Diabetes Ebook: A 7 Day Meal Plan With Diabetes

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7 Day Anti-Diabetes Eating Plan. Balance blood sugar and get out of the diabetes danger zone with this simple and easy meal plan.

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a 7 d ay meal plan wit h diabete s Includes 30 + Delicious Easy-to-Make Recipes www.diabetesail y.com

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Ou r I n t r o d u c t i o n lu little b Want to Cure Diabetes Click Here I remember my first trip to the grocery store after I was diagnosed. everyday foods looked foreign. There were aisles upon aisles of choices and I had no idea where to start. It was overwhelming to say the least. ckily I had a wonderful nutritionist and a mom who knows good food. y little I found that I could incorporate most of my favorites into my “diabetes diet” and still be full and satisfied. The modifications I made are good for any type of diet diabetes or not. Trips to the grocery store became exciting again. Over the years I have learned that eating with diabetes can be delicious easy and economical. This book includes my most favorite recipes the staples of my diet. I hope it gives you the same kind of satisfaction that it gives me. enjoy E liz a be t h E d e l ma n diabetes daily p.S. There is no one-size-fits-all diabetes diet. Some of these recipes may not be appropriate for your diet. If in doubt please check with your medical team.

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Day 1 Break f a S T: egg and Turkey Bacon Sandwich 2 l un C h: Greek Salad with pita Bread 3 d I nner: yogurt Salmon 4 haricots Verts with Crispy Shallots 4 Green Salad with Balsamic Vinaigrette 5 Day 2 Break f a S T: Cantaloupe and Cottage Cheese or yogurt 6 l un C h: Salmon nicoise Salad 7 d I nner: Spinach and Bacon Quiche 8 Day 3 Break f a S T: Spinach and Bacon Quiche 8 half of a grapefruit l un C h: Turkey Bacon avocado lettuce Wrap 10 fresh fruit d I nner: Jamaican pork Tenderloin 11 Black Beans and rice 12 - 13 Sauteed Bell peppers and Onions 12 - 13 Tomatoes and avocados in a Spicy Vinaigrette 14 Day 4 Break f a S T: yogurt with fresh Berries and Wheat Germ 15 l un C h: Black Beans and rice 12 - 13 Green Salad with Spicy Vinaigrette 5 d I nner: roast Chicken with lemon and Thyme 16 Cauliflower mashed “potatoes” or Sweet potatoes 17 roasted asparagus 18 Day 5 Break f a S T: low Carb Breakfast Burritos 19 l un C h: Open face Chicken Sandwich 20 purple Cabbage Slaw 21 d I nner: Cubanelle peppers with Chicken Sausage 22 rapini 23 Green Salad with Balsamic Vinaigrette 5 Day 6 Break f a S T: hard Boiled egg Sandwich with kiwi 24 l un C h: portobello and Spinach Quesadilla 25 fresh Salsa fresh fruit d I nner: Chicken posole 26 Day 7 Break f a S T: egg and Turkey Bacon - Sandwich 2 half Grapefruit l un C h: Chicken pasole 26 d I nner: Wilted Spinach Saute 27 Cous Cous Index

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www.diabe 4 d a y 1 • Breakf a S T d a y 1 • Breakf a S T Egg Turkey Bacon Sa n d w i c h To Cure Diabetes Click Here 1 egg 1 piece turkey bacon 1 whole wheat Arnold Sandwich Thins bread 1 teaspoon butter or mayonnaise Cooking spray Cook the turkey bacon by broiling it in the oven for 3 minutes or so per side flipping once. Remove to a plate with paper towels on it and cool. Spread the butter or mayonnaise on the bread. Set aside. Heat a skillet over medium low heat. Spray with cooking spray and scramble the egg to desired tenderness. Place the egg and bacon on the bread and enjoy Serve with fresh berries coffee or tea. Servings: 1 Amount Per Serving :: Calories: 364 • Carbohydrates: 15g • Fiber: 2g Sugars: 4g • Total Fat: 24g • Saturated: 8g • Trans: 1g • Sodium: 840mg • Protein: 22g

