Death to Diabetes
Diet Cookbook Death to Diabetes, LLC www.deathtodiabetes.com
Super Meal Recipes to B e a t T y p e 2 D i a b e t e s 1-800-813-1927 Body Body Spirit Mind Spirit Mind
DeWayne McCulley Author of Death to Diabetes www.DeathToDiabetes.com i
Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927
Death to Diabetes
Diet Cookbook Death to Diabetes, LLC Super Meal Recipes to Beat Type 2 Diabetes www.deathtodiabetes.com How to use super foods and beverages to control and beat your diabetes Body Spirit Mind
1-800-813-1927 DeWayne McCulley Cynthia McCulley Author of Death to Diabetes www.DeathToDiabetes.com i
Copyright©2008 DeWayne McCulley & Death to Diabetes LLC ISBN 0-9773607-6-8 All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, contact the author. DeWayne McCulley National diabetes educator, health coach, and author
[email protected], 800-813-1927, 585-671-0577 Death to Diabetes LLC 1170 Ridge Rd. #190 Webster, NY 14580
Death to Diabetes, LLC
Ordering Information Individual sales: are available online at www.DeathToDiabetes.com or via mail by sending a check/money order to the business address. Quantity Sales: are available at special discounts when purchased in bulk by corporations, associations, doctors, and others. Orders for college textbook/course adoption use, by U.S. trade bookstores and wholesalers: Please contact the author.
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Products and Services from Death to Diabetes, LLC Products include: handbook, cookbook, workbook, wellness guides, wellness journal, meal planning charts, audio book CDs, and DVDs, and newsletter. Services include: membership, newsletter subscription, personal health coaching (telephone, online, in person), customized meal planning, diabetes education classes/workshops, reviews of medical blood test results; certified instruction for healthcare professionals; and corporate wellness training.
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Version 0.5 Printed in the United States of America.
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Acknowledgements To a Loving Daughter: Cynthia, Thank you so much – not just for helping to save my life, but for pushing me to publish the diabetes book, and now for the cookbook. Love, Dad p.s. Can I rest now? -
Death to Diabetes, LLC
During my journey from near-death to recovery, the spirits of 3 entities fueled me and have been driving me ever since: God, my mother, and my daughter Cynthia. Then, after my book Death to Diabetes was published, my daughter said, “So, Dad, when is the next book coming out?” I looked at my daughter as only a father can, shook my head, and said, “Daughter, this is it. I had one book in me, so I’m done.” Cynthia just laughed, and said “OK, Dad, we’ll see.” After several months of lectures, workshops, book reviews, emails, and testimonials, I was truly surprised at the overwhelming response. Cynthia attended some of the workshops and other events, and noticed a pattern in the questions that kept being asked. She said, “Dad, they love your book, but they want you to write a cookbook. Dad, you gotta write a cookbook!”
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I said, “But, you know I can’t cook a lick.” Cynthia said, “Dad, I’ll help you with the cookbook – I’ll come up with the recipes, and all you have to do is “superize” them to fit your Super Meal Model.” Just when I was ready to give in, my daughter said, “Oh yeah, don’t forget you also need to put your book on CD. Your book is really good -- but, Dad, really, who’s going to have time to read 400 pages?” I said, “OK, make up your mind, daughter –the cookbook or the CD.” She said, “Dad, it’s easy – do both. People want recipes, so you gotta do the cookbook. . And, people want to be entertained, so you gotta do the CD (or DVD). Dad, you used to be so serious as an engineer, but you’ve changed. You’re a cross between Chris Rock and Dr. Oz – people need to see or hear you in action!” And, this is the way it’s been with my daughter since my neardeath coma. She started telling me what to do, when to eat, what to eat, what not to eat during my recovery. And, I think she enjoyed playing the role of the parent – and, she hasn’t stopped. Well, I put it off for a couple years because I just didn’t think people really wanted another cookbook – especially from a non-cook! And, I didn’t want to take the time to develop recipes or record the audios for a CD. But, my daughter wouldn’t stop bugging me, until I relented. So, don’t thank me for this book or the soon-to-be-released audio CD book – thank my daughter.
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AUTHOR’S BIO
In March 2002, DeWayne McCulley, on the brink of death, went into a diabetic coma at Rochester General Hospital with a blood glucose level of 1337 (more than 1200 points above normal) and lived to tell about it. With his mother’s and daughter Cynthia’s help, DeWayne was able to overcome hyperglycemia, two blood clots, pneumonia, high cholesterol, and four insulin shots a day. DeWayne used his engineering and biochemistry background to repair his body and wean himself off the insulin, Coumadin and other drugs. He lowered his average blood glucose level and his hemoglobin A1C to the normal ranges while losing 52 pounds and reversing his diabetes within 4 months. Today he remains drug-free with blood glucose and hemoglobin A1C levels in their normal ranges.
Death to Diabetes, LLC
Based upon this near-death experience and working with a diabetic support group sponsored by the American Diabetes Association, DeWayne used his background in engineering research, test data analysis, and writing technical reports to help him write the acclaimed book Death to Diabetes -- The 6 Stages of Type 2 Diabetes Control & Reversal (ISBN 0977360741). The book (and his diabetes education workshops) explain the author’s diabetes experience, the root causes of diabetes, and how to use the power of super foods, proper exercise and your inner spirit to beat the disease and its complications – based on a 6-stage model, a 10-step process, 7 wellness factors, 5 “super” foods, specific metrics and wellness protocols, and research from more than 250 clinical studies. The author states emphatically, “You can beat this disease – if you are armed with the proper knowledge (science), tools and spiritual motivation.” The author’s hope is that his book, DVD, workshops, and education classes will inspire others the way he was inspired -- by people he never would have met if it weren’t for his experience with diabetes.
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DeWayne graduated from Pennsylvania State University with a Bachelor of Science degree in Electrical Engineering and worked as an engineer and product trainer for more than 30 years (with Xerox Corp. and Hughes Aircraft Co.), learning how to analyze and diagnose the v
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root causes behind why complex machines, hardware and software failed. He developed software algorithms, fault trees, GUI interfaces and patents associated with online machine diagnostics to help technicians diagnose and repair electronics and software problems in the lab and the customer's office. Then, he developed educational programs and conducted classes to teach engineers and technicians, helping them to improve their skill level. Ironically, DeWayne is utilizing that same 30 years of engineering experience working with the a health services company, where he is designing wellness education programs and conducting training classes and workshops. DeWayne is providing these services to health-conscious organizations and companies who realize the loss of work productivity and rising health insurance costs are impacting their employees and their bottom-line in the business world. He is also conducting diabetes education classes; providing health coaching to individuals and families, and developing new products including his book on CDs, a cookbook, a wellness journal, a 90-day meal plan, a training program, and a set of wellness guides.
Death to Diabetes, LLC www.deathtodiabetes.com
DeWayne credits his success to strong parents, great teachers, and the blue-collar work ethic of the steel mills in Western Pennsylvania. DeWayne states emphatically, “For some strange reason, I was blessed with great teachers who reinforced what my parents had instilled in me -- that I could do anything as long as I was willing to put in the effort and do the work. Ironically, that work ethic helped me to successfully fight and beat my diabetes. And, now I get to train and educate others how to control and beat this disease.
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BOOK REVIEWS
Feedback from Doctors “Some of my patients are very excited about your program – because it works! Some of them are reducing their medication and others are coming off their medication.” Dr. W. Bayer, Rochester, NY “McCulley's diabetes program is phenomenal! -- he's done something that the experts said was impossible. There's something about those engineers . . .” Dr. D. Courtney, Pittsburgh, PA “This book is empowering. I plan to keep this book handy in my office.” Dr. J.B. Grossman, Journal of the National Medical Association (JNMA)
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“This is a great book, very thorough and well-written.Buy the book!” Dr. Vagnini, NYC “I'm currently reading the book for the second time. I think that it is outstanding. What you wrote is not taught in medical school, that's why some physicians may not support it. Don't worry friend, the Public will support you, because you have done a super job of researching, treating yourself and putting it in writing. Let the book speak for itself and you.” Dr. A. White, NIH
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“Your book is great. Whenever I see a diabetic, I recommend your book to them. ” Dr. Kalidas, Florida “What you've done with your recovery and the book is amazing! ” Dr. DiPrima, New York
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Feedback from Diabetics and Others “My doctor told me that all signs of my diabetes were gone! And, the pain in my foot from the neuropathy is gone.” D. Carter, ex-diabetic “Thank you, DeWayne – you’ve given me and other people hope by sharing your story.” A. Peters, ADA diabetic support group member “God truly does work in mysterious ways: All these years you've been working as an engineer, God was preparing you for this moment -- to help people beat this disease.” Minnie McCulley, the author’s mother
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“I have Type 2 diabetes and following the diet and exercise plan put forward in this book is really helping me. It is obvious that the author DeWayne McCulley knows this subject well. His background in biochemical engineering provides credibility.” John W. Wolff (Cortland, NY) “I got this book for a relative and she loved it so much she got one for her doctor! Her doctor loves it too! Her glucose readings have been steadily returning to normal ranges and she is off oral diabetic meds and is no longer on daily insulin injections. All this within 6months of reeducating herself to the truth. This is truly DEATH to DIABETES!!! Follow it, don’t question it, and see the results for yourself!!” V. Koehler
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“My husband has diabetes and up until recently it has been uncontrollable, so we've been reading book after book on the subject. When I purchased "Death to Diabetes", it was like none other in scope. McCulley's book is thorough and goes in depth on the cause, cure and prevention of this horrible disease. In addition, it is written from the perspective of someone who has suffered through, almost died from and then reversed the disease. You can throw out all the other books on diabetes. This is the one every diabetic should read.” G. Martin (Houston, TX)
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“A great book on how to manage, control and perhaps reverse type 2 diabetes. Mr. McCulley is extremely methodical and scientific in his analyses of the disease. He outlines the reasons for T2 and tells what he did to "cure" his diabetes thereby passing on his methods to the reader through his "Wellness" program. His background in biochemistry and medicine when relating to diabetes is expert. He is very well-informed and passes his tried and true methods of control (Stages 1-4) and viii
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ultimate "cure" (Stages 5 & 6) on to those who choose to follow his suggested approach through these 6 stages. I highly recommend this book to those who wish to be in super control and possibly rid themselves of this dread disease.” Mary E. Brenner (Las Vegas, NV) “This book is worth the investment and will actually help you recovery from type II diabetes. I found this book completely helpful. And the average person (non-scientist) will benefit from this book by it's well thought out design. As a research immunologist I thought I knew everything and this book helped pull it all together for me in so many ways.” Denise M. Du Pont
Death to Diabetes, LLC
“My daughter ordered and sent this book to me after I was newly diagnosed in January 2007. I was reeling from the shock of being diagnosed diabetic. She sent me two books and while I refer to the other occasionally, this book set me in the direction of getting off my meds. I want to restore my life and body as closely as I can to prediabetic condition. The author tells it like it is. He is very structured and analytical. He doesn’t pull any punches about the seriousness of diabetes and its potential deadly consequences. His story is inspiring and I have been testing blood sugars consistently and watching my blood sugars stabilize. I owe my positive outlook to this wonderful book. MUST READ for all diabetics, newly diagnosed or long term. I loved it” Janeice Pennington (Hawaii)
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“I love that McCulley tackles this disease, in layman’s terms, from the molecular level. It's not just another eat right and exercise book. He is methodical in his approach as an engineer and uses the expertise of other scientist and healthcare professionals to support his views. He is able to bring balance by adding a spiritual approach to well being. He puts the health of the individual on the individual and not the healthcare industry. Personal responsibility for self is what he calls for. I am listening.” L. Williams (Houston, TX)
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“I recommend this book not only to all diabetics but to anyone who is suffering from his or her unhealthy lifestyle. Although Mr. McCulley's theories are not strictly in line with current medical thinking, his advice for changing our lives for the better is right on. Over half of all Type 2 diabetics who strictly follow his advice will be cured of their diabetes problem, as well as lowering their cholesterol and blood pressure. Don't miss out on this book.” William Bayer, MD (Rochester, NY) ix
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This book is changing my life, and I don't have Type II Diabetes! Notice on the cover that it also has tombstones for Obesity and High Blood Pressure. If I could read the other tombstones they would probably have other diseases engraved on them. I am Insulin Resistant and overweight which I learned from this book is a precursor to Diabetes Type II. I have tried everything for years (various food programs and various forms of exercise) and have not been able to lose weight. Until now.
