilapia fillets on baking sheets or pan oiled with non-stick cooking spray. Bake in oven for 20 minutes. Nutrition Data 182 Calories in 1 serving with: Fats- 13 Carbs- 58 Protein- 29 37. Non-fat Banana Strawberry Smoothie To Cure Diabetes Click Here

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101/261 Food Type: Breakfast Total Time: 5 minutes Serves: 2 Ingredients 1/2 large banana 3 large strawberries

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1/2 cup nonfat yogurt 102/261 Preparation Chop banana and strawberries into pieces. Add to a blend or food processor and puree till smooth. Serve chilled with ice cubes if you desire. Nutrition Data 74 Calories in 1 serving with: Fats- 4 Carbs- 75 Protein- 2 38. Rice Chicken and Vegetable Casserole

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103/261 Food Type: Main Dish Total Time: 40 minutes Serves: 12 Ingredients 4 boneless and skinless chicken breast 1 cup pieces or slices mushrooms 2 cups seasoned rice 1/2 large green pepper 1 cup chopped broccoli 1 cup chopped onion

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1 cup chopped celery 1/2 large red pepper 1 tsp margarine 104/261 Preparation Boil chicken breasts in sufficient water for 20 minutes till soft. Remove chicken from broth and cut into cubes. Add enough water to broth to make 5½ cups. Add seasoned rice and cook covered. Slice vegetables and sauté in margarine in non-stick pan. Spoon onto plate and set aside. When rice is done stir fry it in same pan till browned. Add in sautéed vegetables and cubed chicken. Mix to blend. Pour reserved chicken broth to a large oven proof casserole add rice and vegetable mix

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105/261 to casserole and cook in oven at 450oF for 30 minutes. Serve hot. Nutrition Data 212 Calories in 1 serving with: Fats- 13 Carbs- 45 Protein- 42 39. Acorn Squash Soup

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106/261 Food Type: Appetizer Total Time: 1 hour 15 minutes Serves: 6 Ingredients 4 squashes acorn squash 3 cups chicken broth 1 clove garlic bulb 1/3 cup olive oil 0.12 cup lime juice

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1 medium onion 1 tbsp pepper 1 tbsp nutmeg 1 tbsp salt 107/261 Preparation Set oven to 350oF and lightly coat pan with oil. Cut squash into half remove seeds and string. Place squash with cut side down on baking pan. Prick skin of squash with knife all over. Slice onion in large chunks and spread over squash in pan. Cut the top of garlic bulb off drizzle oil on it and palace in pan. Bake in oven for about 45 minutes till tender. Remove from oven and leave to cool. Scrap squash and place in a large saucepan. Add onions and squeeze garlic into pot.

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108/261 Add chicken broth nutmeg lime juice and salt and pepper to pot. Cover and cook for 15 minutes. Blend mix- ture with electric mixer till smooth. Reheat if desired and serve with plain yogurt. Nutrition Data 245 Calories in 1 serving with: Fats- 43 Carbs- 52 Protein- 5 40. Spicy Cilantro Garlic and Lime Marinade

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109/261 Food Type: Sauce Total Time: 30 minutes Serves: 2 Ingredients 1/2 cup cilantro finely chopped 4 cloves garlic pressed 1/4 cup lime juice 2 tbsp olive oil 1 tbsp red pepper flakes

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Preparation Add olive oil to a shallow bowl. 110/261 Add in chopped cilantro red chili pressed garlic and lime juice. Mix well till combined. Coat meat with combined mixture and grill till browned. Nutrition Data 144 Calories in 1 serving with: Fats- 83 Carbs- 15 Protein- 2 41. Delicious Chicken Fajitas

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111/261 Food Type: Main Dish Total Time: 35 minutes Serves: 6 Ingredients 4 boneless and skinless chicken breast 1 cup shredded cheddar cheese 10 medium wheat tortilla 1 oz light sour cream 1 large orange pepper

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1 dash pepper 1 large yellow pepper 1 dash salt 1 large green pepper 1 tsp peanut oil 1 large red pepper 1 tbsp peanut oil 1 oz hot sauce 1 hot pepper 112/261 Preparation Remove all fat from chicken and slice into slices. Add into pan with 1 tablespoon peanut oil and stir fry till browned on low heat. Slice pepper and sauté in another pan in 1 teaspoon peanut oil till tender. Sprinkle some pepper salt and hot pepper on chicken while cooking.

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113/261 When chicken is cooked add sautéed pep- pers to chicken and simmer on low heat stir- ring occasionally. Add in shredder cheese sauce and sour cream into chicken veggies and stir to blend. Put wheat tortillas in oven to till warm. Remove pot from heat add fajitas to tortillas roll and enjoy. Nutrition Data 509 Calories in 1 serving with: Fats- 35 Carbs- 27 Protein- 38 42. Avocado and Tomato Guacamole To Cure Diabetes Click Here

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114/261 Food Type: Side Dish Total Time: 10 minutes Serves: 2 Ingredients 1/2 avocado 1 plum tomato Juice of1/2 lemon 1 dash salt 1/2 tsp jerk seasoning

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Preparation 115/261 Slice avocado into half scoop out the flesh into a bowl and mash with a fork. Add lemon juice salt and jerk seasoning and combine with the same fork. Chop plum tomato and stir into guacamole. Serve with bread or pasta of choice. Nutrition Data 90 Calories in 1 serving with: Fats- 67 Carbs- 27 Protein- 6 43. High Fiber Pumpkin Muffin

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116/261 Food Type: Snack Total Time: 30 minutes Serves: 12 Ingredients 1 cup whole wheat flour 2 cups pumpkin pie mix 1/4 cup low fat milk 1/2 cup chopped walnuts 1/4 cup packed raisins

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1 tsp baking powder 1 dash ground pepper 1/2 cup applesauce 1 tsp vanilla extract 1 tbsp margarine 1 tsp baking soda 3/4 cup oat meal 2 large eggs 117/261 Preparation Set oven 350oF. Combine flour oats pepper soda and bak- ing powder in a bowl. In another bowl combine together pumpkin eggs applesauce raisins milk walnuts and vanilla. No need adding sweet because apple- sauce and raisin has enough of it. Add dry ingredients mix to pumpkin mix and mix to blend.

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118/261 Lightly grease muffin pans with non-stick cooking spray and fill up with batter. Place inside oven and bake for 25 minutes or till together comes out clean. Cool for 15 minutes and serve. Nutrition Data 171 Calories in 1 serving with: Fats- 28 Carbs- 61 Protein- 11 44. Tomato Mozzarella Basil Caprese

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119/261 Food Type: Appetizer Total Time: 15 minutes Serves: 4 Ingredients 4 Italian tomatoes 4 oz part skim mozzarella cheese 2 cups shredded mixed lettuce 1 tbsp olive oil

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18 leaves basil 1 tbsp vinegar Dash of salt 120/261 Preparation Chop tomatoes and mozzarella into thin slices and spread on a plate in circular pat- tern. Season with salt and pepper. Add basil leaves olive oil and vinegar in a blender and puree till smooth. Pour over tomatoes and mozzarella fill cen- ter of circle with greens and lettuce. Nutrition Data 117 Calories in 1 serving with: Fats- 61 Carbs- 13 Protein- 26

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121/261 45. Spicy Cauliflower Cheese Bake with Bacon Food Type: Side Dish Total Time: 40 minutes Serves: 10

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Ingredients 1 head large cauliflower 6 slices cooked bacon chopped 3 jalapeno peppers finely chopped 1 cup shredded cheddar cheese 11/2 tsp cayenne pepper /2 tbsp Worcestershire sauce 1/2 cup shredded jalapeno jack cheese 1/2 tsp granulated garlic 1/2 cup mayonnaise 1 tsp paprika 1 tsp mustard 1/4 tsp pepper 1/2 tsp salt 122/261 Preparation Cook cauliflower till tender crisp put off heat. Set oven to 450oF.