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d a y 1 • lun C h nd 2 d a y 1 • lun C h Gree k S a l a d To Cure Diabetes Naturally Click Here 3 vine ripe tomatoes cut into chunks 1 red onion thinly sliced 1/2 seedless cucumber cut into bite-size chunks 1 small red bell pepper seeded and chunked 1 small green bell pepper seeded and chunked 1 cubanelle pepper seeded and chunked 1 cup Kalamata black olives Several sprigs fresh flat-leaf parsley about 1/2 cup 1/4 pound imported Greek feta 1/4 cup extra-virgin olive oil 3 tablespoons red wine vinegar 1 teaspoon dried oregano crushed in palm of your ha Coarse salt and black pepper Pita bread Combine vegetables olives and parsley in a large bowl. Rest sliced feta on top of salad. Combine oil vinegar and oregano in a small plastic container with a lid. Shake vigorously to combine oil and vinegar and pour over salad and cheese. Season with salt and pepper and let the salad marinate until ready to serve. Serve salad with pita bread. Servings: 4 Amount Per Serving :: Calories: 287 • Carbohydrates: 15g • Fiber: 4g Sugars: 6g • Total Fat: 23g • Saturated: 7g • Trans: 0g • Sodium: 669mg • Protein: 6g

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5 3 Y o g u r t Sa l mon Ha r ic o t s Ve r t s wi t h Cri spy S h a l lo t s a n d Gree n S a l a d w i t h B a l s a m i c V i n a i g r e t t e To Cure Diabetes in 21 Days Click Here 4 5 oz. Salmon filet 4 tablespoons plain non-fat yogurt A dash of Spike or other blended seasoning Heat oven to broil. Place the top rack higher in the oven so the salmon can broil nicely. Cover a baking sheet with aluminum foil. Yo G u RT S AL mon F ACTS Amount Per Serving :: Calories: 287 • Carbohydrates: 15g Fiber: 4g • Sugars: 6g • Total Fat: 23g • Saturated: 7g • Trans: 0g Sodium: 669mg • Protein: 6g Let the salmon come to room temperature before cooking. Wash it off and pat dry. Place salmon on the baking sheet. Cover each piece of filet with about 1 tablespoon of yogurt. Spread evenly. Sprinkle some Spike seasoning over each piece of salmon making sure it is seasoned to your taste. Place salmon in the oven and broil for about 5-10 minutes depending on how rare you want it. I recommend medium. Take the salmon out of the oven and serve with fresh lemon slices. Servings: 4 Ha r ic o t s Ve r t s wi t h Cri spy S h a l lo t s Haricots verts are the slender green beans you are most likely to find in specialty markets but you can also make this with regular string beans. This recipe can be prepared almost entirely in advance. After the string beans are blanched all you have to do is saute the shallots in butter and toss the beans in the pan until they’re warm. 1 pound haricots verts ends removed Kosher salt 2 tablespoons unsalted butter 1 tablespoons good olive oil

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www.diabe d a y 1 • dI nner yone that it’s as ain 3 large shallots diced 1/2 teaspoon freshly ground black pepper Blanch the beans in a large pot of boiling salted water for 1 1/2 minutes only. Drain the beans immediately and immerse them in a bowl of ice water. Heat the butter and oil in a very large saute pan and saute the shallots on medium heat for 5 to 10 minutes until lightly browned. Drain the beans and add to the shallots with 1/2 teaspoon salt and the pepper tossing well. Heat only until the beans are hot. Servings: 6 Eliz a be t h ’ s Bal s a m i c V i n a i g re t t e This is my go-to salad dressing. It gets rave reviews from ever who has tried it. If you have a whisk and 3 minutes you’ll find delicious as it is easy. You’ll never buy bottled vinaigrette ag 1 teaspoon Dijon mustard 1 garlic clove finely minced A dash of soy sauce 1 Tablespoon Balsamic vinegar 3 Tablespoons extra-virgin olive oil Kosher salt and freshly ground black pepper to taste 1 Head of lettuce of your choice washed dried and chopped Combine the mustard garlic clove soy sauce vinegar salt and pepper in a salad bowl and whisk to combine. Taste for seasonings. Slowly whisk the oil into the vinegar mixture and whisk until emulsified. Add the salad greens and toss just before serving. Servings: 4 Amount Per Serving :: Calories:95 • Carbohydrates: 1g • Fiber: 0g Sugars: 1g • Total Fat: 10g • Saturated: 1g • Trans: 0g • Sodium: 40mg • Protein: 0g 5 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 2 • Breakf a S T C a n t a l o u p e a n d C o t t a g e C h e e se o r Y o g u r t To Cure Diabetes Permanently Click Here Fruit is one of the healthiest breakfasts you can have. Add cottage cheese a family favorite of ours or some yogurt and you’ve got a great meal complete with protein. 1/4 canteloupe chopped 1/2 cup cottage cheese or yogurt Eat the cantaloupe alongside of the yogurt or cottage cheese Serve with coffee or tea. Servings: 1 Amount Per Serving :: Calories: 128 • Carbohydrates: 15g • Fiber: 1g Sugars: 14g • Total Fat: 1g • Saturated: 1g • Trans: 0g • Sodium: 481mg • Protein: 15g 6