Death to Diabetes, LLC
This book is written from DeWayne McCulley's personal experience at beating Type II Diabetes and I can tell from this book he has done a great deal of research. I've read many health books, but this is the first health book that I've read that takes me one or more steps beyond the others to explain why I should do something or why something happens the way it does. I use this book like I use an encyclopedia; I pick it up and start reading in any chapter and I'm not able to put it down until I finish the chapter!
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This book is not theory, it's real. DeWayne McCulley's personal story is so inspiring -- there is hope for diabetics. It walks you through each step (stage) in easy-to-follow steps. If you want to understand the science, it's in there. If you just want to get better, you can just follow the steps. If you want to do your own research, it gives you medical references. And, I've never read a health book that provided inspirational quotes from people like Oprah, Muhammad Ali, and Arthur Ashe. This book does not ignore the power of the human spirit; and, it gives you ideas how to use that spirit to get well! It even warns you about some of the health scams and healthy foods that are not healthy -- and it explains why. And, there is so much more.
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It explains in simple terms why people are diabetic and what they can do to change that in a short period of time. It explains why most vitamin supplements don't work and how to figure out if your supplements are any good. You can become your own expert by reading this book. P. Priest (Webster, NY)
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PRODUCTS
Death to Diabetes® Products The following is the current list of books, CD, DVDs, and other products offered by Death to Diabetes, LLC. For an updated list of products (and services), go to the website www.deathtodiabetes.com. Books/Booklets x Death to Diabetes Diet Cookbook – Super Meal Recipes to Prevent and Beat Type 2 Diabetes x The Death to Diabetes Handbook – Beat Type 2 Diabetes 10 Steps
Death to Diabetes, LLC
x 90-Day Diabetes Boot Camp & Meal Planner x Death to Diabetes Training Workbook x Death to Diabetes Training Booklets
x Wellness Guides (for high blood pressure, high cholesterol, etc.) x Death to Diabetes Program: The Roadmap: The 10 Steps x Death to Diabetes Wellness Journal Audio CDs
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x Audio Book CD Set x The 10 Steps to Beat Type 2 Diabetes x The 7 Mistakes That Diabetics Make x Why Diabetics Remain in Diabetic State DVDs
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x The 10 Steps to Beat Type 2 Diabetes x Death to Diabetes Lecture x Death to Diabetes Workshop
x Nutrition: The 5 Super and 5 “Dead” Foods
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Notice to Readers This cookbook is written with the express purpose of sharing the many recipes that were provided to the author by his mother, his daughter, his brother Greg, his sister Margo, and various people from churches and from across the country. Consequently, the information in this book is provided for informational purposes only and is by no means meant to be a substitute for the advice provided by your own doctor and other healthcare professionals. It is imperative that you always consult with your doctor to discuss your health state and determine your specific course of action. The author shall have no liability or responsibility to any person or entity with respect to any loss, damage or injury, caused or alleged to be caused directly or indirectly by the information contained in this book.
Death to Diabetes, LLC
The information in this book is not intended to prescribe any form of treatment for any illness or medical condition. This information should be used as a guide in interacting with your doctor, your diabetes health coach and other healthcare professionals, and should not be considered a substitute for expert medical opinion.
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This cookbook was developed based upon feedback and questions from diabetes workshops, lectures, phone calls, health coaching sessions, and emails from people across the United States, and from other countries. This cookbook can be used alone, or can be used as part of an overall health and wellness plan that may include other resources such as our online videos, DVDs, audio CDs, and the book that started it all – Death to Diabetes. This diverse set of learning tools have been developed to make it easier for you to acquire the knowledge and become empowered in your decision-making to improve your health.
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The U. S. Food & Drug Administration has not verified any therapeutic claims expressed or implied in this book. You (the reader) are responsible for making any decisions regarding the suitability and validity of the information provided in this book. Always consult with your doctor before you implement any changes to your diet, supplement usage, exercise regimen, or lifestyle. xii
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TABLE OF CONTENTS
Table of Contents Acknowledgements .....................................................................................iii Death to Diabetes® Products ..................................................................... xi Notice to Readers.......................................................................................xii Table of Contents......................................................................................xiii Don’t Delay! -- Get Started Now!..............................................................xxi Chapter 1. Introduction................................................................................ 1 Purpose ........................................................................................................ 1 Recipe Categories ......................................................................................... 4 Chapter 2. Super Meal Model® ..................................................................... 5 The Death to Diabetes Nutritional Protocol ................................................ 5 The Super Meal Model (Diagram) ................................................................ 7 Calorie Counting .......................................................................................... 8 Chapter 3. Managing Diabetes.................................................................... 10 The 7 Diabetes Wellness Factors................................................................ 10 The 10 Steps to Beat Type 2 Diabetes ........................................................ 12 Chapter 4. Food Tips ................................................................................. 15 Planning & Preparation .............................................................................. 15 Meal Planning Strategy for Type 2 Diabetics .............................................. 16 Importance of Food and Ethnic Cultures................................................... 17 Food and Socialization ............................................................................... 18 Food Preparation and Cooking Tips........................................................... 19 Apple Butter Spread.............................................................................................. 20 Beans, Grains, Nuts & Seeds............................................................................... 20 Beef .......................................................................................................................... 21 Beverages ................................................................................................................ 22 Bread Crumbs (Crunchy Coating) ...................................................................... 23 Bread: Sourdough .................................................................................................. 23 Bread: Sprouted Grain.......................................................................................... 23 Carbohydrates ........................................................................................................ 24 Cereal ....................................................................................................................... 24 Chocolate Coated Confections ........................................................................... 24 Dairy ........................................................................................................................ 25 Desserts ................................................................................................................... 25 Fats, Oils ................................................................................................................. 27 Fish........................................................................................................................... 29
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Flour Substitutes.................................................................................................... 29 French Fries............................................................................................................ 31 Ice Cream................................................................................................................ 31 Juicing ...................................................................................................................... 31 Lunches: Quick Lunches...................................................................................... 33 Macadamia Nuts .................................................................................................... 34 Mac & Cheese ........................................................................................................ 34 Mashed Potatoes.................................................................................................... 35 Meat, Frying............................................................................................................ 35 Mushrooms............................................................................................................. 36 Pasta......................................................................................................................... 37 Pita Pizza................................................................................................................. 37 Probiotics and Prebiotics ..................................................................................... 37 Quiche ..................................................................................................................... 38 Restaurants: Eating Out at Restaurants ............................................................. 39 Rice........................................................................................................................... 40 Salads ....................................................................................................................... 40 Sandwiches.............................................................................................................. 41 Seasoning: Spices and Herbs ............................................................................... 41 Seasoning: How to Use Spices and Herbs ........................................................ 42 Snacks ...................................................................................................................... 54 Soups ....................................................................................................................... 54 Split Pea Soup ........................................................................................................ 54 Succotash ................................................................................................................ 55 Sugar and Sweets ................................................................................................... 55 Tea............................................................................................................................ 58 Tofu ......................................................................................................................... 59 Turkey...................................................................................................................... 59 Vegetables ............................................................................................................... 60 Whole....................................................................................................................... 62 Yogurt...................................................................................................................... 62 Meal Planning & Grocery Shopping Tips ................................................... 64 Reading Food Labels.................................................................................. 68 Chapter 5. Recipes...................................................................................... 71 Barbecued Chicken..................................................................................... 71 Barbecued Beef .......................................................................................... 72 Barbecued Ribs .......................................................................................... 73 Barbecue Sauce 1........................................................................................ 75
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Barbecue Sauce 2........................................................................................ 76 Beef: Filet Mignon with Mushrooms .......................................................... 77 Beef: Meatloaf with Tomato Sauce ............................................................. 78 Beef: Pepper Steak & Vegetables................................................................ 79 Beef: Sirloin Wraps..................................................................................... 81 Beef: Beef Taco .......................................................................................... 82 Beef: Beef Tortilla ...................................................................................... 83 Broccoli & Egg........................................................................................... 84 Broccoli & Salmon ..................................................................................... 85 Broccoli with Onions & Almonds .............................................................. 87 Broccoli and Tofu Pasta ............................................................................. 88 Brussel Sprouts with Sweet Potatoes .......................................................... 89 Cabbage & Fish......................................................................................... 90 Cabbage Slaw ............................................................................................. 91 Casserole: Broccoli .................................................................................... 92 Casserole: Broccoli & Rice ........................................................................ 93 Casserole: Cabbage.................................................................................... 94 Casserole: Chicken and Broccoli................................................................. 95 Casserole: Crockpot Layered Enchilada...................................................... 96 Casserole: Eggplant .................................................................................... 97 Casserole: Lentil ........................................................................................ 98 Casserole: Squash ....................................................................................... 99 Casserole: Turkey Broccoli ...................................................................... 100 Casserole: Soybean .................................................................................. 101 Casserole: Zucchini-Mozzarella ............................................................... 102 Chicken, Broccoli & Rice ......................................................................... 103 Chicken and Broccoli Quiche................................................................... 104 Chicken Parmesan .................................................................................... 105 Chili ......................................................................................................... 106 Chili: Veggies and Turkey......................................................................... 107 Dessert: Apple-Strawberry Dessert........................................................... 108 Dessert: Apple Pie 1 (Less Flour) ............. Error! Bookmark not defined. Dessert: Apple Pie 2 (Less Flour) ............. Error! Bookmark not defined. Dessert: Apple Pie 3 ................................................................................. 109 Dessert: Brownies (Applesauce) ............................................................... 110 Dessert: Cake (Apple Cake – Wheat-Free)................................................ 111