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123/261 Break cauliflower pieces apart and arrange evenly in baking dish. Keep aside. Combine remaining ingredients except for cooked bacon in a mixing bowl. Add more mayonnaise to thin out if thick and spread mixture equally over cauliflower. Sprinkle cooked bacon on top. Bake in oven for 20 minutes ill cheese is bubbling. Serve warm. Nutrition Data 163 Calories in 1 serving with: Fats- 62 Carbs- 20 Protein- 18

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124/261 46. Low Fat Shrimp Stuffed Mushrooms Food Type: Appetizer Total Time: 40 minutes Serves: 1 Ingredients

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125/261 6 medium mushrooms 1 tbsp parmesan cheese 4 medium shrimp 1 tsp paprika 1 clove garlic 1 tsp olive oil 1/2 tbsp Worcestershire sauce Preparation Set oven to 350oF. Wash mushrooms and cut off hard stem. Ar- range on a baking sheet bottom up. Shell and devein shrimp clean and pat dry with paper towel. Cut shrimp finely with garlic as well. Sprinkle shrimp and garlic mix over paprika in bowl.

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126/261 Add paprika mixture to hot skillet with olive oil over medium heat and cook till shrimp is thoroughly cooked for 4 minutes. Stuff mushrooms with sautéed shrimp mix- ture and top with parmesan cheese. Bake in oven till cheese is melted. Nutrition Data 148 Calories in 1 serving with: Fats- 48 Carbs- 20 Protein- 32 47. Hot Artichoke Bottoms

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127/261 Ingredients 1 14-Ounce Can Artichoke Bottoms 6 6 Poached Eggs 1 Tablespoon Melted Butter Salt And Pepper To Taste 6 Tablespoons Grated Parmesan Cheese 6 Teaspoons Mayonnaise White Ground Pepper

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Procedures Wash the artichoke bottoms well. 128/261 Place them in one layer in a heavy skillet with about 1/8-inch of water. Spread the melted butter evenly over the tops season to taste. Cover the pan and cook gently until they are very hot. Place the artichoke bottoms on a warm plat- ter and cover with a poached egg. Spread 1 teaspoon of mayonnaise over each poached egg. Sprinkle with the Parmesan cheese and white pepper serve warm. 48. Weight Watchers Fried Mushrooms

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To Cure Diabetes Click Here

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129/261 Ingredients 2 Teaspoons Olive Oil 2 Teaspoons Butter 1 Teaspoon Shoyu 1 Minced Onion 1 Teaspoon Minced Garlic Dash Ginger Dash Hot Sauce 4 Cups Medium Mushrooms Sliced

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Procedures 130/261 Heat the oil and butter in a skillet add onion garlic ginger and hot sauce sauté until the onion is softened. Stir in the mushrooms and stir-fry until the mushrooms are done to your preference. Pour into hot platter and serve with saltine crackers. 49. Easy Peasy Italian Broiled Chicken This recipe can be done in one hour and is packed with so much flavor. You can top the

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131/261 chicken breasts with pasta sauce and cheese according to your preference. With only 152 calories per serving this is not only good for diabetics but also for weight-watchers in the family. Ingredients: Makes 4 servings 2 chicken breasts split 1 medium tomato 1 zucchini quartered 1 can of artichoke hearts 45 ml olive oil 2 grams garlic salt Optional: pasta sauce and cheese Preheat oven. Instructions: Rinse the split chicken breasts.

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132/261 Season the chicken breasts with garlic salt. After which you can now broil the chicken breasts for about 10 minutes in the oven. Add artichoke quarters and zucchini. Bake these at 4250F for 30 minutes. Remove the baked chicken with artichoke and zucchini. Add thinly sliced tomatoes. You may add pasta sauce and cheese on top for a more flavorful meal. Nutritional Value: Serving size: 111 grams Calories per serving: 152 Total Fat: 11.2 grams Cholesterol: 23 milligrams Sodium: 132 milligrams Carbohydrate: 4.9 grams Dietary Fiber: 3.0 grams Sugars 1.1 grams

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Protein: 8.8 grams 133/261 Vitamin A: 6 Vitamin C: 14 Calcium: 1 Iron: 6 50. Spanish-Style Chicken Skillet Bring your taste buds to Spain and savor this chicken skillet. The spices in this recipe are also good for your metabolism. Using olive oil an unsaturated fat will also help lower your risk for heart disease. Ingredients:

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Makes 6 servings 134/261 675 grams boneless chicken 63 grams chicken broth you can also use dry sherry 30 grams flour Red and green bell pepper sliced into strips 1 large onion cut into ¼ inch wedges 1 can diced tomatoes you can also use two medium size tomatoes diced 30 ml olive oil 5 grams minced garlic 4 grams paprika 7 grams salt Instructions: Mix flour salt and boneless chicken together.

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135/261 Pour in olive oil on cooking pan over medi- um heat. Cook the chicken until it is brown. Add in peppers onions tomatoes paprika and minced garlic. Add chicken broth or dry sherry. Let it simmer for a few minutes before serving. Nutritional Value: Serving size: 222 grams Calories per serving: 200 Total Fat: 7.9 grams Cholesterol: 67 milligrams Sodium: 892 milligrams Carbohydrate: 9.2 grams Dietary Fiber: 3.0 grams Sugars: 2.5 grams Protein: 23.9 grams Vitamin A: 15 Vitamin C: 48 Calcium: 2 Iron: 15

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136/261 51. Turkey and Veggies Chowder Your entire family will love this soup full of goodness. If you have turkey leftovers from Thanksgiving use some or all of it for this re- cipe to give your family a healthy and hearty meal. Turkey in a nice soup with lots of veg- gies what more could you ask for Ingredients:

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Makes 6 servings 375 grams turkey 625 grams turkey or chicken broth 2 potatoes peeled and cubed 150 grams carrots chopped 150 grams zucchini sliced 225 grams celery sliced 75 grams onion chopped 120 ml unsweetened apple juice 15 grams flour 28 grams margarine 5 ml dried thyme 1 gram ground black pepper 3 grams salt Instructions: Sauté celery and onion with the margarine. Add flour salt pepper and thyme to sautéed ingredients.