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d a y 2 • lun C h Sa l mo n N i c o i se S a l a d To Cure Diabetes Naturally Click Here This is beautiful way to use up leftovers. nicoise salad is typically made with tuna but I think that the salmon gives it a more delicate touch and is equally delicious. Arrange the ingredients whisk up an easy-to-make vinaigrette and enjoy a delicious and aesthetically pleasing lunch. Leftover Yogurt Salmon Leftover haricots verts 4-5 roasted fingerling potatoes 2 ripe tomatoes cut into wedges 2 hard-cooked eggs peeled and halved 1/2 cup good black olives preferably nicoise olives 1 bunch arugula For the vinaigrette: 1 tablespoon Champagne vinegar 1/8 teaspoon Dijon mustard 1/8 teaspoon kosher salt A pinch of freshly ground black pepper 2 1/2 tablespoons good olive oil Arrange the salmon haricots verts fingerling potatoes tomatoes eggs olives and arugula on a plate. For the vinaigrette combine the vinegar mustard salt and pepper. Slowly whisk in the olive oil to make an emulsion. Drizzle some over the fish and vegetables and serve the rest on the side. Servings: 2 Amount Per Serving :: Calories: 468 • Carbohydrates: 27g • Fiber: 6g Sugars: 6g • Total Fat: 32g • Saturated: 6g • Trans: 0g • Sodium: 457mg • Protein: 21g 7

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www.diabe d a y 2 • dI nner Sp i na c h a n d Bacon Qu i c h e Quiches can be eaten any time of the day. If I don’t feel like cooking too much I’ll throw whatever veggies are in my fridge into a pie crust add some eggs and cheese and enjoy a yummy dinner that didn’t cost too much. Spinach is my favorite vegetable to eat in quiche but if you don’t have any spinach on hand you could substitute broccoli mushrooms peppers- the options are endless 6 large eggs beaten 1 1/2 cups heavy cream Salt and pepper 2 cups chopped fresh spinach 1 pound bacon cooked and crumbled 1 1/2 cups shredded Swiss cheese 1 9-inch pie crust either from scratch or store bought Preheat the oven to 375 degrees F. Combine the eggs cream salt and pepper in a food processor or blender. Layer the cheese on the bottom of the pie crust and then sprinkle the spinach and bacon on top. Pour the egg mixture on top and sprinkle with paprika. Bake for 35 to 45 minutes until the egg mixture is set. Cut into 8 wedges. Servings: 8 Amount Per Serving :: Calories: 662 • Carbohydrates: 14g • Fiber: 1g Sugars: 1g • Total Fat: 53g • Saturated: 23g • Trans: 0g • Sodium: 1584mg • Protein: 32g 8 www.diabe t e s d a i l y . c o m / r e c i p e s

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Single servings of quiche can be frozen easily for quick and healthy meals. 9 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 3 • lun C h Turke y BLT L et t uc e Wrap To Cure Diabetes Naturally Click Here This is a really great and healthy way to satisfy the urge for a sandwich. I love the way the smokiness of the bacon pairs with the turkey. Also the creaminess of the avocado takes away any need for mayonnaise making it even more healthy. 4 whole leaves romaine lettuce washed and dried 1 tomato sliced 4 slices of bacon cooked 1/2 of an avocado sliced 1/2 lb sliced turkey Lay two of the romaine lettuce leaves flat on a plate. Place the turkey on the lettuce first then the bacon tomato and avocado. Repeat with the remaining ingredients. Top the sandwiches with the remaining lettuce leaves and roll. Serve with fresh fruit. Servings: 2 Amount Per Serving :: Calories: 299 • Carbohydrates: 11g • Fiber: 4g Sugars: 2g • Total Fat: 16g • Saturated: 4g • Trans: 0g • Sodium: 1549mg • Protein: 30g 10