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Dessert: Cake (Chocolate Flourless) ......................................................... 113 Dessert: Cake (Lemon Pound).................................................................. 114 Dessert: Cookies -- Chocolate Chip & Flax .............................................. 115 Dessert: Cookies -- Chocolate Gingerbread.............................................. 116 Dessert: Cookies -- Oatmeal and Raisin.................................................... 117 Dessert: Ice Cream (Homemade) ............................................................. 118 Dessert: Quick Desserts ........................................................................... 119 Eggs and Smoked Salmon ........................................................................ 120 Eggs: Omelet............................................................................................ 121 Eggs: Poached .......................................................................................... 122 Eggs: Scrambled with Tofu ...................................................................... 123 Eggs: White Omelet ................................................................................. 124 Enchiladas: Black Bean and Vegetable Enchiladas.................................... 125 Enchiladas: Crockpot Chicken Enchiladas ............................................... 126 Enchiladas: Turkey and Black Bean Enchiladas ........................................ 127 French Toast (Almond-Crusted) .............................................................. 128 French Toast ............................................................................................ 129 French Toast (Low Fat)............................................................................ 130 Grilled Vegetables .................................................................................... 131 Grits and American Cheese ...................................................................... 132 Gumbo: Chicken and Rice ....................................................................... 133 Gumbo: Okra and Chicken ...................................................................... 134 Gumbo: Seafood ...................................................................................... 136 Gumbo: Turkey Gumbo Soup ................................................................. 137 Ham and Eggs.......................................................................................... 138 Hot Dogs and Beans ................................................................................ 139 Hot Dogs and Cabbage ............................................................................ 140 Hot Dogs: Chili Hot Dogs ....................................................................... 141 Italian: Lasagna, Spinach and Mushroom.................................................. 142 Italian: Lasagna (Vegan with Tofu) ........................................................... 144 Italian: Lasagna (Vegetable) ...................................................................... 146 Italian: Pizza (Casserole)........................................................................... 148 Italian: Pizza (Homemade) ....................................................................... 150 Italian: Pizza (Meat and Crust).................................................................. 152 Italian: Pizza (Muffin “Quickie”) .............................................................. 153 Italian: Pizza (Tofu).................................................................................. 154
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Italian: Pizza (Vegan, No Cheese)............................................................. 155 Italian: Pizza (Vegetable) .......................................................................... 156 Italian: Pizza (Vegetable, No Cheese) ....................................................... 157 Juice: Celery-Spinach-Parsley ("Potassium Broth") ................................... 158 Juice: Celery-Parsley-Garlic ("Rejuvenator") ............................................. 158 Juice: Cucumber-Beets ("Body Cleanser") ................................................ 158 Juice: Cucumber Celery Cooler................................................................. 159 Juice: Flaxseed & Apple............................................................................ 159 Juice: Tomato & Garlic ............................................................................ 160 Juice Drink “Quickie” .............................................................................. 160 Muffins: Apricot Oatmeal ........................................................................ 161 Muffins: Date Bran................................................................................... 162 Oatmeal.................................................................................................... 163 Okra and Shrimp...................................................................................... 164 Omelet ..................................................................................................... 165 Omelet: Spinach ....................................................................................... 166 Omelet: Vegetables................................................................................... 167 Omelet: Veggie......................................................................................... 168 Omelet: Zucchini, Garlic, Croutons ........................................................ 169 Pancakes Buckwheat & Flaxseed .............................................................. 170 Recipe for Apple Butter Puree .......................................................................... 171 Recipe for Blueberry Syrup................................................................................ 172 Pancakes Oat Bran ................................................................................... 173 Pork Chops (Baked) ................................................................................. 174 Pork Chops (Baked) ................................................................................. 175 Pork Chops with Caramelized Apples and Onions ................................... 176 Pork Chops (Stuffed) ............................................................................... 177 Red Beans and Rice .................................................................................. 178 Salad: Asparagus....................................................................................... 179 Salad: Avocado and Broccoli Salad ........................................................... 180 Salad: Avocado and Cherry Tomato Salad ................................................ 181 Salad: Avocado and Chicken Salad ........................................................... 182 Salad: Avocado, Kumquat, Grapefruit & Watercress ................................ 183 Salad: Avocado and Smoked Turkey Salad ............................................... 184 Salad: Avocado and Tuna Salad ................................................................ 185 Salad: Barley and Black-Eyed Pea ............................................................. 186
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Salad: Beef and Pepper ............................................................................. 187 Salad: Broccoli and Barley ........................................................................ 188 Salad: Broccoli, Pasta, Tomatoes & Peppers............................................. 189 Salad: Carrots & Raisins ........................................................................... 190 Salad: Chicken with Apple and Walnut..................................................... 191 Salad: Chicken (Grilled) and Spinach........................................................ 192 Salad: Fettuccini with Tomatoes and Artichoke Hearts............................. 194 Salad: Fruit ............................................................................................... 195 Salad: Grilled Chicken and Lemon-Yogurt Dressing ................................ 196 Salad: Grilled Turkey, Cranberries and Vinaigrette ................................... 198 Salad: Romaine & Spaghetti Squash Parmesan.......................................... 200 Salad: Spinach........................................................................................... 201 Salad: Spinach, Salmon & Walnuts ........................................................... 202 Salad: Spinach and Shrimp........................................................................ 203 Salad: Steak, Tomatoes, Peppers, Onions, Vinaigrette .............................. 204 Salad: Triple Bean..................................................................................... 207 Salad: Triple Bean & Canned Salmon ....................................................... 208 Salad: Tuna and White Bean..................................................................... 209 Salad: Tuna (Seared) and Bean.................................................................. 210 Salad Dressing Recipes ............................................................................. 211 Sandwich ALT – Avocado, Lettuce & Tomato......................................... 217 Sandwich: Bacon and Egg ........................................................................ 218 Sandwich: Beef ......................................................................................... 219 Sandwich: Chicken (Hot)......................................................................... 221 Sandwich: Chicken Salad .......................................................................... 222 Sandwich: Chicken Salad (Warm) ............................................................. 223 Sandwich: Grilled Cheese ......................................................................... 225 Sandwich: Ham ........................................................................................ 226 Sandwich: Hamburger .............................................................................. 227 Sandwich: Hot Dogs ................................................................................ 231 Sandwich: Mozzarella & Veggie................................................................ 232 Sandwich: Sub Quickie ............................................................................. 233 Sandwich: Tempeh ................................................................................... 234 Sandwich: Tenderloin............................................................................... 235 Sandwich: Tofu ........................................................................................ 236 Sandwich: Tuna ........................................................................................ 237
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TABLE OF CONTENTS
Sandwich: Turkey ..................................................................................... 238 Sandwich: Turkey Burgers (Cheese-Stuffed) ............................................. 239 Sandwich: Roasted Vegetables.................................................................. 240 Sandwich: Turkey Caesar.......................................................................... 241 Sandwich: Turkey Burgers ........................................................................ 242 Seafood: Crab Bake .................................................................................. 243 Seafood: Fish (Baked) with Parmesan Cheese........................................... 244 Seafood: Salmon (Baked) with Cucumber Dill Sauce................................ 245 Seafood: Salmon (Grilled) with Green Beans............................................ 246 Seafood: Scallops with Spaghetti............................................................... 248 Seafood: Shrimp in Tomato Sauce............................................................ 250 Seafood: Tilapia with Mushroom Sauce.................................................... 252 Seafood: Tuna (Grilled) & Marinated ....................................................... 253 Smoothie: Apple Cinnamon ..................................................................... 254 Smoothie: Banana and Peach.................................................................... 255 Smoothie: Blueberry Smoothie ................................................................. 255 Smoothie: Berries & Flaxseed................................................................... 256 Smoothie: Fruit, Nuts & Yogurt ............................................................... 257 Smoothie: Fruit “Quickie”........................................................................ 258 Smoothie: Strawberry Flax Smoothie........................................................ 258 Snack: Cajun Chicken Fingers .................................................................. 259 Snack: Juice “Quickie” Drink ................................................................... 260 Snack: Mix ‘n Match ................................................................................. 260 Snack: Nuts & Fruit.................................................................................. 261 Snack: Parsley Hummus ........................................................................... 261 Snack: Raw Veggie Platter ........................................................................ 262 Snack: Seasoned Pita Chips ...................................................................... 263 Snack: Turkey Sandwich........................................................................... 264 Snack: Veggie Pita Pizzas.......................................................................... 265 Soup: Black Bean...................................................................................... 266 Soup: Black-Eyed Peas & Vegetables ....................................................... 267 Soup: Cabbage.......................................................................................... 269 Soup: Chicken Noodle ............................................................................. 270 Soup: Chickpea 1...................................................................................... 271 Soup: Chickpea 2...................................................................................... 272 Soup: Chowder with Fish ......................................................................... 273
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Soup: Crockpot Taco ............................................................................... 274 Soup: Lentil .............................................................................................. 275 Soup: Okra ............................................................................................... 276 Soup: Shrimp Vegetable Soup .................................................................. 278 Soup: Split Pea ......................................................................................... 279 Soup: Tomato........................................................................................... 280 Soup: Tomato Vegetable .......................................................................... 281 Soup: Turkey Vegetable Soup................................................................... 282 Soup: Vegetable Chili ............................................................................... 283 Soup: Zucchini & Tomato........................................................................ 284 Spinach & Egg ......................................................................................... 285 Spinach and Salmon ................................................................................. 286 Stew: Chicken........................................................................................... 288 Stew: Lentils, Tomatoes, Onions .............................................................. 289 Stew: Okra and Shrimp ............................................................................ 291 Stew: Vegetable and Coconut ................................................................... 292 Stir-Fry: Broccoli & Cabbage.................................................................... 293 Stir-Fry: Broccoli & Chicken .................................................................... 294 Stir-Fry: Chicken & Vegetables................................................................. 295 Stir-Fry: Sweet and Sour with Chicken ..................................................... 296 Stir-Fry: Sweet and Sour with Pork........................................................... 297 Stir-Fry: Shrimp, Cabbage, Carrots & Broccoli ......................................... 299 Stir-Fry: Tofu & Vegetables...................................................................... 300 Stir-Fry: Turkey & Vegetables .................................................................. 301 Stuffed Green Peppers ............................................................................. 302 Tofu With Peppers, Peanuts, and Mushrooms ......................................... 303 Turkey Cutlets with Lemon and Parsley ................................................... 304 Vegetarian Jambalaya................................................................................ 305 Venison and Chestnut Casserole .............................................................. 306 Alternative Healthier Foods ..................................................................... 308 Contact Information ................................................................................ 311
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Don’t Delay! -- Get Started Now! Super Breakfast This type of vegetable-based breakfast provides a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing. 1 ½ cups steamed spinach (or 1 cup steamed broccoli) 2 oz. baked wild salmon (or sardines, or an Omega-3 egg) ½ yellow pepper, mushrooms, spices 1 tbsp. extra virgin olive oil (add after steaming vegetables) 16 oz. filtered water 1 slice of toasted sprouted grain bread (optional addition)
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Super Dinner This type of dinner sets the stage to help the body cleanse/detoxify and repair itself while you sleep. 1 cup steamed Brussel sprouts and 1 cup steamed broccoli 5 oz. baked skinless chicken breast (or 5 oz. wild salmon) ½ red pepper, mushrooms, spices 1½ tbsp. extra virgin olive oil (add after steaming vegetables) 1 slice of sprouted grain bread 16 oz. filtered water (or 16 oz. white tea) Optional meal: a raw salad that contains the aforementioned foods with Romaine lettuce and organic salad dressing
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Super Snack The following nutritious snacks require very little time to prepare. 1 apple, a handful of walnuts/almonds, a glass of water 1 cup of grapes, a handful of trail mix/pulse food (nuts/seeds), water 8 oz. organic/raw juice, mix in 2 tbsp. of ground flaxseed 1 cup of yogurt, add flaxseed, blueberries; glass of water 4-5 whole grain crackers, 2 oz. canned salmon/tuna, water
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Note: You should always measure your blood glucose before meals and 2 hours after your meals to determine which of these recipes are best for you.