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138/261 Add the broth gradually into the ingredients. Add carrots and potatoes. Cover the pot and let the broth simmer for 15 minutes or until the vegetables become tender. Add zucchini apple juice and turkey. Continue cooking for 10 minutes over low heat. Nutritional Value Serving size: 443 grams Calories per serving: 332 Total Fat: 15.9 grams Cholesterol: 40 milligrams Sodium: 1.93 grams Carbohydrate: 32.0 grams Dietary Fiber: 4.0 grams Sugars: 4.8 grams Protein: 16.4 grams

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139/261 Vitamin A: 77 Vitamin C: 70 Calcium: 5 Iron: 77 52. Eggplant and Tomato Parmigiana Thinking that lasagna is too heavy for you Try this Eggplant and Tomato Parmigiana recipe and savor the flavorful taste without the guilt. There are only three main ingredi- ents eggplant canned tomatoes and moz- zarella cheese and the rest are just added for flavor.

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Ingredients: Makes 4 servings 140/261 300 grams eggplant sliced 150 grams canned tomatoes 40 grams mozzarella cheese finely sliced 50 grams onion 2 teaspoons basil 5 grams garlic ½ teaspoon olive oil ¼ teaspoon salt Water for boiling the eggplant Instructions: Add some salt to the eggplant. Set it aside to drain properly. Wash and wipe the eggplant. Then cook it in boiling water for several minutes. Set it aside again to cool and dry.

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141/261 Blend the tomatoes onion basil garlic and olive oil together to make a coulis. Cook the mixture in slow heat until it reduces to two- thirds of its original amount. On a plate layer the mozzarella slices and to- mato coulis over a slice of eggplant. Continue Step4 for a number of layers until you use all of the ingredients. Nutritional Value Calories per serving: 66 Total Fat: 3 grams Cholesterol: 8 milligrams Sodium: 258 milligrams Carbohydrate: 7.5 grams Dietary Fiber: 3.1 grams Protein: 3.4 grams 53. Mozzarella and Mushroom Pizza

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142/261 Your family and friends will love this easy- to-make and healthy pizza. Your weight-con- scious loved ones would also appreciate it since one serving is only 147 calories. As for diabetics they can have as much as they want as long as they follow their daily calorie and carbohydrate intake. Ingredients: Makes 4 servings 1 frozen pizza base thawed

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40 grams mozzarella cheese 143/261 100 grams Shiitake mushrooms sliced 100 grams canned button mushrooms drained and sliced 100 grams pizza sauce 1 teaspoon olive oil Instructions: Preheat oven at 250 0 F. Spread the pizza sauce generously over the pizza base. Top it with mozzarella cheese and mushrooms. Bake the pizza in the oven for 7 minutes. Drizzle the pizza with olive oil before serving. Nutritional Value Calories per serving: 147 Total Fat: 4.2 grams Cholesterol: 7 milligrams

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Sodium: 376 milligrams Carbohydrate: 20.8 grams Dietary Fiber: 1.4 grams Protein: 6.9 grams 144/261 54. Asian Fish Nuggets with Sweet and To Cure Diabetes Click Here Sour Dip

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145/261 Take your senses to Asia with these Fish Nuggets. The sweet and sour dip enhances the flavor of the fish. Baking the fish nuggets

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146/261 instead of frying is an ingenious way to make the dish healthier while being low in fat. Ingredients: Makes 4 servings For the fish nuggets: 200 grams fish fillet cut into bite-sized nuggets Breadcrumbs for coating 1 egg 2 tablespoons yogurt 6 tablespoons low-fat milk 1 tablespoon lemon juice Salt and pepper to taste For the Sauce: 2 tablespoons Nestle Maggi Chili Sauce 1 tablespoon tomato sauce

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1 tablespoon lemon juice 1 tomato quartered Sugar to taste Water 147/261 Instructions: Mix the lemon juice yogurt egg and milk. Add some pepper and salt to taste. Dip the fish nuggets into the mixture. Then coat the fish nuggets with breadcrumbs. Place the coated fish nuggets on a baking tray and bake until they are golden brown. As for the sweet and sour sauce mix the in- gredients as listed above. Stir them lightly on a frying pan over medium heat until the to- mato is tender. Serve the baked fish nuggets with the sweet and sour sauce. Nutritional Value

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Calories per serving: 148 Total Fat: 4.2 grams Cholesterol: 71 milligrams Sodium: 382 milligrams Carbohydrate: 16.1 grams Dietary Fiber: 1.0 grams Protein: 11.5 grams 55. Salmon Goodness on a Plate 148/261

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149/261 Oily fish such as salmon mackerel and sardines are rich in Omega-3 Fatty Acids which lower your risk for stroke and heart disease. Heating the oil before cooking also shortens cooking time while reducing the amount of oil absorbed by the food. Ingredients: Makes 4 servings 4 pieces of salmon fillet at least 100 – 120 grams each 2 tablespoons rice wine 4 spring onions 3 red chilli 20 grams ginger 1 tablespoon olive oil ½ teaspoon salt 1 teaspoon ground black pepper

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Instructions: 150/261 Season the salmon with rice wine salt and ground black pepper on a plate. Marinate the salmon for 5 minutes. Start heating the olive oil on a pan over me- dium heat. Stir-fry the ginger and spring onions on the pan until you can smell the fragrance coming out of the ingredients. Then you can now fry the marinated salmon on the pan. Cook until the salmon is golden brown on both of its sides. Sprinkle some shredded chilli on the salmon. Serve the dish hot. Nutritional Value Calories per serving: 190 Total Fat: 7.7 grams Cholesterol: 62 milligrams Sodium: 325 milligrams Carbohydrate: 2.5 grams

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Dietary Fiber: 0.5 grams Protein: 24.3 grams 56. Filipino Pork Stew 151/261 This dish generally has different versions among various Asian cuisines. The simplicity of the Filipino Pork Stew makes it a healthy and hearty meal for families without leaving behind a diabetic member. The recipe calls for pork in a soup however you can add

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152/261 vegetables according to your preference. Make sure to use lean pork meat to reduce saturated fat intake. Ingredients: Makes 2 servings ½ kilograms lean pork meat 1 whole onion Garlic pepper and salt to taste 6 cups of water Optional: vegetables such as Bok Choy or Chinese cabbage potatoes and carrots Instructions: Boil 6 cups of water. Add garlic onion salt and pepper to the boiling water. Chop the lean pork meat and add it to the boiling water.

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153/261 You may add veggies such as Bok Choy or Chinese cabbage potatoes and carrots as desired. Continue boiling for 30 minutes. Serve hot on a bowl. 57. Minty Fresh Greens and Zucchini Salad

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154/261 This salad is packed with vitamins and nutri- ents which can be a great starter for lunch and dinner. It also makes for a healthy brunch to start the day. Ingredients: Makes 4 servings 60 grams mixed baby greens 900 grams zucchini 6 grams chopped fresh mint 120 grams goat cheese 60 ml chopped black olives 25 grams sliced almonds or roasted pine nuts 45 ml olive oil 30 ml lemon juice 3 ml lemon zest Salt and black pepper to taste

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Instructions: 155/261 Mix the dressing ingredients in a large bowl. Trim the end parts of the zucchini Shave the zucchini in a lengthwise manner using a peeler to create ribbons out of it. Make the ribbons about a sixth of an inch thick. When you reach the center of the zuc- chini turn on the other side and do the same thing. Toss the zucchini ribbons to the bowl with dressing. Add greens olives and mint. Toss everything gently with the dressing. Sprinkle some nuts and goat cheese before serving Nutritional Value: Serving size: 311 grams Calories per serving: 350 Total Fat: 28.0 grams Cholesterol: 30 milligrams

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Sodium: 246 milligrams Carbohydrate: 13.0 grams Dietary Fiber: 4.6 grams Sugars 1.6 grams Protein: 17.0 grams 156/261 Vitamin A: 40 Vitamin C: 137 Calcium: 33 Iron: 40 58. Luxurious Crab and Avocado Salad To Cure Diabetes Click Here

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157/261 Need a good pick-me-up without the guilt Do it with this crab and avocado salad which is rich and luxurious to the palate. It’s com- fort food without regrets. Ingredients: Makes 2 servings 1 can of crab chunks 1 avocado 1 Roma tomato 5 ml low-fat mayonnaise 5 ml sweet relish ½ lime Optional: 1 grams garlic salt Instructions: Drain the can of crab chunks and place the chunks in a bowl. Chop the tomato finely and stir it into the crab.