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d a y 3 • dI nner J a m a i c a n P o r k T e n d e r l o i n This is one of my favorite ways to make pork tenderloin. It’s popular at our house and super easy to prepare. You’ll find that you have most of the ingredients on hand already. 2 teaspoons brown sugar 1 teaspoon ground allspice 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/8 tespoon ground cloves 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 pork tenderloin about 1 pound trimmed of visible fat 2 teaspoons white vinegar 1 1/2 teaspoons honey 1 teaspoon tomato paste Th e C h e f ’ s Ti p The vinegar sauce can be substituted for regular ketchup. In a small bowl combine the brown sugar allspice cinnamon ginger onion powder garlic powder cayenne cloves 1/2 teaspoon of the salt and the black pepper. Rub the spice mixture over the pork and let stand for 15 minutes. In another small bowl combine the vinegar honey tomato paste and the remaining 1/4 teaspoon salt. Whisk to blend and set aside. Heat your grill or broiler to medium-high or 400 F. Lightly coat the grill rack or broiler pan with cooking spray do this away from the heat source to avoid a flare-up. Amount Per Serving :: Calories: 143 • Carbohydrates: 5g • Fiber: 1g Sugars: 4g • Total Fat: 4g • Saturated: 1g • Trans: 0g • Sodium:706mg • Protein: 23g 11 Copyright© 2010 by Diabetes Daily. All rights reserved.

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pin 160 F slicing. d a y 3 • dI nner Position the cooking rack 4 to 6 inches from the heat source. Place the pork on the grill rack or broiler pan. Grill or broil at medium-high heat turning several times until browned on all sides 3 to 4 minutes total. Remove to a cooler part of the grill or reduce the heat and continue cooking for 14 to 16 minutes. Baste with the vinegar-honey sauce and continue cooking until the pork is slightly k inside and an instant-read thermometer inserted into the thickest part reads 3 to 4 minutes longer. Transfer to a cutting board and let rest for 5 minutes before Servings: 4 S a u t e e d Bel l P e p p e r s a n d O n i o n s To Cure Diabetes Naturally Click Here This is an inexpensive yet impressively delicious side dish. I pair it with a lot of different entrees and I use whatever is left over in an omelette the next day. 1 red bell pepper cut into strips 1 yellow or orange bell pepper cut into strips 1 yellow onion peeled and cut into strips 1 Tablespoon extra-virgin olive oil Heat the oil in a skillet over medium-high heat. Add the peppers and onions and saute until the onions are tender and and the peppers are cooked through. Blac k Bean s a n d Rice The recipe for these beans is one that my mom picked up when she lived in Brazil. It is my favorite meal of all time. one of the best things about it is that it’s vegetarian but you can add meat to it if you so desire. my brothers and I grew up eating this dish and I hope that you get as much enjoyment out of it as we all do Amount Per Serving :: Calories: 84 • Carbohydrates: 7g • Fiber: 2g Sugars: 2g • Total Fat: 6g • Saturated: 0g • Trans: 0g • Sodium: 5mg • Protein: 1g 12