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Chapter 1. Introduction Body Spirit Mind
Purpose Because of the success of my book Death to Diabetes – The 6 Stages of Type 2 Diabetes Control & Reversal, and because of requests from many of my readers, I was asked to develop a cookbook of recipes that provided a variety of super meals and super snacks.
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This cookbook provides more than 300 recipes and food tips to help diabetics fight their diabetes. More importantly, this cookbook was designed to address the following top problems that many diabetics and my readers expressed during workshops, teleseminars, and via email: x What to Cook/Not Cook x Favorite Foods/Cravings x Time x Money
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The ideas for many of the following recipes came from my daughter Cynthia, my brother Greg, my mother, customers I met from my workshops, others from various churches, and emails from some of my readers. I also modified recipes from health-oriented websites to align with my Super Meal Model for Type 2 Diabetes.
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Because this cookbook was designed to focus on content and provide more complete meals, there are a lot more pages of recipes but without the pretty colored pictures, which would have driven up the cost of the book. I felt that content was a lot more important than looks when it comes to fighting such a serious disease as diabetes.
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INTRODUCTION
DEATH TO DIABETES COOKBOOK
In addition, there are hundreds of specific food tips, specifically to address how to enjoy your favorite foods. For example, there are food tips about bread, chocolate, desserts, French fries, ice cream, flour, mac ‘n cheese, fried foods, and pizza – that enable diabetics to enjoy these foods instead of avoid them and feel deprived. In addition, there are food tips about various spices and how they can be used to enhance the taste of various foods while ensuring that the meals will be healthy and beneficial to diabetics. There are also food tips about eating out at restaurants.
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This cookbook is truly unique because it is not designed like most cookbooks with sections for breakfast, lunch, and dinner. The primary reason for not doing this is because many of the super meals can be eaten for breakfast, lunch or dinner. As a result, the recipes are listed in alphabetical order. Time is a key issue that diabetics struggle with, so there are food tips, meal planning tips, and recipes about preparing snacks, quick lunches and various dishes.
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Money is another issue that diabetics (and all of us for that matter) struggle with, so there are specific meal planning and grocery shopping tips that will help you to save money with your grocery bill. Sweets is another issue that diabetics struggle with, so there are food tips about desserts, sugar and sweets; and, recipe sections for desserts.
Favorite foods for different ethnic cultures are addressed by providing food tips about transforming your favorite foods into healthier versions so that you can enjoy eating again and not suffer the unnecessary health complications. Most diabetic cookbooks ignore the importance of culture and how it influences our food choices. This is a major oversight that leads to an unhappy diabetic.
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Day-to-day planning and managing your diabetes is a major concern that diabetics have. This is due to the fact that there are 7 wellness factors that diabetics must manage besides their meals. For that reason, this cookbook identifies those 7 factors and provides an overview of the 10 steps to control, reverse your diabetes – from the Death to Diabetes book. 2
DEATH TO DIABETES COOKBOOK
INTRODUCTION
Once you have a good understanding of the Super Meal Model, you can modify these recipes to expand your food selections even further. In addition, you can design your own diabetes meal plan to suit your taste, health needs and lifestyle. And, don’t forget that you can convert many of your own favorite meal recipes to super meal recipes by using the Alternative Healthier Foods table in the Appendix. However, you should always measure your blood glucose before your meals and 2 hours after your meals to determine which of these recipes are best for you.
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The following chapter provides general food tips for grocery shopping, meal planning, and meal preparation.
Following that chapter are more than 200 recipes of super meals and super snacks that you can use to develop your own customized meal plan. Please Note: If you have a favorite recipe, please send it to us at
[email protected]). If it is approved, you will receive credit for the recipe and a 10% discount on your next purchase.
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RECIPE CATEGORIES
DEATH TO DIABETES COOKBOOK
Recipe Categories The recipes in the Recipes section are provided in alphabetical order, with the following major sections: x x x x x x x x x x x x x x x x x x x x
x x x x x x x x x x x x x x x x x x x x
Barbecue Beef Broccoli Brussel Sprouts Cabbage Casserole Chicken Chili Dessert Eggs Enchiladas French Toast Grilled Vegetables Grits Gumbo Ham Hot Dogs Italian (Lasagna, Pizza) Juice Muffins
Oatmeal Okra Omelet Pancakes Pork Chops Red Beans Salad Sandwich Seafood Smoothie Snack Soup Spinach Stew Stir-Fry Stuffed Green Peppers Tofu Turkey Vegetarian Jambalaya Venison
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These recipes are grouped into these categories to make it easier to develop your own meal plan for the next 90 to 180 days. If you do not have the time to develop your own meal plan, refer to the Death to Diabetes 90-Day Diabetes Boot Camp & Meal Plan book. These recipes are not grouped like most recipe books, with sections for breakfast, lunch and dinner. The reason for this is because many of the recipes can be used for breakfast, lunch, or dinner.
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Chapter 2. Super Meal Model® Body Spirit Mind
The Death to Diabetes Nutritional Protocol The Death to Diabetes Super Meal Model is designed to address the nutrient deficiencies and hormonal imbalances associated with Type 2 diabetes. In general, a super meal or super snack must provide a balance of carbohydrates, protein, and fat; and utilize the 5 “live” super foods: vegetables, some fruits; lean protein; plant oils; filtered water; and, some organic whole grains.
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More importantly, super meals must reduce or avoid the 5 “dead” foods: refined flour, starchy foods; refined sugar, fructose corn syrup; trans fats (partially hydrogenated oil); excess saturated fat from fatty animal meats; and, various drugs, including alcohol, tobacco, caffeine, OTC drugs and prescription drugs.
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The following is a list of the key attributes of a super meal or super snack: x Meal size: 400-500 calories x Meal balance of macronutrients: 40% - 30% - 30% (Carb-ProteinFat) x Meal frequency: 4-6 times a day x Fiber content: 32 to 35 grams each day x Macronutrient quality: whole food, not processed (packaged) foods x Food state: at least 50% raw vegetables vs. cooked vegetables x Nutritional supplementation: Food-based, not synthetic x Food quality: organic where possible
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SUPER MEAL MODEL
DEATH TO DIABETES COOKBOOK
The key health benefits of the Super Meal Model include the following: x Promotes blood glucose stabilization. x Prevents excess insulin production. x Promotes fat burning, energy production, and weight loss, especially in the belly area. x Reduces micro-inflammation and excess oxidative stress. x Increases thermogenic mechanisms, speeding up metabolism. x Promotes regularity, colon health, and the removal of extra cholesterol. x Promotes growth of friendly intestinal bacteria, aids digestion and strengthens the immune system. Refer to Chapter 7 of the Death to Diabetes book for more details.
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Meal Plan Strategy: In order to achieve these health benefits, your diabetes meal plan must focus on vegetables, more vegetables, soups, salads, and no grains.
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Eventually you can introduce some of the more carbohydrate-dense meals such as the casseroles and some grains – as long as your postmeal blood glucose levels have steadily come down, and have reached the normal blood glucose range of 80 mg/dl to 110 mg/dl. However, if your blood glucose level and other inflammation markers have not improved, you should continue to focus on vegetables, raw juices, Omega-3s, fiber, and other anti-inflammatory foods; and, more importantly, shut down consuming all of the 5 “dead” foods, especially the refined flour, refined sugar, high fructose corn syrup, partially hydrogenated oil, and drugs/medications.
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DEATH TO DIABETES COOKBOOK
SUPER MEAL MODEL
The Super Meal Model (Diagram)
Death to Diabetes, LLC www.deathtodiabetes.com Note: Many diabetics have tried counting calories or counting carbs, but have been unsuccessful with controlling and reversing their diabetes. Why? Because calorie or carb counting alone does not ensure that your meal is nutritious enough to fight the root causes of your diabetes. On the other hand, the Death to Diabetes Super Meal Model is designed to fight, control, and reverse your diabetes. Note: You should always measure your blood glucose before and 2 hours after your meals to determine which of these recipes are best for you.
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SUPER MEAL MODEL
DEATH TO DIABETES COOKBOOK
Calorie Counting Calorie counting can be tedious and frustrating. However, you can use calorie counting as a tool or guide to help you design your daily/weekly meal program. And, once you become familiar with the physical size and calorie counts for various foods, you will not have to spend a lot of time counting calories at each meal. In order to accomplish this, first, you need to determine the amount of calories you require on a daily basis to maintain your current weight – this is known as your maintenance calorie count. You can determine this by using one of the calculators on any of the many diet-related websites – just google with “diet calculator”. For an example, let’s use 2250 calories as the maintenance calorie count.
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If the overall goal is to lose weight, specifically, fat, then, you need to set a target calorie count that is at least 20% below your current maintenance calorie count of 2250: 2250 – (20% of 2250)= 2250 – 450 = 1800 So, 1800 calories would be your daily target calorie count.
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Next, using 40%-30%-30% as a starting point, the calories would be distributed as follows: Carbohydrates: 40% of 1800 = 720 Protein: 30% of 1800 = 540 Fat: 30% of 1800 = 540
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Since there are 4 calories in each gram of a carbohydrate, 4 calories in each gram of a protein, and 9 calories in each gram of a fat, the number of grams for each of these macronutrients would be: Carbohydrates: 720 divided by 4 = 180 grams Protein: 540 divided by 4 = 135 grams Fat: 540 divided by 9 = 60 grams
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DEATH TO DIABETES COOKBOOK
SUPER MEAL MODEL
Next, to determine the number of grams (of each macronutrient) for each meal/snack, you need to divide each of the gram numbers by the number of meals/snacks that you plan to have each day. For this example, let’s assume that you are going start with a total of 4 meals/snacks each day. That means each meal/snack will have the following distribution of grams and calories: Carbohydrates: 180 divided by 4 = 45 grams Protein: 135 divided by 4 = 33.75 grams Fat: 60 divided by 4 = 15 grams
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If you assume that the snack is much smaller in size and calories, let’s say by 50%, then, it will contain 22.5 grams of carbohydrates, 16.9 grams of protein, and 7.5 grams of fat. As a result, each of the three major meals will have the following distribution of grams and calories: Carbohydrates: 45 times 3 plus 22.5 divided by 3 = 52.5 g, 210 cal Protein: 33.75 times 3 plus 16.9 divided by 3 = 39.4 g, 157 cal Fat: 15 times 3 plus 7.5 divided by 3 = 17.5 g, 157 cal
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These numbers may appear small initially, but, once you begin eating more “live” foods and more frequent meals, your body chemistry will make the proper adjustments and you will actually find it difficult to eat 1800 calories every day – unless you consume a lot of “dead” food or exercise more than 60 minutes a day. If you are not familiar with the number of grams and calories for different foods, obtain a nutrition or diet book that provides this information.
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Note: This is a simplistic model that does not take into account the addition of lean muscle tissue as a health goal. That would require a higher target calorie count and at least five if not six or seven meals/snacks each day.
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Chapter 3. Managing Diabetes Body Spirit Mind
The 7 Diabetes Wellness Factors As described in the Death to Diabetes book, there are 7 wellness factors that diabetics must control if they want to properly manage their diabetes and have the opportunity to beat and reverse their disease.
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The seven (7) wellness factors are: 1. Knowledge 2. Nutrition 3. Exercise 4. Blood Glucose Testing 5. Mind & Spirit 6. Support Systems 7. Wellness Planning
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These 7 wellness factors are depicted in the following diagram from the author’s diabetes wellness program. Please keep these wellness factors in mind as you develop your diabetes meal plan. For more details about these wellness factors, refer to the Death to Diabetes book, DVD or CD set.