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Mix in mayonnaise relish and salt. 158/261 Slice the avocado into half in a lengthwise manner. Take off the seed. Cut the avocado flesh into squares and add it into the crab mixture. The avocado rinds will be used later. Cut the lime in half and squeeze its juice into the crab-avocado mixture. Stir everything thoroughly. Spoon the crab-avocado mixture into the avocado rinds and serve. Nutritional Value: Serving size: 295 grams Calories per serving: 275 Total Fat: 18.6 grams Cholesterol: 61 milligrams Sodium: 305 milligrams Carbohydrate: 16.5 grams Dietary Fiber: 9.4 grams Sugars 4.0 grams

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Protein: 15.2 grams 159/261 Vitamin A: 19 Vitamin C: 49 Calcium: 9 Iron: 19 59. Asian-Style Chicken Salad Take your taste buds to Asia with this home- style chicken salad. It’s packed with nutri- ents which not only supports your overall health but also keeps your tummy happy. Ingredients:

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Makes 8 servings 160/261 4 large boneless chicken breasts 38 grams lo mein noodles 1 head of romaine lettuce 1 package of baby spinach 1 can of mandarin oranges drained 950 ml fresh strawberries washed and crowned 120 grams parmesan cheese shredded 63 grams chopped walnuts 1 raspberry vinaigrette dressing Tip: You can use cashews or pecans instead of walnuts. Instructions: Grill the chicken without adding any spice or seasoning. Cook each side of the chicken breasts for 10 minutes. Dice the chicken breasts.

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161/261 Chop the romaine lettuce and put it on the bottom of a bowl. Place the baby spinach on top of the lettuce. Add the chicken on top of the spinach. Further add strawberries mandarin oranges and walnuts. Toss everything together until they are well mixed. Top the salad with lo mein noodles and shredded cheese. Drizzle some raspberry vinaigrette dressing on top. Mix the ingredients a little bit further before serving. Nutritional Value: Serving size: 233 grams Calories per serving: 211 Total Fat: 10.7 grams Cholesterol: 33 milligrams Sodium: 344 milligrams

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Carbohydrate: 14.2 grams Dietary Fiber: 4.8 grams Sugars 5.6 grams Protein: 16.8 grams 162/261 Vitamin A: 209 Vitamin C: 59 Calcium: 26 Iron: 209 60. Celery and Pear Salad with Dried Prunes

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163/261 This recipe combines powerful ingredients which are good for your health. The dressing is good enough to blend nicely with the main ingredients. Nutritional Value Calories per serving: 94 Total Fat: 0.5 grams Cholesterol: 1 milligrams Sodium: 422 milligrams Carbohydrate: 22.8 grams

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Dietary Fiber: 3.9 grams Protein: 2.2 grams Ingredients: Makes 4 servings 164/261 160 grams celery diced 160 grams Williams pear sliced 60 grams dried prunes 60 grams Nestle Natural Set Yogurt 100 grams orange peeled and cut into wedges save the peel for zest 2 tablespoons lemon juice 30 grams mustard sauce Salt and pepper to taste Instructions: Remove the zest from the orange using a peeler.

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165/261 Mix lemon juice orange zest yogurt pepper and salt in a bowl for the dressing. Add mustard to the dressing and whisk everything together. Add pear celery dried prunes and orange with the dressing. Mix everything well. Serve in a plate or small bowl. Nutritional Value Calories per serving: 108 Total Fat: 1.1 grams Cholesterol: 0 Sodium: 2 milligrams Carbohydrate: 24.6 grams Dietary Fiber: 2.5 grams Protein: 1.5 grams 61. Spicy Mixed Fruits

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166/261 We added a salad made of fruits to this list of Diabetic recipes to help you explore more options in healthy salad making. The fruity

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167/261 taste becomes a little spicier with the shred- ded mint or basil. Ingredients: Makes 4 servings 300 grams canned pineapple 3 strawberries 1 dragon fruit 1 kiwi fruit 1 teaspoon mint or basil shredded 1 orange 1 lime Instructions: Slice the pineapples into cubes. Dice the dragon fruit kiwi fruit and strawberries. Mix and toss all the ingredients in a bowl. Refrigerate the fruit salad before serving.

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168/261 62.Healthy and Delicious Apple Pie To Cure Diabetes Click Here

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What makes this apple pie so healthy is that it uses whole wheat pastry flour and homemade whole wheat pie crust. It also uses Stevia a natural non-caloric sweetener to liven up the taste. Nutritional Value Serving Size: 192 grams Calories per serving: 204 Cholesterol: 0

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Sodium: 136 milligrams Carbohydrate: 39.2 grams Dietary Fiber: 3.4 grams Sugars: 25.6 grams Protein 1.3 grams Total Fat: 5.6 grams 169/261 Vitamin A: 2 Vitamin C: 2 Calcium 1 Iron 2 Ingredients: Makes 12 servings 1.75 kilograms ripe apples 19 grams whole wheat pastry flour 1 packaged or homemade whole wheat pie crust 15 ml lemon juice 2 grams ground cinnamon 1 ml ground nutmeg 2 grams salt 30 ml stevia

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170/261 1 egg white to brush on top of the crust Instructions: Thinly slice all of the apples. Pour 1 tablespoon of lemon juice over the sliced apples and toss. Mix cinnamon nutmeg salt and stevia in a small bowl. Toss the mixture over the apples and mix them carefully. Put 6 cups of sliced apples on a large pot and cook for 10 minutes over medium heat or un- til they are tender. Remove the pot from heat and stir in the rest of the apples. Add pastry flour to the apples and stir them properly. Cool the mixture for 30 minutes. Position your baking rack on the lower third level of the oven. Preheat the oven to 4250F.

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171/261 Prepare the whole wheat pie crust on a pie plate. Add the apples into the bottom of the pie crust. Cover the apples with a top crust. Brush the egg white over the top crust. You can also sprinkle some cinnamon brown sugar butter and flour over the top crust if you prefer. Bake the pie for 40 minutes or until it is brown. Cool for 20 minutes before slicing. 63. One-Hour Blueberry Cake

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172/261 This cake may be a little heavy but if you want to eat something luxurious yet healthy then by all means try this recipe for a special occasion. Ingredients: For the Crust 113 grams butter 180 grams flour 90 grams cream cheese 5 ml vanilla extract

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For the Filling 950 ml blueberries 160 ml blueberry fruit spread 16 grams cornstarch 1 ml ground nutmeg For the Glaze 15 ml sour cream 1 egg yolk 173/261 Instructions: Preheat oven to 4250F. Mix butter with flour to form a coarse crumb. Put in cream cheese into the mixture to cre- ate a dough. Blend in vanilla to the entire mixture. On a floured surface roll out ½ of the dough into an 11” circle. Line the dough into a 9” pie plate.