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I n STR u CTI on S F o R C oo K I n G BLACK BE A n S Start out by buying good quality black beans. I buy them in bulk at Whole Foods but you can use any dried beans you want. When you get them home pick through your beans and make sure that you don’t have any little stones or discolored beans and then give them a good rinse. Since you’ll be using a pressure cooker you won’t need to soak them overnight. You just want to clean them off. F o R THI S RECIPE Y ou ’L L n EED: 4 cups organic black beans rinsed 12 cups water 1 yellow onion chopped 8 cloves of garlic chopped 1/2 can tomato paste salt to taste 3 Tbs. olive oil Heat the olive oil in the pressure cooker over medium heat and add the onions. Saute until the onions begin to turn translucent about 10 minutes. Add garlic and saute for another minute. Add the black beans and water and close and lock the lid to the pressure cooker. make sure that you have the correct amount of weight on your pressure cooker for black beans. Every manufacturer is different so make sure to follow the exact instructions for your model. mine is 15 lbs of pressure. Bring the pressure cooker to high pressure. Lower the heat once the pressure is steady and begin to time it. At sea level it will take about 20 minutes for the beans to cook. If you live above sea level it will take a little bit longer- about 30 minutes total. once your beans are done cooking release the pressure inside the cooker per the manufacturer’s instructions. Safely open your pressure cooker and give the beans a stir. They will look a little soupy. Add the tomato paste and salt if you’re using any. Check for doneness and if they’re tender they’re ready to eat I serve my black beans with some rice fried plantains sauteed peppers and onions and salad. They’re great alone in soup with pulled pork tacos or anything you can imagine. Amount Per Serving :: Calories: 305 • Carbohydrates: 50g • Fiber: 12g Sugars: 3g • Total Fat: 5g • Saturated: 1g • Trans: 0g • Sodium: 13mg • Protein: 17g 13 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 3 • dI nner T o m a t o e s a n d A v o c a d o s i n a S p i c y V i n a i g r e t t e This is a fantastic variation on a green leafy salad. Avocados and tomatoes pair nicely with the subtle-sweetness of the vinegar and the kick from the chiles brings it all together. 1 Tablespoon mango-Chile vinegar or similar spicy variety 2 Tablespoons extra-virgin olive oil Kosher salt and freshly ground black pepper to taste 1 ripe avocado peeled and cut into chunks 2 tomatoes cut into chunks In a bowl whisk together the vinegar and salt and pepper. Taste for seasonings and slowly whisk in the olive oil. Pour the vinaigrette over the avocados and tomatoes and serve alongside the pork beans and rice. Servings: 2 Amount Per Serving :: Calories: 257 • Carbohydrates: 11g • Fiber: 6g Sugars: 3g • Total Fat: 24g • Saturated: 3g • Trans: 0g • Sodium: 13mg • Protein: 2g 14 www.diabe t e s d a i l y . c o m / r e c i p e s

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ves s ost an sub o eat d a y 4 • Breakf a S T Y o g u r t w i t h F r e s h B e r r i e s a n d Wh e at G e r m I ate this for breakfast almost every day when I was pregnant with my daughter. It’s light refreshing and the wheat germ gi it an almost sweet and nutty crunch. The Greek-style yogurt i richer and more creamy than regular yogurt giving it an alm sinfuldecadence- except there’s nothing sinful about it You c any yogurt in place of the plain but this is my favorite way t it. 1 cup plain Greek-style yogurt 1 Tablespoon wheat germ 1/2 cup of your favorite berries Place the yogurt and berries in a bowl and sprinkle the wheat germ on top. Serve with coffee or tea. Servings: 1 Amount Per Serving :: Calories: 143 • Carbohydrates: 21g • Fiber: 1g Sugars: 20g • Total Fat: 0g • Saturated: 0g • Trans: 0g • Sodium: 175mg • Protein: 13g 15 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 4 • dI nner R o a st C h i c k e n w i t h G a r l i c L e m o n a n d T h y m e This is my go-to recipe for roasted chicken. It makes your whole house smell good and is so easy to prepare. It’s great for a simple dinner at home with your family or can even be made for a fun dinner party. 1 roasting chicken 4-5 lbs. 1 lemon quartered 2 teaspoons lemon zest 3 Tablespoons fresh thyme 6 cloves of garlic chopped 2 Tablespoons extra-virgin olive oil Salt Freshly ground black pepper to taste 1/4 cup white wine 1 cup chicken stock 2 teaspoons flour Preheat your oven to 450°F. mix the garlic thyme lemon zest and olive oil together in a bowl. Rinse chicken and pat dry. Place chicken in roasting pan and sprinkle generously with salt and pepper both inside and out. Rub all but 1 tablespoon garlic-thyme mixture over the chicken. Place the lemon in cavity of chicken and tie the legs together with a string. Roast the chicken for 20 minutes at the high temperature. Then reduce the oven temperature to 375°F. Roast chicken until meat thermometer inserted into thickest part of inner thigh registers 180°F about 1 hour 15 minutes. Transfer the chicken to serving platter and tent with aluminum foil to keep warm. Amount Per Serving :: Calories: 391 • Carbohydrates: 5g • Fiber: 0g Sugars: 1g • Total Fat: 19g • Saturated: 4g • Trans: 0g • Sodium: 216mg • Protein: 54g 16 www.diabe t e s d a i l y . c o m / r e c i p e s