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DEATH TO DIABETES COOKBOOK
MANAGING DIABETES
The 7 Diabetes Wellness Factors
Death to Diabetes, LLC www.deathtodiabetes.com Note: The 7 wellness factors are the foundation of The 10 Steps to Control & Reverse Type 2 Diabetes, which are shown on the following page.
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THE 10 STEPS
DEATH TO DIABETES COOKBOOK
The 10 Steps to Beat Type 2 Diabetes Here are the 10 steps (from the Death to Diabetes book) to control and possibly reverse your Type 2 diabetes. 1. Increase your knowledge about diabetes and its complications, nutrition, exercise, and drugs. Visit your local library, go to medicalrelated websites, take classes, and talk to other (healthy) diabetics. 2. Eat the 5 “live” super foods, especially bright-colored vegetables, fruits, raw juices, sea vegetables, grasses, plant protein, plant oils, whole grains, legumes, filtered water, and cold-water fish. Eat 4-5 super meals/snacks each day, using the Super Meal Model. Buy a steamer for your vegetables. 3. Reduce/stop eating the 5 “dead” processed foods, especially white flour, sugar, starches, animal meat, trans fats, drugs. 4. Increase your blood glucose testing to at least 4 times a day, including a post-meal test to customize your nutritional profile. Use a journal/logbook to record, track, analyze and make changes. 5. Exercise consistently by stretching/walking 30 to 45 minutes four to six times a week. And, add 10 to 15 minutes of weight/resistance (anaerobics) exercise on alternate days. 6. Perform cleansing/detoxification to remove the toxins and waste. 7. Take a wholefood or food-based supplement to complement your nutritional program and accelerate the healing process. 8. Work with your doctor, health coach, and other healthcare professionals to communicate your health goals and build your relationships. Ensure your treatment is focused on repairing your body and reducing your drug usage/dependency and not just suppressing the symptoms. 9. Utilize exercise, prayer, yoga, or other meditation techniques to relax, help relieve the stress, and connect with your inner spirit. Join a local support group to get information and share your problems with other diabetics. Your insight may help someone in the group and will motivate you to continue making progress. 10. Develop an overall (proactive) wellness plan. Address any excuses or barriers you may have before proceeding with your recovery plan.
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THE 10 STEPS
DEATH TO DIABETES COOKBOOK
The 10 Steps
Death to Diabetes, LLC www.deathtodiabetes.com For more details about these 10 steps, refer to the Death to Diabetes book, DVD or CD set.
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THE 10 STEPS
DEATH TO DIABETES COOKBOOK
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Chapter 4. Food Tips Body Spirit Mind
Planning & Preparation The following general meal planning tips should be utilized to maximize the nutritional value of your meals and snacks.
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Obtain the following kitchen appliances (mandatory): x A steamer to properly steam vegetables and prevent overcooking x A water filter to provide filtered water x A blender to prepare blended juices and replace bottled juices/beverages, especially soda and diet soda x A juicer to produce fresh raw vegetable, grass and fruit juices x Enameled cast iron cookware, stoneware, glassware, or some nonstick cookware to reduce the use of cooking oils x A Foreman grill to drain the fat from the meat
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Obtain the following kitchen appliances (optional): x A large pot to prepare vegetable soups x Glassware-like containers to protect fresh vegetables and fruits; and, to store and freeze future meals, including soups x A freezer to allow you to stock up on foods that are on sale x A pressure cooker or portable convection oven (to save time when cooking) x A coffee grinder (to grind up fresh flaxseeds) x Springform pan for baking delicate confections, flourless chocolate cakes, and creamy cheesecakes.
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MEAL PLANNING
DEATH TO DIABETES COOKBOOK
Meal Planning Strategy for Type 2 Diabetics Depending on your health needs and finances, purchase organic, fresh, or frozen vegetables and fruits instead of canned. It is not necessary that all your food be organic unless you have a concern with pesticides and other harmful chemicals. The key is that you replace the “dead” refined flour, refined sugar, trans fats, fatty meats, vegetable oils, and other processed foods with the “live” vegetables, fruits, beans, fish, nuts, seeds, and plant oils. Use the Alternative Foods table as a guide when you start shopping.
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There is a myth that eating healthy is boring and bland. Ensure that you read the following Food Tips section, which provides an abundance of ideas about food preparation and how to design tasty and scrumptious meals. There is a comprehensive sub-section about various spices and herbs, and how to use them with various foods and meats. Prepare vegetable soups and casseroles that are less time-consuming, healthy, and inexpensive, especially if you have a large family.
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If you choose to adopt the mentality that there is a war going on inside your body, then, grocery shopping is your way of selecting the right foods to obtain the “weapons and ammunition” to fight the “enemy” known as diabetes. In general, avoid the middle aisles of the large grocery stores because that’s where they usually stock the processed foods. Try to stay on the outside perimeter of the store for the fresh foods and the foods that are healthier for your body.
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The meals for the initial weeks should focus on vegetables, more vegetables, soups, salads, and no grains, and especially no flour and no sugar. The following weeks can provide more carbohydrate-dense meals that include grains, casseroles and desserts – assuming your blood glucose level has stabilized. However, if your blood glucose level and other inflammation markers have not improved, you should continue to focus on consuming more vegetables, raw juices, Omega-3s, fiber, and other anti-inflammatory foods.
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DIABETES COOKBOOK
IMPORTANCE OF CULTURE
Importance of Food and Ethnic Cultures “Tell me what you eat, and I’ll tell you who you are,” wrote Jean Anthelme Brillat-Savarin, renowned connoisseur of good food and drink in 1825. Make no mistake about it -- Food is an essential fixture of culture, society, and socialization; and comes with a complete set of customs, history, and nuances. So do not forget that your cultural background influences your food choices. It’s no fun to avoid the tasty and favorite foods of your own culture.
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Instead, embrace your culture and learn how to transform your favorite meals and foods into healthier versions. Refer to the Death to Diabetes booklet titled “Diabetes and Different Cultures” to understand different cultures and their favorite foods, and how diabetics can enjoy their favorite culture-based foods.
People connect to their cultural or ethnic group through similar food patterns. Immigrants often use food as a means of retaining their cultural identity. People from different cultural backgrounds eat different foods. The ingredients, methods of preparation, preservation techniques, and types of food eaten at different meals vary among cultures. The areas in which families live— and where their ancestors originated—influence food likes and dislikes. These food preferences result in patterns of food choices within a cultural or regional group. To avoid these patterns would be disastrous to a diabetic who is learning how to eat healthier.
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In addition, there is a passion in every culture about eating. It is found in every culture and every region of the country, each fiercely proud and protective of its own signature dishes, and it inhabits everyday conversation on a regular basis, preferably a conversation that takes place over a meal, or at some celebratory event. As a diabetic, if you try to disregard that passion, you will not be happy when you change your eating habits. This is one of the key reasons why ethnic groups have difficulty maintaining their changes to how they eat.
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IMPORTANCE OF CULTURE
DIABETES COOKBOOK
Key Point: The Death to Diabetes wellness program is different from most diabetes programs because it does not ignore the role that culture plays in our food choices. Food and Socialization Food is a key component of various celebratory events, including weddings, birthday parties, picnics, dinner parties, funerals, holidays, family reunions, etc. Can you imagine any of these events without food? Have you ever been invited to an event that didn’t have food or the food was lousy? It is important that we don’t diminish the role that food plays in our social lives. To that end, it becomes important for diabetics to plan for these events so that they can enjoy life, and not spend their time looking over their shoulder.
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In addition, there is a care taken in the preparation of food and produce that is complemented by a receptive audience willing to take the time to appreciate it. Imagine the embarrassment that a host feels when they feel that they have let you down, or the embarrassment that you as a diabetic feels in this situation. Instead, it is better to be proactive instead of reactive in these social events. By being proactive, you will have a better chance to enjoy these social events along with your friends and relatives. Refer to the Death to Diabetes Meal Planning booklet for more ideas and tips about meal planning.
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DEATH TO DIABETES COOKBOOK
FOOD TIPS
Food Preparation and Cooking Tips The following food preparation and cooking tips will allow you to enjoy many of your favorite foods and maintain your blood glucose level within the normal range. These tips are provided in the following section in alphabetical order: x x x x x x x x x x x x x x x x x x x x x x x x x
x x x x x x x x x x x x x x x x x x
Apple Butter Spread Beans, Nuts, Seeds Beverages Bread Crumbs Bread: Sourdough Bread: Sprouted Grain Carbohydrates Cereal Chocolate Dairy Desserts Fats, Oils Fish Flour Substitutes French Fries Ice Cream Juicing Lunches: Quick Lunches Macadamia Nuts Mac & Cheese Mashed Potatoes Meats, Frying Mushrooms Pasta Pita Pizza
Probiotics and Prebiotics Quiche Restaurants: Eating out Rice Salads Sandwiches Seasoning: Spices/Herbs Snacks Soup Split Pea Soup Succotash Sugar and Sweets Tea Tofu Turkey Vegetables Whole Yogurt
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FOOD TIPS
DEATH TO DIABETES COOKBOOK
Apple Butter Spread Your options for morning toast may seem limited to trans-fat free margarine or dicey, low-carb or reduced-sugar jams. Consider whipping up your own apple spread. The good thing about apples is that, no matter where you live, they are available year-round in your supermarket. And they are loaded with antioxidants and fiber. Recent scientific findings have shown that the compounds in apples may reduce cholesterol, improve the health of arteries, reduce the risk of several types of cancer, and even reduce agerelated damage to brain cells. To get the most of apples’ health punch, you need to eat the skin, because quercetin –– a star antioxidant –– is only found there.
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To make apple spread, core and chop up enough apples (choose very sweet and crisp varieties, such as McIntosh, Jonagold, and Fuji) to almost fill your largest pot. Cook them in about an inch of water or apple cider until uniformly soft. Puree in food processor and return to pot. Add cinnamon, cloves, ginger, and allspice. Bring mixture to a boil, reduce heat, and simmer until thickened. Your spread should keep for up to two months refrigerated in an airtight container.
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Beans, Grains, Nuts & Seeds Add canned beans to soups, salads, and casseroles to provide fiber, but, rinse the beans to remove the excess sodium. Soak beans (and discard the water) to break down the gas-producing sugars, stachyose and raffinose.
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Use barley in almost any recipe that calls for rice, e.g. stuffed peppers, rice pilaf -- to provide more whole grain fiber. Use barley flour when making fresh bread or pasta. Avoid refined flour, which contains gluten and a chemical called alloxan that damages the beta cells. Alternatives include: gluten-free flour, amaranth, oat flour, soy flour, or whole wheat flour. Unfortunately, keep in mind that recipes that require the gluten do not work as well. Use freshly ground flaxseed in salads and smoothies to increase the fiber, Omega-3s, and anti-cancer benefits. 20
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FOOD TIPS
Use whole grains such as amaranth and quinoa because of their higher content of fiber, selenium, Vitamin E, and protein. Mix different nuts and seeds in a sealable, plastic bag: almonds, cashews, pecans, walnuts, macadamias, pumpkin seeds, sunflower seeds, etc. to create your own trail mixes and healthy lunches. Add a few dried apple, pear, berry, pineapple and/or papaya pieces, unsweetened coconut flakes, and carob chips. Avoid roasted nuts because roasting oxidizes the fat. Always soak nuts/seeds to break down the enzyme inhibitors which interfere with digestion (The enzyme inhibitors are nature’s defense mechanism of not being eaten before they can sprout and grow). Soak the nuts/seeds in a bowl of distilled water for 5-8 hours. Remove and discard the grains that float as they are likely rancid. Drain and rinse. Refrigerate nuts to protect the fat from turning rancid.