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174/261 Toss the blueberries and cornstarch into a medium-sized bowl. Add fruit spread and nutmeg into the mix- ture and mix gently. Pour the entire fruit mixture onto the pie crust. Roll out the remaining dough to the 11” circle. Place it over the fruit mixture. Make sure to turn the edges under and flute. Cut some slits on top of the crust to allow the steam to escape. Bake the pie for 10 minutes. Remove the pie from the oven after and re- duce oven temperature to 3500F. Combine the egg yolk with sour cream. Brush lightly over the crust. Return the pie to the oven and bake for 30 minutes or until done. Cool the pie on a wire rack. Serve on a warm or room temperature.

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Nutritional Value: Serving size: 141 grams Calories per serving: 292 Total Fat: 16.5 grams Cholesterol: 66 milligrams Sodium: 39 milligrams Carbohydrate: 32.9 grams Dietary Fiber: 2.7 grams Sugars: 9.2 grams Protein: 4.2 grams 175/261 Vitamin A: 12 Vitamin C: 14 Calcium: 3 Iron: 12 64. Low Calorie Sweet Potato Pie

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176/261 This sweet potato pie is delish without the guilt. At only 24 calories and 0.7 grams of sugar per serving you’ll surely enjoy this dessert after a main course. Ingredients: Makes 8 servings 630 grams sweet potatoes cooked and mashed One 9-inch unbaked pie shell 42 grams margarine

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1 cup skim milk 45 ml lemon juice 5 ml lemon peel 1 egg yolk 3 egg whites beaten stiff ¼ teaspoon cinnamon 38 grams sugar 2 grams salt 177/261 Tip: To reduce the saturated fat in this re- cipe use vegetable oil in making the homemade pie shell. Instructions: Preheat oven to 3500F. Use an electric mixer to blend the margarine sugar and salt together. Add cinnamon lemon juice egg yolk and lemon peel to the mixture. Mix in sweet potatoes and skim milk to the mixture. Blend the ingredients well.

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Fold in the egg whites. 178/261 Pour the entire mixture onto the unbaked pie shell. Bake the pie for 50 minutes or until a knife inserted through the center comes out without crumbs. Nutritional Value: Serving size: 19 grams Calories per serving: 24 Total Fat: 0.6 grams Cholesterol: 23 milligrams Sodium: 7 milligrams Carbohydrate: 4.7 grams Dietary Fiber: 1.7 grams Sugars: 0.7 grams Protein: 0.6 grams Vitamin A: 15 Vitamin C: 5 Calcium: 4 Iron: 15

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179/261 65. Mango and Tofu Heaven To Cure Diabetes Click Here

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This tofu with mango is richness to the tongue. This dessert is actually a pudding made with tofu and once you taste it you

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180/261 could never go back. Mango and low-fat milk is added with honey for a sweet and healthy treat. Nutritional Value Calories per serving: 99 Total Fat: 1.3 grams Cholesterol: 0.3 milligrams Sodium: 18 milligrams Carbohydrate: 15.8 grams Dietary Fiber: 2.0 grams Protein: 5.3 grams Ingredients: Makes 4 servings 300 grams mango flesh instead of com- mercial puree 30 ml low-fat milk 220 grams soft tofu use instead of cream 1 tablespoon honey instead of sugar

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181/261 Instructions: Mash the tofu carefully in a bowl. Mix the mango and milk using a blender and puree. Pour the tofu into the mango and milk mix- ture. Blend the ingredients until smooth. Add 1 tablespoon of honey and blend the in- gredients together for one more minute. You can serve the dish chilled or immedi- ately after making it. 66. Spinach and Bean Soup

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182/261 Serves 2 Ingredients 2 Sliced Onions 4 chopped garlic cloves 2 tablespoons extra-virgin olive oil 10.5 oz boiled and sliced chicken 7 oz whole wheat pasta 1 tablespoon paprika powder 1 teaspoon salt

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1 cup tomato puree 183/261 Preparation Combine all the ingredients together in a slow cooker and cook the dish slow heat for about 3.5-4 hours. You can serve this dish on a large white plate. Serving Mint sprigs or basil leaves would be a perfect garnish for this sizzling dish. Variation You can use minced meat instead of chicken 67. Pot Roast

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184/261 Serves 2 Ingredients 1 chopped onion 5 oz mushrooms 10.5 oz beef roast 1 teaspoon salt 1 green chilly 1 tablespoon honey 1 ½ tablespoon starch

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185/261 Preparation Mix together all the ingredients except corn starch transfer them into a slow cooker and cook for about 5.5 hours. Mix cornstarch into 50 ml water add to the slow cooker and cook for another 30 minutes. Serving Serve on a large plate with basil leaves on top Variation Swap the beef for pork along with the rest of the ingredients to make another yummyli- cious dish. 68. Turkey with Mushroom and Honey

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186/261 Honey Serves 2 Ingredients 12 oz Turkey 2 teaspoons parsley 2 tablespoon honey 5 oz chopped mushrooms 2 chopped garlic cloves 1 teaspoon salt 1 teaspoon pepper powder

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Preparation 187/261 In a slow cooker put all the ingredients in the above mentioned list and cook this dish for about 7-8 hours. Let it sit for 15 minutes before you open the lid. Serving This dish is best served with a bit of honey on top Variation You can use chicken instead of turkey 69. Tangy chicken chilly

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188/261 Serves 2 Ingredients 1 lb boneless chicken chopped 2 tablespoons tamarind paste 2 chopped onions 2 grounded red chilies ¼ cups kidney beans 1 tablespoon ginger garlic paste 1 ½ teaspoon salt

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1 tablespoon olive oil 1 cup water 189/261 Preparation Take some oil in a pressure cooker add the ginger garlic paste and sauté the chopped onions. Later add the rest of the ingredients along with water and cook the dish for 5 hours. Serving Serve this hot and tangy dish in a large soup bowl with basil leaves on top. Variation You can use mutton instead of chicken and cook it for another hour. 70. Yummy vegetable and chicken

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soup To Cure Diabetes Click Here

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190/261 Serves 2 Ingredients ½ cups chopped carrots ¼ cups chopped bell peppers 2 finely chopped onions 12 oz chicken chopped ¼ cup shredded cabbage 4 minced garlic cloves ½ tablespoon chopped ginger

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1 teaspoon salt 1 teaspoon pepper powder 1 cup water 1 tablespoon olive oil 191/261 Preparation Take a slow cooker sauté the minced garlic and onion in olive oil. Now add the rest of the ingredients cover the lid and cook for 5 hours. Serving Innovative wooden cutlery will be perfect for this soup to be served in. Variation The same soup can be made using prawns. 71 Slow Cooked Beef with Veggies

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192/261 Serves 2 or 3 Ingredients 12 oz boneless beef chopped ¼ cups chopped carrots ¼ cups shredded cabbage ½ teaspoon shredded ginger 1 tablespoon paprika powder 2 minced garlic cloves