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avy or holds up to Pour pan juices into large glass measuring cup. Spoon fat off the top. Add the wine to your pan and place over high heat. Bring to boil scraping up any browned bits. Pour the wine into the measuring cup with pan juices -do not clean roasting pan just yet Add enough chicken broth to cup so that it measures 1 1/2 cups. Return broth mixture to same roasting pan. In a small bowl mix flour into the reserved 1 tablespoon garlic-thyme oil. Whisk into broth mixture. Boil broth mixture in roasting pan set over 2 burners until slightly thickened about 2 minutes. Season pan juice to taste with salt and pepper. Pour into sauce boat and serve alongside the chicken. Servings: 4 C a u l i f l o w e r M a s h e d " P o t a t o e s " Does this dish even need an introduction It goes great with gr meals on its own. If you haven’t tried it yet then what are you waiting for You’ll never have regular potatoes again 1 head cauliflower 1 clove garlic optional 1/8 cup skim milk plain yogurt or good butter Salt pepper Paprika Steam cauliflower optionally with a clove of garlic until tender. Cut the cauliflower into pieces and place in a blender with the milk yogurt or butter. Season with salt and pepper and then whip until smooth. Pour cauliflower into small baking dish. Sprinkle with paprika and bake in hot oven until bubbly. Serve with roasted Aspauragus. Servings: 6 Amount Per Serving :: Calories: 57 • Carbohydrates: 12g • Fiber: 5g Sugars: 5g • Total Fat: 0g • Saturated: 0g • Trans: 0g • Sodium: 91mg • Protein: 4g 17 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 4 • d I nner Roaste d Asp a r a g u s 1 bunch of asparagus washed and ends trimmed 1 Tablespoon extra-virgin olive oil 1/2 teaspoon Kosher salt 1/4 teaspoon freshly ground black pepper Heat your oven to 400 degrees F. Place the asparagus on a foil lined baking sheet and toss with the olive oil and salt and pepper. Roast in the oven until just tender about 10-15 minutes depending on the thickness of the asparagus. Servings: 4 Amount Per Serving :: Calories: 42 • Carbohydrates: 3g • Fiber: 1g Sugars: 1g • Total Fat: 3g • Saturated: 0g • Trans: 0g • Sodium: 583mg • Protein: 1g 18 www.diabe t e s d a i l y . c o m / r e c i p e s

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d a y 5 • B reakf a S T than this tasty s avocado asily Lo w Carb Bre a k f a st Burritos If you’re craving a breakfast burrito look no further dish. I add whatever I have on hand like black bean or bacon. This is a great basic recipe that you can e enhance with your favorite ingredients. 4 large eggs 1/2 jalapeno pepper seeded and chopped 1/4 yellow onion chopped 2 low-carb tortillas 2 Tablespoons fresh salsa 2 Tablespoons mexican blend shredded cheese Heat the oil in a skillet over medium heat. Add the onion and saute for about 5-7 minutes until translucent. Add the jalapeno and cook for another 2 minutes. In a small bowl beat the eggs until blended. Add to the onions and jalapeno and scramble until done. Place the eggs in a tortilla and add the salsa and cheese. Serve with coffee or tea. Servings: 2 Amount Per Serving :: Calories: 363 • Carbohydrates: 18g • Fiber: 1g Sugars: 2g • Total Fat: 18g • Saturated: 5g • Trans: 0g • Sodium: 610mg • Protein: 21g 19 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 5 • l un C h Open Face C h i c ken Sa n d w i c h To Cure Diabetes Naturally Click Here Rotisserie chickens are so great. not only are they delicious and healthy but you can use them for just about anything. And when you’re done with your chicken you can use the bones for soup. At around 5 to 6 what could be more economical 1 cup buttermilk 1/2 avocado pitted and diced 3 Tbs. fresh lemon juice divided Salt and freshly ground pepper to taste 1 cup packed flat leaf parsley leaves stems removed 1 bunch radishes trimmed and very thinly sliced 8 slices whole wheat bread toasted 1 rotisserie chicken skin and bones removed meat shredded and warmed Combine the buttermilk avocado 1 Tbs. lemon juice salt and pepper in a food processor or blender until smooth. Set aside. In a medium bowl toss together parsley radishes remaining lemon juice salt and pepper. Arrange the bread on plates and top with chicken. Drizzle with the avocado sauce and top with the parsley salad and serve. Servings: 8 Amount Per Serving :: Calories: 349 • Carbohydrates: 15g • Fiber: 3g Sugars: 4g • Total Fat: 20g • Saturated: 6g • Trans: 0g • Sodium: 268mg • Protein: 27g