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Beef If possible avoid grilling, broiling or frying animal meat, especially red meat. Toxic compounds are created that have been linked to several cancers. To reduce these levels of carcinogens, use lean cuts only, marinate them, and flip them frequently on the grill to reduce the cooking time. Avoid smoked and processed meats such as bacon, sausage, ham, hot dogs, bologna, and lunch meats, which have been linked to cancer, multiple sclerosis, and Type 2 diabetes. Eat organic bacon and sausage if you miss them.
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If you eat beef, eat only the lean beef. The leanest cuts usually carry the label “USDA Select”. Select beef contains 40% less fat than “prime” and 20% less fat than “choice”. If financially possible, eat only organic USDA certified meat. Avoid the meat if it has a lot of marbling – this indicates a lot of fat. Cut away any visible fat before cooking the meat to reduce the fat and toxin intake. While broiling meat, let the fat drip off, but don’t let it drain on hot charcoal or a hot burner because this will produce undesirable fumes. Use ground turkey or chicken in place of ground beef for lasagna, 21
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soups, stuffed peppers, burgers, etc. to reduce your saturated fat intake. If you really prefer the beef, then, use organic, free-range beef and use 20-25% less meat. Other meat options include wild game such as venison and bear because they provide Omega-3 EFAs and conjugated linoleic acid (CLA). Marinade meat overnight in something flavorful, e.g. olive oil, garlic, ginger, and light soy sauce. Use olive oil as part of the marinade to “break down” the harmful saturated fats and to increase the flavor.
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Sauté your meats with red and green peppers, onions, garlic, mushrooms, tomatoes, and other vegetables that you like to give the meat a better flavor and reduce the amount of meat that you would normally eat because of the extra vegetables. To reduce the amount of arachidonic acid in steaks and roasts: trim all the visible fat from the steak, then place it in a large resealable plastic bag along with a mixture of 1 cup of red wine and 1 cup of olive oil or light sesame oil. Allow the meat to marinate in this mixture in the refrigerator for a full 24 hours, flipping the bag and contents over a couple of times. Take the steak out, drain it for an hour or so, discard the marinade, rub the beef with some pepper or other spices to taste, then grill it.
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Note: The wine acts as a solvent to leach out a fair amount of the fat in the steak, which is replaced in part by the fat in the olive or sesame oil. The oil permeates the steak, giving it a juicy succulent taste and makes it healthier. You can use this technique with roasts as well.
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Beverages Some diabetics forget to account for the carbohydrates associated with most beverages. In most cases, it is better to drink water as the preferred beverage. Drink filtered water with lemon, sugar-free sparkling and mineral water; sugar-free iced tea, or hot tea. However, avoid soda, diet soda, coffee, and most bottled fruit juices.
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Bread Crumbs (Crunchy Coating) Some things just aren’t the same without the crunchy coating, but a coating made with flour or bread crumbs can turn a healthy dish into a high-carb problem. Great, flavorful substitutions for bread crumbs include: nuts, seeds, and (unsweetened) whole grain cereal flakes all can be chopped (or crushed up in a plastic storage bag) and used to coat fish filets, chicken, shrimp, or vegetables. For crab cakes, meat balls and the like, try mixing up a paste of baking powder and a beaten egg to use as a binder instead of bread crumbs and egg.
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Bread: Sourdough Along with white potatoes and table sugar, white bread sits at the top of the “dead” foods list. However, when lactic acid is added to bread dough, it does two things –– changes the flavor to the tangy, delicious bite of sourdough bread and mediates the glycemic impact of all that white wheat flour.
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We know the glycemic response is less with sourdough because the acid slows the emptying of the stomach, thereby slowing the delivery of glucose to the bloodstream. And research has shown that this antiglycemic effect can last through to the next meal, slowing the emptying of the stomach even a few hours later.
If you’re feeling ambitious, find yourself a recipe for sourdough starter and bake your own sourdough bread. You’ll learn an ancient method of preserving yeast in the process. Otherwise, check the bakery department of your natural foods store or even your supermarket for a variety of sourdough breads. White sourdough is better than nonsourdough white, but a whole grain sourdough will still rank highest on the health meter and lowest in glycemic response.
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Bread: Sprouted Grain Sprouted grain breads are more nutrient-packed and have less impact on blood glucose than regular breads. They are usually found in the refrigerated sections of health food stores or the health food section of grocery stores. Traditional bread is made from grains –– usually, little 23
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hard kernels –– that are ground up and made into flour. Sprouted bread is made from grains that have been allowed to sprout before being ground. Once it sprouts, the grain contains a greater array of nutrients, and it may even decrease a bit in carbohydrates and glycemic impact. Virtually any grain that can be made into flour can be sprouted first, so browse the selection in your natural foods store and start experimenting. You may find you love the crunch of one or the tangy, nutty flavor of another.
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Carbohydrates The best carbohydrates for diabetics are vegetables, vegetables, vegetables – especially the green ones and those with other bright colors, such as broccoli, Brussel sprouts, spinach, kale, orange peppers, red peppers, etc. Other good carbohydrates are some whole fruits and some organic whole grains. However, diabetics should avoid the processed carbohydrates, especially the white flour, pasta, sugar, potatoes, and bread.
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Cereal Many people love oatmeal or cereal in the morning for breakfast, but if you’re diabetic, you should avoid most cereals and grains. Once your blood glucose has stabilized, if you really miss cereal, then, try the organic whole grain cereals. In addition, you should replace the cow’s milk with organic soy milk, raw milk, goat’s milk or raw almond milk. And, add 1-2 tbsp. of ground flaxseed on top.
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Chocolate Coated Confections Cover antioxidant-rich berries such as blueberries, blackberries or raspberries with a coating of high-quality, unsweetened dark chocolate – and you’ve nearly got a health food! (Eat only a small handful, of course, and monitor your blood glucose level.) Place your fruit or nuts in the freezer for 30 minutes. Melt a goodquality, unsweetened dark chocolate in a double boiler, whisking in a bit of cream, hot water, and xylitol to taste. Remove your fruit or nuts from the freezer, dip them in the chocolate (using a fork, slotted spoon, or tongs), and spread them out on wax paper to harden. Pour into a zip lock back and take your homemade candy to the movies. 24
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Dairy Try to limit your intake of a lot of pasteurized cow’s milk and hard cheese. x Eggs: Use organic whole eggs, egg whites, egg substitutes. Do not overcook eggs – eat raw, poached, or soft-boiled, if possible. x Milk: Use low fat, 1%-2% milk, fat-free buttermilk; raw milk. x Cheese: Use low fat or fat-free cottage cheese, ricotta cheese, mozzarella cheese, sliced cheese, or goat’s cheese; avoid hard cheese. x Yogurt: Use non-fat plain, low-fat plain, or sugar-free yogurts x Spreads & Dips: Use hummus (bean dip), salsa; Fat-free sour cream or cream cheese; fat-free dips; Reduced fat vegetable dip, cream cheese
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Here are some tips when cooking with dairy: x Replace cream with evaporated skim milk in cooking. x Replace whole egg with two egg whites or egg substitute. x Use grated cheese instead of heavy cream and cheese sauces to flavor vegetables and pastas. (Grated cheese has a strong flavor that goes farther when sprinkled on foods).
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Desserts When making brownies, replace the semisweet chocolate with unsweetened cocoa and the butter with a cup of pureed prunes, which keep the brownies moist. Bake your own cakes, pies, and cookies to avoid the high fructose corn syrup and partially hydrogenated oil of these store-bought baked goods. Replace the refined white flour with a whole grain flour; the vegetable oil with olive oil or rice bran oil; the refined white sugar with xylitol powder; and, the margarine with a vegetable spread such as Earth Balance or Smart Balance.
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When making a chocolate cake, replace the chocolate with cocoa, use fewer egg yolks, and reduce the amount of butter by substituting some nonfat yogurt.
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Add a handful of walnuts and a half-cup of blueberries to your bowl of ice cream to provide some fiber and protein and slow down the absorption of the sugar. Make your own homemade ice cream with low fat cream and fresh fruit. If you purchase your ice cream, do not buy the low fat versions because they contain more sugar and are less filling. Instead buy the rich ice cream, but eat less of it with some nuts and fruit. Sherbet, sorbet, ice milk, and low fat frozen yogurt are alternatives to the rich ice cream, but, be careful not to overeat them because they tend to be less filling and contain more sugar.
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For candy, eat small servings of dark chocolate. Be wary of health bars that may contain high fructose corn syrup and other sugar agents. Detox Foods Foods that help to cleanse and detoxify the body, liver, kidneys, etc. include the following:
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Beans: are an important detox food and a major source of protein and are a great source of fiber. Examples include kidney beans, pinto beans, garbanzo and soybeans. Broccoli sprouts: Get them at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable. Cabbage: Helps activate two main types of detoxifying enzymes in the liver. Coleslaw is a good way to get cabbage into your diet.
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Cauliflower is another good detox vegetable.
Filtered water: helps to flush toxins out of the cells and kidneys. Flaxseed: This seed is rich in fiber and Omega-3 fats. It mops up toxins (cholesterol too) and helps clear them out. Stir freshly grounded flaxseed into your smoothie or juice to help cleanse your colon, or add it to your organic bran cereal for breakfast. Fruits: especially blueberries, blackberries, tart cherries, and other berries. An orange, grapefruit, and lime combination is a good detox 26
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juice. These fruits are great for the immune system and loaded with Vitamin C and fiber. Garlic: Add it to everything — salads, sauces, spreads. In addition to the bulb’s cardio benefits, it activates liver enzymes that help filter out junk. Green leafy vegetables: Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.
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Green/white tea: This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.
Lemons: You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that’s easily flushed away.
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Sesame seeds: They’re credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that’s a staple of Asian cooking. Watercress: Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.
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Fats, Oils Use organic rice bran oil, olive oil or cold-pressed macadamia nut oil for low heat stir-frying and sautéing foods. Use “light” olive oil for baking because it has little or no olive taste. Use a nonstick cooking spray made with olive oil but do not use it in a high heat environment. Use extra virgin olive oil to flavor salads and foods after cooking. Note: Rice bran oil is rich in Vitamin E tocopherols and tocotrienols, a 27
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unique antioxidant known as gamma oryzanol, high quantities of phytosterols, polyphenols and squalene; and has a high smoke point. Use extra virgin coconut oil for cooking because this saturated fat is very healthy and can handle the heat. Instead of butter, spread a pat of extra virgin coconut oil onto a slice of sprouted grain bread and lightly toast. (Thanks, Cynthia) Mix 1-2 tablespoons of extra virgin olive oil into your tub of (soft) margarine spread.
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Avoid the clear vegetable oils such as corn, soybean, sunflower. Also, avoid canola oil. Extra virgin olive oil (or rice bran oil) is the preferred oil for salads. and steamed vegetables, as it provides antioxidants and helps the body absorb the vegetable’s fat-soluble nutrients (e.g. carotenoids). Extra virgin olive oil does not stay liquid when it is refrigerated. Mix extra virgin olive oil (60%) with flax oil (40%) or with macadamia nut oil to create your own new “super” oil that will remain more liquid when stored in the refrigerator. (Thanks, Larry P.)