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1 teaspoon salt 193/261 Preparation 1. Shred the fat from the meat. Add all the in- gredients to a slow cooker and let it cook for 5 hours approximately. 2. Cook until the beef is tenderized. Serving This dish is best served with some boiled brown rice. Variation You can occasionally use chicken to make this dish. 72. Broccoli and Chicken Spaghetti Serves 2

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194/261 Ingredients 12 oz chopped boneless chicken 1 cup chopped broccoli 6 oz multigrain spaghetti 1 ½ teaspoon salt 1 teaspoon pepper powder ½ cup tomato puree 1 teaspoon paprika powder 1 tablespoon lemon juice

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Preparation 195/261 In a slow cooker combine all the ingredients together and cover the lid. Slow cook this dish for 5 hours. Serving Use chopsticks to eat the spaghetti. Serve it with whole wheat bread. Variation Brown rice can also be a better substitute for spaghetti. 73. Green apple sandwich Serves 2

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196/261 Ingredients 2 sliced apples 1 chopped bell pepper 1 sliced onion 6 oz chicken 1 garlic clove minced 1 tablespoon vinegar 1 teaspoon salt

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1 teaspoon pepper powder 4 brown bread slices 197/261 Preparation In a cooker transfer all the ingredients and cover it with a lid. Cook this mixture for about 5 hours. Serving Fill this mixture in between two slices of toasted whole wheat bread and serve with cherries on top. Variation One can use pineapple instead of apples. 74. Brown rice with chicken sausages

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198/261 Serves 2 Ingredients 1 cup brown rice 6 oz chopped sausages 2 chopped bell peppers 1 teaspoon shredded ginger

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1 tablespoon honey 1 ½ teaspoon salt ½ tablespoon olive oil 1 teaspoon thyme ¼ cup chicken stock 199/261 Preparation In a cooker combine all the ingredients to- gether including brown rice and sausages. Cook this dish for 6 to 7 hours until the rice is cooked. Serving This sumptuous meal can be served in a large circular dish. Variation You can use plain chicken instead of sausages. 75. Corn Chowder

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200/261 Serves 2 Ingredients ½ cup canned corn kernels 1 green chilly 6 oz chopped chicken pieces 1 teaspoon oregano 1 finely chopped onion

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2 garlic cloves minced ¼ cup vegetable stock 201/261 Preparation Combine all the ingredients mentioned above including the corn and chicken pieces and transfer them into a slow cooker for about 5 hours. Once cooled down blend the mixture until forms a smooth paste. Serving Serve the chowder in cups and garnish it with mint leaves. Variation Corn kernels can be substituted by mushrooms. 76. Chicken curry with Barley

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202/261 Serves 2 Ingredients 12 oz minced chicken ½ cup tomato puree 4 oz barley 1 tablespoon shredded ginger 7-8 mint leaves ¼ cup roasted and coarse peanuts 1 ½ teaspoon salt

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3 tablespoons curry powder ½ chopped green chilly 203/261 Preparation Mix all the ingredients in a slow cooker sauté them for a while and cover it with a lid. Cook the curry for a good 7-8 hours. Serving This curry is best served with whole wheat flat bread and garnish with tomato slices. Variation Garnish this curry with roasted peanut and serve it on a rectangular while dish. 77. Chicken Wings in Peanut butter To Cure Diabetes Click Here

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204/261 Serves 2 Ingredients 5-6 chicken wings 3 tablespoons peanut butter 1 teaspoon salt 1 tablespoon ground ginger 1 cup water

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Preparation 205/261 1. Combine all the ingredients in a slow cook- er and cover it with the cooker lid. 2. Slow cook this dish for 5 to 6 hours initial 3 hours on slow heat the next 2 hours on medium heat. Serving Serve it hot and garnish it with roasted al- mond on top. Variation One can use pork instead of chicken however chicken wings taste a tad better. 78. Mushroom Garlic Appetizer

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206/261 Serves 2 Ingredients 12 oz mushroom ½ cup hoisin sauce 1 teaspoon crushed red chilies 1 teaspoon salt 2 mince garlic cloves ½ cup water

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Preparation 207/261 1. This extremely simple recipe requires you to mix all the ingredients and cook it in a slow cooker. 2. Allow it to cook on low flame for 3.5 hours. Serving Use a big large soup bowl for serving with mint leaves on top. Variation Sweet potato can be used instead of mushrooms. 79. Mushroom and dry fruit pilaf

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208/261 Serves 2 or 3 Ingredients ½ cup soaked brown rice ½ cup sliced button mushrooms 6 oz chopped almonds 3 oz chopped cashew 2 cloves of cardamom 1 chopped onion 2 minced garlic cloves

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1 teaspoon salt 1 teaspoon vegetable oil 1 cup water 209/261 Preparation 1. Take some oil in a slow cooker add garlic cloves onion and sauté for a while until they turn slightly brownish. 2. Later add the dry fruits along with the rest of the ingredients and cook this dish for about 6-7 hours. Serving Almost always serve this pilaf hot with low- card yogurt. Variation Instead of mushroom one can also use chicken pieces.

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210/261 80. Chicken and Sausage gumbo with Okra Serves 2 Ingredients ¾ cup brown rice 4 oz chopped okra 4 oz chicken sausages

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1 tablespoon ginger garlic paste 2 cardamom cloves crushed 2 tablespoons onion paste ½ cup tomato puree 1 teaspoon salt 211/261 Preparation 1. Mix all the ingredients together in a slow cooker and cover it with a lid. 2. Cook this dish for 6-7 hours until it starts emitting a strong fragrance. Serving This dish is best served in a soup bowl. Variation If you don’t like Okra use broccoli. 81. Tangy Barbeque Sausages

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212/261 Serves 2 Ingredients 2 tablespoons of onion paste 12 oz smokes sausages 2 tablespoons apple cider vinegar ½ cup tomato puree 1 teaspoon paprika powder 1 teaspoon salt

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1 teaspoon Cayenne pepper ½ cup water 1 teaspoon vegetable oil 213/261 Preparation 1. In a slow cooker take some oil and sauté the onion and tomato paste. 2. Add the rest of the ingredients cover it with a lid and let this dish cook for 4-5 hours Serving You can have this barbecue with toasted gar- lic bread. Variation Serves 3 To be honest I don’t think you should change anything in the recipe. 82. Pork wraps with honey

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214/261 Ingredients 12 oz boneless pork trimmed and shredded 1 roughly chopped onion ½ cup water 2 tablespoons Worcestershire sauce ¼ cup tomato puree 1 teaspoon ginger garlic paste 2 tablespoons honey

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1 teaspoon salt 2 or 3 wheat tortillas 215/261 Preparation 1. Add all the ingredients including pork to- mato puree onions along with the rest of the above mentioned items in a slow cooker. 2. Cook this filling for 111-12 hours. Serve These delicious wrap filling need to be filled inside the wheat tortillas and garnish with some coriander leaves. Variation I would often want to swap the pork for chicken. 83. Garlic Shrimp in coconut milk

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216/261 Serves 2 Ingredients 12 oz peeled shrimp 1 tablespoon olive oil 4 minced garlic cloves ¾ cup coconut milk Some coriander leaves 1 teaspoon lemon juice