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20 Pu rpl e Ca b b a g e S l a w When I was younger I was not a fan of the regular green cabbage coleslaw. my mother used to make purple cabbage “salad” for us which was really coleslaw in disguise. The purple cabbage is a little sweeter and in my opinion prettier to serve. You can also substitute plain yogurt for the mayonnaise for a lower-fat and tangier version. 4 cups of Purple cabbage sliced thin 1 carrot grated 3 Tablespoons mayonnaise 1/2 teaspoon yellow mustard Kosher salt and freshly ground black pepper to taste In a small bowl whisk together the mayonnaise and the mustard. Place the purple cabbage in a large bowl and pour the mayonnaise and mustard blend over top. mix to combine and season to taste with the salt and pepper. Servings: 6 Amount Per Serving :: Calories: 52 • Carbohydrates: 7g • Fiber: 2g Sugars: 3g • Total Fat: 3g • Saturated: 0g • Trans: 0g • Sodium: 97mg • Protein: 1g

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21 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 5 • dI nner C u b a n e l l e P e p p e r s S t u f f e d w i t h I t a l i a n C h i c k e n S a u s a g e Craving Italian food but don’t want the carbs This dish satisfiess every time. I serve it with a big salad and veggies. And it’s so healthy that you can enjoy seconds guilt-free. 4 Cubanelle peppers washed cut in half long-ways and seeded 1 package of Italian chicken sausage in casing can be spicy or not dpending on your tastes about 1 lb. Crushed red pepper flakes to taste 1 cup approx. marinara sauce Parmesan cheese to taste Pam or other non-stick spray Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil. Spray sheet with non-stick spray I prefer the olive oil one for this but you can use any type you want and line with peppers. Take the sausage and squeeze the meat out of the casing into the pepper halves until they are just full. You don’t want any casing in the pepper just the meat. Do this until the sausage is gone. Sprinkle crushed red pepper flakes on top if you like it spicy and put them in the oven for 20 minutes. The corners of the peppers should be turning brown and the sausage cooked through. Take them out of the oven and plate them two per serving. Put a ladle of marinara sauce on top and sprinkle the Parmesan cheese over it. Add more crushed pepper flakes David and I love to and enjoy Two peppers with sauce and cheese is around 15g carbohydrates. Servings: 6-8 Amount Per Serving :: Calories: 438 • Carbohydrates: 21g • Fiber: 3g Sugars: 6g • Total Fat: 29g • Saturated: 9g • Trans: 0g • Sodium: 1165mg • Protein: 24g 22 www.diabe t e s d a i l y . c o m / r e c i p e s

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Rapi n i Br o c c o l i Ra be To Cure Diabetes Naturally Click Here Rapini is a vegetable that not too many Americans are aware of. It’s all over Italy and for good reason. Packed with tons of nutrients it is full of delicious flavor. Some say that it’s a little bitter but if you pair it with something slightly sweet like Cubanelle Peppers Stuffed with Sausage it’s the perfect compliment. 1 head of broccoli rabe cleaned and chopped into thirds lengthwise 5 cloves of garlic chopped coarsely 1 tablespoon extra virgin olive oil Heat oil over medium heat in a heavy skillet. Add garlic and cook until just brown. Remove the garlic from the heat and leave the skillet on. Add the broccoli rabe and cook for approximately 7-10 minutes or until just done. During the final minute of cooking add the garlic back to the pan. Remove the pan from heat and serve with your meal. Servings: 6 Amount Per Serving :: Calories: 29 • Carbohydrates: 2g • Fiber: 1g Sugars: 0g • Total Fat: 2g • Saturated: 0g • Trans: 0g • Sodium: 7mg • Protein: 1g 23

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Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 6 • Breakf a S T Hard Boi led Egg Sa n d w i c h This is another very simple breakfast that your whole family will love. It’s so easy to make and very delicious. And a great way to start your day 1 hard boiled egg sliced 1 whole wheat Arnold Sandwich Thins bread 1 slice of cheese your choice Servings: 1 Amount Per Serving :: Calories: 364 • Carbohydrates: 15g • Fiber: 2g Sugars: 4g • Total Fat: 24g • Saturated: 8g • Trans: 1g • Sodium: 840mg • Protein: 22g 24 www.diabe t e s d a i l y . c o m / r e c i p e s