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Reduce cooking with oil, which breaks down when overheated and forms harmful chemicals. If you decide to cook with oil, add the oil to the food before cooking, and use stoneware to not overcook or “burn” the oil. Do not reheat or reuse oil. Avoid deep-frying, which creates carcinogens such as acrylamide.
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Freshly ground flaxseed is much healthier than flax oil, but it should be consumed almost immediately because the ALA oil in it goes rancid very quickly when exposed to air. Because polyunsaturated oils such as flaxseed or walnut oil become rancid when exposed to heat, light, and oxygen for too long, they should be stored in dark glass, tightly closed containers in the refrigerator. Only purchase organic flax oil that is being refrigerated in an opaque container (to keep out light) and has an expiration date. Refrigerate the flax oil after opening the bottle and try to use it up within 3 months because flax oil does not retain its vital nutrients even under proper care. 28
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But, if you decide to deep-fry, when high heat is used, use a healthy saturated fat such as organic or extra virgin coconut oil. And, use a flash-fryer to sear the outside of the food and prevent the oil from seeping into the food. Do not deep-fry with a polyunsaturated oil or shortening, which is a form of polyunsaturated fat that has been hydrogenised and transformed into a trans fat. Fish Cook wild salmon slowly (250° for 12-18 minutes, depending on size and thickness) to seal in the juices. Salmon is done when it turns translucent to opaque, and flakes separate easily with a fork. Use a light brushing of olive oil to help avoid salmon sticking to a grill or baking sheet. When grilling start with the skin side up and flip only once. The skin side has the rich oils, which will be drawn into the salmon by the heat below. Also, to prevent sticking, cut a potato in half and run it lengthwise down the hot grill – the starch will act as a natural lubricant. For seasoning, use a simple brushing with olive oil, sea salt, pepper, or a mix of olive oil, chopped fresh mint and cilantro.
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Fish can be broiled, baked, grilled, or steamed, but, be careful not to overcook and dry out the fish. Shrimp, lobster, and scallops are good choices for stir-frying with vegetables.
If you miss fried fish, coat the fish in egg whites and bread crumbs, then bake until crispy. Squeeze some lemon or orange juice and sprinkle some dill over the fish. Top the fish with some fresh parsley, basil or thyme for added flavor.
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Flour Substitutes Consider using one of the following flour substitutes to avoid the chemical alloxan in refined and all-purpose flour, or if you are allergic to wheat flour. x Amaranth flour: is higher in fat than all-purpose flour, so it tends to make baked goods more moist. Replace up to 1/2 of the wheat flour in the recipe with this. x Barley flour: has a mild flavor and works especially well in pancakes, 29
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cookies, and quick breads. Replace up to half of any wheat flour in a recipe with this. Contains some gluten. x Brown rice flour: is especially good for those with wheat allergies; replace up to 1/4 of any wheat flour with this. Baked goods made with rice flour tend to be crumbly, so consider substituting a mixture of one part arrowroot or other thickener plus four parts rice flour. Adding more eggs is another way to reduce crumbliness. Since rice flour absorbs more moisture, you may need to add more liquid to recipe.
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x Buckwheat flour: is especially good in pancakes. It tends to make baked goods heavier and stronger tasting. Replace up to half of the wheat flour in any recipe with this. Contains some gluten. x Kamut flour: is tolerated by most people with wheat allergies, and it works well in pasta and bread recipes. It works best if combined with other flours.
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x Millet flour: has a more pronounced flavor than all-purpose flour, and it tends to make baked goods coarse and dry. Replace up to 1/5 of any wheat flour with this. x Oat flour: is especially good in quick breads and cookies. It makes baked goods moister, chewier, and more crumbly. Contains some gluten. x Quinoa flour: is higher in fat than all-purpose flour, so it tends to make baked goods more moist. Replace up to 1/2 of the wheat flour in the recipe with this.
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x Soy flour: is high in protein, but has a very strong flavor. Replace up to 1/4 of any wheat flour with this, then increase the liquid in the recipe and reduce the oven temperature by 25 degrees. x Spelt flour: tends to make baked goods heavier, so consider increasing the baking powder so that the product rises more. Spelt is tolerated by most people with wheat allergies, and it's great for making pasta and bread. x Cocoa: substitute 1/4 cup unsweetened cocoa powder for 2 30
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tablespoons flour. French Fries Using sweet potatoes or the crunchy vegetable called jicama (pronounced hik’-a-ma), you can enjoy crisp, salty fries now and then. And since white potatoes can raise blood sugar more rapidly than even table sugar, you’re wise to avoid them. Peel sweet potatoes, and then slice them up lengthwise like steak fries. Toss gently with extra virgin olive oil and seasonings of your choice, then bake at 425 degrees F for 10 minutes on each side. Jicama can be sliced thin (like matchsticks) and made either in the oven the same way (cut the time in half) or fried in a pan with a high-heat oil such as extra virgin coconut oil or grapeseed oil. You can also slice jicama super-thin like potato chips. Experiment with different spices on your fries, such as onion or garlic salt, paprika, or taco seasoning.
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Ice Cream Make your own ice cream, or prepare a cup of vanilla bean ice cream with a half-cup blueberries and 1/3 cup of walnuts.
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Root Beer Float: Mix sugar-free, flavored syrup with seltzer water. These syrups come in various flavors, including vanilla, cola, cherry, grape, coconut, caramel, etc. Add one scoop of homemade or low-carb vanilla ice cream.
Juicing Start slowly by juicing with vegetables such as celery, fennel, and cucumbers because they are easy to digest. Then, add vegetables such as lettuce, endive, escarole, cabbage and spinach.
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For the protein, add a raw organic egg or whey protein. For the fat, add a tablespoon of cod liver oil (in the winter), macadamia nut oil or extra virgin olive oil. To improve the taste, add one or more of the following: ginger, pure vanilla extract, cinnamon, grapes, unsweetened shredded coconut, cranberries, or lemons.
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You need to be more careful when using green juices such as broccoli, lettuce, cabbage, dandelion, spinach, kale and all other greens. These juices tend to be more powerful and so you will want to start off slow and gradually increase. Ultimately, you never want more than ¼ of your juice to be green juice. Do not drink green juices alone. Not only are they powerful in that they can cause loose bowel movements, but their taste is rather strong. Green juices are usually mixed with apple, celery, cucumber or carrots.
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For the most part, vegetables require different enzymes for digestion than fruits. Therefore, we don't combine fruits and vegetables. But apples are the one fruit you can combine with your vegetables. Apples add a very nice sweetness and flavor to your vegetable juices. Avoid combining fruit juices with vegetable juices. The only fruit to combine with vegetable juices is apple. When juicing tomatoes, it is best to not mix the tomato juice with other vegetables juices. Tomatoes are a special breed of vegetables because they are actually fruits. Tomatoes do best by themselves.
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When juicing vegetables, it helps to alternate between soft vegetables then hard vegetables. The benefit of juicing vegetables in this way is that the soft vegetables may not always release juice as fast or as easily. Therefore, by juicing a harder vegetable after a soft vegetable, you help to flush the juice of the soft vegetable out of your juicer and into your glass.
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When juicing vegetables that have small leaves, like parsley, rap the leaves inside a bigger leaf vegetable such as kale, or you can roll the smaller leaves into a ball. This helps your juicer get the most out of the smaller leaf vegetables. Note: If you do not have the patience to prepare your own juice, then, you can try bottled organic juices sold in health food stores. Although these processed juices contain sugar, they contain no high fructose corn syrup and preservatives. Types of Juicers 32
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There are two basic types of juicers: the centrifugal juicer (any juicer with a spinning basket) and the mastication juicer. Mastication-type juicers will do a better job at extracting more of the juice because centrifugal juicers leave most of the nutrients in the pulp, which then gets thrown away. The mastication-type juicer removes three to four times more nutrients than the centrifugal juicer; and, is better for juicing wheat or barley grass. In addition, the centrifugal juicers generate more heat and oxidation, damaging some of the enzymes and other nutrients within the juice.
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Lunches: Quick Lunches (With a glass of filtered water) x Bean soup or home-style soup mix (1 cup), a small green salad with low-fat dressing, 5 whole-wheat crackers, 1 cup melon
x Chicken salad in a whole-wheat pita pocket, ½ cup low-fat cottage cheese with 1 cup strawberries
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x Green salad with tuna or chicken breast, light salad dressing or mayo, 1 sliced/peeled avocado, 6 whole-wheat crackers, 6 ounces low-fat yogurt, x Green salad with light salad dressing, 1 cup tuna macaroni salad (made with tuna packed in water, whole-wheat pasta and light mayo), 1 small piece fresh fruit or sliced/peeled avocado x Spinach salad with grilled chicken breast, light salad dressing, 1 cup berries, 6 ounces light yogurt, 1 slice sprouted grain bread
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x Turkey or lean ham sandwich on sprouted grain bread, 1 small piece fruit, cucumbers and broccoli with low-fat dip x Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo, tomato and veggies of choice), ½ cup sugar-free pudding x Turkey and cheese sandwich on sprouted grain bread with light mayo or mustard, celery sticks with guacamole dip, 6 ounces yogurt Quick Meals 33
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Refer to the following recipes for quick meals: Broccoli & Salmon, Cabbage & Fish, Omelets, Grilled Vegetables, Hot Dogs & Beans, Oatmeal, Salads, Sandwiches, Smoothies, some Soups, Spinach & Salmon, and some Stir-Fry. Macadamia Nuts Although macadamia nuts are pretty densely packed with fat, it’s the healthy, unsaturated kind. And because they are so rich and filling, macadamias are satiating. You’re less likely to overindulge. If you love the flavor, try some macadamia nut butter on a piece of warm, wholegrain toast.
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Ten to 12 macadamia nuts deliver about 200 calories and 20 grams of fat, but they are also very low in carbohydrates (4 grams), have little impact on blood glucose, and deliver protein (2 grams), fiber (2 grams), magnesium, iron, calcium, and a good assortment of other minerals. They can satisfy a sweet craving while contributing to heart health and blood sugar regulation.
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Mac & Cheese Cauliflower is a great substitute for white noodles and white rice, because of its color, versatile texture, and because cauliflower is a member of that ultra-healthy family of cruciferous vegetables. People who consume the most of these types of vegetables (cauliflower, broccoli, cabbage, Brussels sprouts, bok choy, and kale) have lower rates of several kinds of cancer, and laboratory tests have shown that certain compounds in cruciferous vegetables actually stop the growth of many types of cancer cells.
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One way to use cauliflower is to steam or boil it, chop it roughly, and then substitute it for half the macaroni in your favorite reduced-fat mac and cheese recipe. Another option is to make a roasted cauliflower casserole, leaving out the pasta all together. Chop cauliflower into chunks, and arrange in a baking dish. Add two to three cloves of garlic, minced. Drizzle with olive oil, and squeeze a lemon over the pieces. Season with salt and pepper. Bake in a 400-degree F oven for 20 minutes or until the tops are browned. Remove and sprinkle generously with grated Parmesan. 34
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Mashed Potatoes Replace with steamed cauliflower, mashing the cauliflower and adding macadamia nut oil and organic butter. Use one-third the amount of potatoes (33 grams of carbs and 3 grams of fiber per cup) with an equal amount of either turnips (about 8 grams of carbs and 3 grams of fiber per cup), rutabaga (about 15 grams of carbs and 3 grams of fiber per cup), cauliflower (about 3 grams of carbs and 2 grams of fiber per cup) or some combination of the three.