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1 teaspoon salt 217/261 Preparation 1. Take some oil in a slow cooker and sauté the minced garlic. 2. Later add the rest of the ingredients one by one and cook for 5 hours on slow heat. Serving Serve this dish with some boiled brown rice Variation No variation. Use the exact same recipe. 84. Black bean soup

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218/261 Serves 2 Ingredients ½ cup black beans Soaked for at least 24 hours 1 cup water ½ cup vegetable stock One chopped onion 2 minced garlic cloves 1 teaspoon shredded ginger

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1 teaspoon cumin powder 1 teaspoon pepper powder 1 teaspoon salt 219/261 Preparation 1. Combine all the ingredients together in a slow cooker and cover with lid. 2. Since black beans take a bit longer to cook let this soup cook for 9-10 hours. Serving Large soup bowls would be perfect to serve this soup and top it up with mint springs Variation You can add some lemon juice if you prefer a tangy soup. 85. Chicken macaroni

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220/261 Serves 2 or 3 Ingredients 12 oz chicken pieces 12 oz whole wheat macaroni 1 bell pepper chopped 2 minced garlic cloves ½ cup tomato puree 1 tablespoon paprika powder

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1 teaspoon salt ¼ cup low-fat almond milk 221/261 Preparation 1. Fry the minced garlic with some oil in a slow cooker. 2. Add the rest of the ingredients cover with a lid and let it cook for 6 hours. Serving Almost always serve this dish hot. Variation Macaroni can be occasionally replaced with some brown rice or multigrain spaghetti. 86. Brown rice with shrimp To Cure Diabetes Click Here

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222/261 Serves 2 Ingredients ½ cup brown rice soaked 8 oz shrimp 2 garlic cloves minced 5-6 roasted almonds ¼ cup coconut milk ¾ cup water

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Some mint sprigs 1 teaspoon salt 1 teaspoon vegetable oil 223/261 Preparation 1. Sauté the minced garlic cloves for a while in a slow cooker with some oil. 2. Add the remaining ingredients and cook it for 7-8 hours. Serving Serve this rice with thyme leaves on top Variation Shrimp can be replaced with chicken 87. Lemon-Berry Pudding

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224/261 Serves 2 Ingredients 8 oz fresh blueberries 2 tablespoon brown sugar or the same amount of sugar free 1 tablespoon honey 8 oz black grapes 5-6 almonds

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5-6 cashews 2 teaspoon lemon peel shredded 1 tablespoon cornstarch 2 eggs ½ cup water 225/261 Preparation 1. Combine all the ingredients in a slow cook- er except the cornstarch and cook this dish for about 2 hours. 2. Post 2 hours open the lid and pour the cornstarch mixture cornstarch mixed with water over it and cook for another 60 minutes. Serving This tempting desert should be served in mock tail glasses or flat glass bowls. Variation You can add some other fruits like apples or strawberries to this recipe.

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226/261 88. Diabetic-friendly Pineapple Up- side- down Cake Serves 4 or 5 Ingredients 8 oz canned pineapple

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6 teaspoons of brown sugar 12 oz wheat flour cake mix 2 tablespoons of vegetable oil 3 eggs 227/261 Preparation 1. In a bowl beat the eggs until fluffy add brown sugar vegetable oil and beat them again. 2. Pour this mixture into the cake mix and mix well. 3. Transfer this mixture to a slow cooker lay the pineapple slices on top and let it cook for 5 or 6 hours. Serving You can serve this cake on a transparent dish. Variation Same recipe with apples would taste just as great.

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228/261 89. Classic slow cooker Pork sandwich Serves 2 or 3 Ingredients 12 oz boneless pork roast shredded 1 tablespoon garlic powder 1 tablespoon paprika powder 1 tablespoon dried onion powder

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1 teaspoon salt 1 cup water 2 or 3 whole wheat burger buns 229/261 Preparation 1. In a slow cooker combine all the ingredi- ents except bread and cover it with a lid. 2. Cook this pork filling for 5 or 6 hours until the pork is cooked properly. Serving Slice up the burger buns in the middle and fill this mixture in between them and secure the sandwiches with toothpicks. Variation Replace the pork with minced beef occasionally. 90. Crock pot lamb

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230/261 Serves 2 Ingredients 12 oz lamb soy sauce 1 tablespoon honey 1 teaspoon minced garlic coves 1 teaspoon minced ginger

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½ cup chicken broth 1 teaspoon salt 231/261 Preparation 1. In a Crockpot combine all the ingredients along with the chicken broth and cover with a lid. 2. Cook this stew lamb for about 8-9 hours. Serving Serve this lamb dish with brown rice and garnish with dill leaves to enjoy a sumptuous meal. Variation You can also add 2 tablespoons of peanut butter to this recipe. 91. Lentils with brown rice

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232/261 Serves 2 or 3 Ingredients 3/4 cup soaked brown rice ½ cup lentils 3 minced garlic cloves 1 roughly chopped onion 1 tablespoon paprika powder Some mint sprigs 1 teaspoon salt

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1 cup chicken broth 233/261 Preparation 1. IN a slow cooker combine all the ingredi- ents and cover it with a lid. 2. Cook it the rice on slow heat for 5 hours. Serving Top it up with some fried walnuts and serve it in a large rectangular white dish. Variation Lentils can be substituted with other veggies like spinach or asparagus. 92. Smoked eggplant soup

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234/261 Serves 2 Ingredients 2 smoked and chopped egg plants roasted on medium flame 2 garlic cloves roasted 2 tablespoons onion powder ½ green chili paste ¾ tablespoon salt ½ cup milk

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1 cup water 235/261 Preparation Combine all the ingredients in a Crockpot and cover with a lid. Cook this soup for 3 hours on slow heat. Once cooled down. Blend the mixture until smooth. Serving Garnish with lemon grass and some fried cashews. Variation You may want to add some lime juice to give it a tangy taste 93. Chicken noodle soup

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236/261 Serves 2 Ingredients 10 oz minced chicken 12 oz whole wheat noodles 1 teaspoon thyme 1 teaspoon parsley 1 teaspoon ginger shredded 3-4 spinach finely chopped spinach leaves

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1 teaspoon salt 1.5 cups water 237/261 Preparation 1. Mix together all the above mentioned items in a Crockpot and cover it with a lid. 2. Cook the soup on slow heat for 7-8 hours. Serving Use a glass bowl to serve this soup and top it up with basil leaves. Variation Flat noodles or whole wheat macaroni can also be used. 94. Chicken and mushroom stew

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238/261 Serves 2 Ingredients 16 oz chopped chicken breasts ½ cup button mushrooms 1 teaspoon oregano 2 sliced celery sticks 1 teaspoon salt

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¼ cup red wine 2 minced garlic cloves ½ cup tomato puree 239/261 Preparation 1. Combine all the ingredients in a slow cook- er and cover it with a lid. 2. Let the stew cook for 6 hours. Serving You can serve this stew with fried whole wheat noodles to bring some crunch Variation One can use of additional vegetables like cabbage or carrots. 95. Pork Stew with apple cider vinegar

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240/261 Serves 2 Ingredients 16 oz chopped pork roast 2 tablespoons apple cider vinegar 4 oz chopped sweet potato 1 teaspoon thyme