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he garlic for 1 ilted and turn off d a y 6 • lun C h Por t o be l l o a n d Sp i na c h Qu e s a d i l l a If you’re looking for a meat-free low-carb alternative to a sandwich look no further This yummy quesadilla will satisfy your craving for junk food while still remaining healthy. 1 pound of spinach washed 2 portobello mushroom caps grilled or sauteed and sliced thinly 1 clove of garlic minced 1 onion sliced thin and caramelized 1/2 Tbs. extra virgin olive oil 4 12 in. flour tortillas 1/2 cup grated cheddar jack blend cheese shredded Salsa guacamole sour cream for serving In a large skillet heat the olive oil over medium heat. Saute minute and then add the spinach. Cook until the spinach is w the heat. Set aside. Lay out 2 of the flour tortillas on a flat surface. Top with 1/2 cup of the cheese spreading evenly over the tortillas. Divide the portobello mushrooms the onions and the spinach among the tortillas. Top with remaining tortillas and press to seal. Heat a large saute pan over high heat. Add enough oil to coat the bottom of the pan and lower the heat to medium. Cook until golden brown on both sides about 3 minutes per side. Repeat with the other quesadilla. Let cool for 5 minutes. Slice into 8 or 10 pieces. Garnish with salsa and cilantro sprigs. Servings: 4 Amount Per Serving :: Calories: 222 • Carbohydrates: 34g • Fiber: 4g Sugars: 2g • Total Fat: 6g • Saturated: 2g • Trans: 0g • Sodium: 452mg • Protein: 9g 25 Copyright© 2010 by Diabetes Daily. All rights reserved.

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www.diabe d a y 6 • dI nner C h i c k e n P o s o l e To Cure Diabetes Naturally Click Here When I was in college in Colorado I waited tables at a Southwestern restaurant. one of their most popular dishes was venison posole a rich stew with hominy meat and broth. I wasn’t a huge fan of the venison as it’s a little game-y but I always wanted to try it. As I became more sure of myself in the kitchen I thought about the posole again and decided to make it with chicken instead of venison. The result as my husband can attest to is light full of flavor and so satisfying that you’ll have a hard time only having one bowl 1 Tablespoon olive oil 1 onion thinly sliced 2 carrots chopped 1 stalk celery chopped 4 cups chicken stock homemade if you have it 1 28-oz. can diced tomatoes 1 dried ancho chile thinly sliced 2 cups chicken meat shredded I just bought a precooked rotisserie chicken but use what you have on hand 1 15-oz. can hominy rinsed Kosher salt and freshly ground black pepper to taste 1 lime cut into wedges 1/4 cup fresh cilantro minced Heat the oil in a large saucepan over medium heat. Add the onion carrots celery and salt and pepper and cook until soft about 12 minutes. Amount Per Serving :: Calories: 621 • Carbohydrates: 35g • Fiber: 12g Sugars: 11g • Total Fat: 15g • Saturated: 3g • Trans: 0g • Sodium: 1559mg • Protein: 72g 26

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Add the stock tomatoes and chile pepper and bring to a boil. Stir in the chicken and hominy and cook until heated through about 5 minutes. Taste for seasonings and add salt and pepper if needed. Divide the soup among 4 bowls and top each with a sprinkle of fresh cilantro and lime wedges. Servings: 4 W i l t e d S p i n a c h S a u t e This meal can be made with almost any kinds of veggies you have on hand. Serve it over cous-cous or on it’s own. Either way you’ll find it becomes a staple dish in your house- even if you’re not vegetarian 1 pound fresh spinach washed and dried 1 zucchini chopped 1 red onion sliced 3 medium tomatoes chopped 1/4 cup feta cheese 1 Tbs. extra virgin olive oil Kosher salt and freshly ground black pepper Heat a skillet with the olive oil over medium heat. Add the red onion and saute for a couple minutes until just starting to get tender. Add the zucchini and saute for another 4-5 minutes browning slightly. Add the tomatoes and cook for another 5 minutes heating through. Season to taste with salt and pepper. Add the spinach to the skillet and continue to cook until the spinach is wilted about 3 minutes. Remove from the heat and taste for seasonings. Top with the feta cheese. Servings: 4 Amount Per Serving :: Calories: 99 • Carbohydrates: 9g • Fiber: 3g Sugars: 3g • Total Fat: 6g • Saturated: 2g • Trans: 0g • Sodium: 223mg • Protein: 5g 27 Copyright© 2010 by Diabetes Daily. All rights reserved.

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