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1 teaspoon parsley 1 teaspoon salt 1 cup water 241/261 Preparation 1. Combine all ingredients mix them well and transfer it to a slow cooker. 2. Cover the cooker with a lid and let it cook for 10-11 hours until the stew blends together. Serving Serve this hot stew in wooden bowls with dill leaves on top Variation If you are not fond of sweet potato you can either replace it with some other vegetable or do without it. 96. Sweet and Sour Pork

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To Cure Diabetes Click Here

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242/261 Serves 2 Ingredients 5-6 chicken breasts 8 oz diced carrots 8 oz broccoli florets 10 oz chopped pineapple canned 1 chopped green bell pepper ½ teaspoon minced garlic cloves Half green chili paste

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½ teaspoon minced ginger 243/261 2 ½ tablespoons Worcestershire sauce 2 tablespoons vinegar ½ teaspoons salt Preparation 1. In a Crockpot add all the ingredients ex- cept pineapple and cover with a lid. 2. Let the dish cook for 7-8 hours. Add pine- apple and cover the lid again. Let it sit for 30 minutes before serving. Serving Serve this dish with brown rice. Variation Add a ground green chili paste if you want to make it spicier. 97. Stuffed cabbage leaf rolls

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244/261 Serves 3 Ingredients 5-6 cabbage leaves 12 oz sliced turkey 2 minced garlic cloves 2 chopped onions ½ cup boiled brown rice 1 small chopped apple 1 teaspoon salt

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1 teaspoon paprika powder 1 teaspoon Worcestershire sauce 245/261 Preparation 1. Mix the turkey garlic onions rice apple paprika salt and Worcestershire sauce in a bowl. 2. Fill this filling into each cabbage leaf fold them and secure with a tooth pic. 3. In a Crockpot cook these wraps for on slow heat for 7-8 hours. Serving Serve them with some Worcestershire or soy sauce. Variation You can experiment a lot with the filling by adding Zucchini or broccoli to it. 98. Piquant Chicken

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246/261 Serves 3 Ingredients 12 oz chopped chicken 1 finely chopped onion 2 minced garlic cloves 1 ½ tablespoon curry powder 1 teaspoon apple cider vinegar 6-7 raisins

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5-6 almonds ½ cup tomato puree 247/261 Preparation 1. In a slow cooker sauté the onions and bell peppers. 2. Add the other ingredients and cook for 7 hours. Serving Serve the chicken with brown rice and gar- nish with coriander leaves. Variation Add a grounded green chilli to bring some spice to this dish. 99. Barbecue Turkey wraps

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248/261 Serves 3 or 4 Ingredients 12o oz minced turkey 10 oz finely chopped tomatoes ½ cup tomato puree 1 finely chopped onion 3 minced garlic cloves 1tablespoons Worcestershire sauce 2 tablespoons barbecue sauce

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1 teaspoon salt 1 teaspoon paprika powder 1 teaspoon olive oil 3 or 4 tortillas 249/261 Preparation 1. In a slow cooker sauté the garlic and the onion for a while. 2. Now add the rest of the ingredients cover with a lid and let it cook for 3 hours. 3. Fill the mixture in the tortillas and secure with a toothpick. Serving Wraps are typically best served with lettuce leaves inside them. Variation You can use wedges to serve this filling in- stead of tortillas.

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250/261 100. Chicken Pepperoni Serves 3 Ingredients 16 oz chicken breasts 6 oz turkey pepperoni slices 1 teaspoon salt ½ cup olives chopped 2 tablespoons tomato puree

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1 teaspoon pepper 251/261 2 tablespoons shredded low-fat mozzarella cheese 2-3 basil leaves Preparation 1. Combine all the ingredients together in a Crockpot and cover them with a lid. 2. Cook this dish for 6-7 hours. Drain the ex- cess water. Serving Use mint leaves as garnish for this dish. Variation If you are out of low-fat cheese you can very well do without it. 101. Cranberry Meatballs

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252/261 Serves 3 Ingredients 1 cup cranberries dried ½ cup brown rice soaked 150 ml cranberry puree 5 tablespoons orange juice 2 tablespoons lemon juice 1 ½ teaspoon salt 1 teaspoon pepper

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1 teaspoons cumin powder 2 tablespoons honey 2 eggs beaten 2 teaspoon olive oil 253/261 Preparation Diabetes Destroye r Mix cranberries salt brown rice pepper powder and shape them into small meatballs. Take some oil in a slow cooker and shallow fry these balls until they change colour. Add the remaining ingredients cover it with a lid and cook for 3-4 hours on slow heat. Serving

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Serve them in a bowl with some parsley and a slice of lime on top. Variation Cranberries can be easily substituted with strawberries or even blueberries.

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254/261 102. Spicy Steaks Serves 2 Ingredients 16 oz. beef steak trimmed and chopped 3 bell peppers red yellow and green 8 oz. tomato puree 2 small red chilies grounded 2 or 3 hot dog buns 1 tablespoon lemon juice 1 teaspoon salt 2 sliced jalapeno chilies Preparation 1. Combine all the ingredients in a Crockpot and cover them with a lid. 2. Cook the steak for 7-8 hours.

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Serving 255/261 Fill the steak mixture inside the hot dog buns and secure with a toothpick. Variation You can tone down the chilly if seems too spicy for your pallet.

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Conclusion Diabetes is on the increase but the most painful thing about it is: it can be prevented and some can be reversed with healthy lifestyle. http://diabetes- destroyer.com What you put in your mouth is very import- ant but having diabetes shouldn’t resign you to a lifetime of bland foods. With these helpful tips you can enjoy your favorite meals and derive satisfaction from them without feeling deprived.

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Did You Like 101 Diabetic Recipes Before you go we’d like to say “thank you” for purchasing our book. So a big thanks for downloading this book and reading all the way to the end. Now we’d like ask for a small favor. Could you please take a minute or two and leave a review for this book on Amazon This feedback will help us continue to write the kind of Kindle books that help you get results. And if you loved it then please let me know Click here to leave a review for this book on Amazon http:/ /diab etes-

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Check Out My Other Books Below you’ll find some of my other popular books that are popular on Amazon and Kindle as well. Simply click on the links be- low to check them out. Alternatively you can visit my author page on Amazon to see other work done by me. www.jjlewisbooks.com 101 Pork Chop Recipes: Extraordinary and Delicious Pork Chop Recipes for Everyday Meals 101 Chicken Recipes: A Mouth-Watering Healthy and Delicious Chicken Recipes that will fill your Stomach 101 Vegetarian Recipes: Top Vegan Diet Re- cipes to Live a Healthy Lifestyle The Juice Cleanse: 101 Healthy Juicing Re- cipes for Weight Loss

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259/261 Low Fat Recipes: 101 Incredible Quick Easy Recipes for a Low Fat Diet Gluten Free Diet: 101 Delectable and Healthy Gluten-Free Recipes for better lifestyle Paleo Diet for Kids: A Fun Pack of 101 Fla- vorful and Energy-Boosting Paleo Recipes Best In Shaping Healthier Stronger and Happier Paleo-Nourished Kids Mediterranean Slow Cooker: 101 Best of Easy and Delicious Mediterranean Slow Cooker Recipes to a Healthy Life If the links do not work for whatever reason you can simply search for these titles on the Amazon website to find them.

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