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Salt and pepper to taste. For extra flavor, add minced garlic, or mix in some grated Parmesan or Romano cheese.
Meat, Frying If possible avoid grilling, broiling or frying animal meat, especially red meat. Toxic compounds are created that have been linked to several cancers. To reduce these levels of carcinogens, use lean cuts only, marinate them, and flip them frequently on the grill to reduce the cooking time. Avoid smoked and processed meats such as bacon, sausage, ham, hot dogs, bologna, and lunch meats, which have been linked to cancer, multiple sclerosis, and Type 2 diabetes. Eat organic bacon and sausage if you miss them.
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If you eat beef, eat only the lean beef. The leanest cuts usually carry the label “USDA Select”. Select beef contains 40% less fat than “prime” and 20% less fat than “choice”. If financially possible, eat only organic USDA certified meat. Avoid the meat if it has a lot of marbling – this indicates a lot of fat. Cut away any visible fat before cooking the meat to reduce the fat and toxin intake. While broiling meat, let the fat drip off, but don’t let it drain on hot charcoal or a hot burner because this will produce undesirable fumes.
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Use ground turkey or chicken in place of ground beef for lasagna, soups, stuffed peppers, burgers, etc. to reduce your saturated fat intake. If you really prefer the beef, then, use organic, free-range beef and use 20-25% less meat. Other meat options include wild game such as venison and bear because they provide Omega-3 EFAs and conjugated
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linoleic acid (CLA). Marinade meat overnight in something flavorful, e.g. olive oil, garlic, ginger, and light soy sauce. Use olive oil as part of the marinade to “break down” the harmful saturated fats and to increase the flavor. Sauté your meats with red and green peppers, onions, garlic, mushrooms, tomatoes, and other vegetables that you like to give the meat a better flavor and reduce the amount of meat that you would normally eat because of the extra vegetables.
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To reduce the amount of arachidonic acid in steaks and roasts: trim all the visible fat from the steak, then place it in a large resealable plastic bag along with a mixture of 1 cup of red wine and 1 cup of olive oil or light sesame oil. Allow the meat to marinate in this mixture in the refrigerator for a full 24 hours, flipping the bag and contents over a couple of times. Take the steak out, drain it for an hour or so, discard the marinade, rub the beef with some pepper or other spices to taste, then grill it.
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Note: The wine acts as a solvent to leach out a fair amount of the fat in the steak, which is replaced in part by the fat in the olive or sesame oil. The oil permeates the steak, giving it a juicy succulent taste and makes it healthier. You can use this technique with roasts as well.
If you miss fried chicken, coat the skinless chicken with skim milk, egg whites, a small amount of organic flour, cornflake crumbs, herbs and spices; and, and bake at 375°. Another option is to coat the chicken, then flash-fry the chicken for 30 seconds in a nonstick pan coated with a teaspoon of olive or rice bran oil to crisp the outside; then, bake the chicken at 400° for approximately 40 minutes.
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If you really like fried foods, then, use a flash fryer that will sear the food on the outside and prevent the absorption of the oil into the meat. But, you should eventually transition away from fried foods. Mushrooms Research suggests that mushrooms may have anti-cancer properties, thanks to their rich array of phytochemicals and unique nutrient profile. 36
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Here are some substitutions that will improve the nutritional value of your meal: x Grilled portabellas in place of a bun for turkey, salmon, or beef burgers. x A medley of sautéed mushrooms for half of the breading in stuffing. x In place of some of the mayo or other fat, add raw, chopped, or whole mushrooms to chicken, tuna, or other salads.
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x Finely chopped, sautéed mushrooms to replace half or all of the ground beef in a recipe for pasta sauce, chili, tacos, or burritos.
Pasta You can reduce the glycemic impact of eating pasta by eating the whole grain pasta versus the white pasta. Also, you can add pasta to vegetablebased salads, casseroles, soups, and stews. Pita Pizza You can make your own, healthier version of very-thin-crust pizza at home. Some people just don’t find whole-wheat pizza crusts to be palatable. But you probably won’t notice the difference when your crust is made from pita bread. Buy whole-grain pitas, spread your favorite tomato sauce over it, and add toppings and shredded mozzarella. You can also make a great, crispy hors d’oeuvre by splitting the pita pocket, topping the two halves with pesto sauce and grated Parmesan, and baking.
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Probiotics and Prebiotics You should eat some fermented foods to obtain friendly bacteria that can provide key nutrients such as Omega-3s, chromium, and digestive enzymes. Fermented foods include kefir, kimchi, miso, sauerkraut, tempeh, and yogurt. Foods called prebiotics contain compounds that nourish these good bacteria. Some prebiotics include barley, berries, chard, collard greens, dandelion greens, flax, kale, legumes, mustard greens, oatmeal, and spinach. Tips for Including Probiotics/Prebiotics in Your Diet 37
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Add tempeh to a stir-fry, soup or stew. Tempeh is fermented soy (tofu) and the fermenting process gives the soy a smoky flavor and a meatier texture. Many people who do not like other soy products do enjoy tempeh. If you don’t like the stronger taste of greens such as collard greens, chard, kale, mustard greens and dandelion greens, just mix a few of these leafy greens in with your regular salad. You won’t notice the taste as much, but you will get the benefit of including these healthy foods
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Add 1/2 cup each of frozen blueberries, frozen strawberries and plain non-fat yogurt to your fruit smoothies to get both prebiotic and probiotic foods. Add legumes (lentils, kidney beans, chickpeas, navy beans, white beans, black beans) to soup, stew, stir-fry or a salad. Quiche The problem with quiche is generally the pie crust. Flaky, tender, salty – – and full of bad fats and nutritionally empty carbohydrates. A standard, 9-inch, ready-to-bake pie crust contains 41 grams of fat, 63 grams of carbohydrates, and 818 milligrams of sodium.
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The good news is you don’t need the crust. Frittatas are delicious, can be made with an infinite variety of ingredients (i.e., whatever you’ve got in your kitchen), and stand alone beautifully in nice, triangle slices. Heat butter and olive oil in a 10-inch, sauté pan that can go in the oven. Add garlic, onions, shallots, spinach, leeks –– whatever you have. Reduce heat to medium-low. Beat 8 eggs with milk, salt, and pepper, and pour into pan. Lift your veggies with a spatula so egg mixture gets underneath. Once the sides lift easily from the pan, and the top is beginning to set, remove from heat. Sprinkle with grated cheese, layer with sliced tomatoes and herbs. Bake in a 350-degree oven for 10 minutes or until center is cooked through.
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Note: The difference between an omelet and a frittata boils down to a matter of folding in a filling rather than mixing it in. Omelets traditionally have the egg mixture cooked and folded around a filling, while a frittata just mixes it all up, cooked in a mishmash combination all at once. 38
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Restaurants: Eating Out at Restaurants x Avoid entrées that are fried, sautéed drenched in oil, cheese, or other fat. Order entrées that are baked, broiled, grilled or poached because they are normally lower in fat. Ask for the butter or other oil to be provided in a side dish so that you can control the amount to added to your food. x Be careful of salads that may be drenched with a high fat salad dressing, or contain lots of breadcrumbs or croutons. Ask for a lowcalorie, low-fat dressing or use the higher fat version sparingly.
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x Order one steamed green vegetable and another bright-colored vegetable instead of rice, pasta, mashed potatoes, or French fries.
x Because portion sizes served in most restaurants are very large, automatically cut your plate in half and place half the meal in a doggie-bag to take home and enjoy with a later meal; or, share it with a friend. Keep your portion of lean meat, pork, skinless chicken or fish to the size of a deck of cards (3 oz).
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Eating Out at Fast Food Restaurants Try to limit the number of times that you eat at fast food restaurants to once or twice a week. Studies show that if you eat fast foods more than twice a week, it increases your insulin resistance and weight gain. Choose grilled chicken or turkey sandwich with lettuce, tomatoes, and mustard instead of a jumbo cheeseburger (or hamburger). Choose baked potato instead of French fries. Choose low sodium pretzels or baked potato chips instead of regular potato chips. Choose vegetarian pizza instead of regular pizza or meat lovers. Choose water (with or without lemon), unsweetened ice tea, skim milk, flavored non-calorie sparkling water, juice spritzer (half fruit juice and half sparkling water), low sodium V-8 juice, or low sodium tomato juice instead of soft drinks, diet sodas, coffee, milkshakes, punch, whole milk, 2% milk.
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Note: Refer to Chapter 7 of the book Death to Diabetes for more tips 39
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about eating out at restaurants. Rice Some people are still confused about whether or not white rice is good for you. For one, we are often told that the Asian way of eating is a healthy one, and we know they eat a lot of white rice. Also, we know grains are important for health, and rice is very clearly a grain. The nitty-gritty can be found in the difference between a refined grain and a whole grain. White rice is a grain that has been refined – which means the nutrient-dense parts of it have been stripped away, leaving only the sticky, starchy center. This center, or endosperm, is essentially the nutritional equivalent of table sugar, and it has a similarly high impact on blood glucose.
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The obvious better choice is brown rice, which is a whole grain rich in beneficial phytochemicals and fiber. A diet rich in whole grains is linked to decreased insulin resistance and increased insulin sensitivity, as well as an overall decreased risk of Type 2 diabetes and other chronic diseases.
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However, brown rice isn’t the only choice. When brown rice doesn’t fit your needs –– or if you just aren’t a fan of its texture and flavor –– there are other great whole-grain options. Try amaranth, barley, buckwheat (kasha), bulgur, or quinoa. Each of these grains has a slightly different texture and flavor, but all can be substituted for rice. They can be cooked on the stovetop in boiling water (or better yet, use chicken, beef, or vegetable broth). Read package directions for amounts and time. Always test in the last five to 10 minutes to make sure the grains don’t become mushy.
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To reduce the glycemic impact of eating rice, eat it with beans, or mix it with vegetables/almonds as part of a stir-fry or casserole. Salads Ensure that you make salads a mainstay of your super meal program. x Add fresh vegetables, but limit the fruits. x Add walnuts and almonds for crunchiness. x Use extra virgin olive oil, mix with apple cider vinegar. 40
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x Use dressings made with olive oil, fat-free dressings, vinegars, balsamic vinegar, lemon juice, x Avoid croutons, bacon bits, and most bottled salad dressings. Sandwiches Healthy sandwiches are very important, especially for snacks and lunches; and, if you travel a lot. Here are some tips to make your sandwiches healthier: x Use leaner cold cuts with low sodium, sliced turkey (without the skin). x Use sprouted grain bread to add fiber. x Use lite mayo, mustard, and low fat dressings; or, organic dressings. x Use lite, low sodium cheeses, limit to one slice.
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Seasoning: Spices and Herbs Use herbs, organic spices, mushrooms, pure extracts and condiments such as cayenne, cilantro, thyme, garlic, onions, rosemary, sage, black pepper, organic mustard, organic salad oil, organic apple cider vinegar, and organic ketchup. This will eliminate the use of table salt, refined sugars, high fructose corn syrup, hydrogenated oils and other chemicals hidden within traditional spices and condiments.
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Use fresh and organic spices and herbs if you want to ensure a higher potency and medicinal benefits. Most conventional spices in the grocery stores have been sitting on the shelves for weeks if not months. Also, conventional spices have been overly processed and have lost most of their medicinal benefits.
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Since cooking kills garlic’s anti-tumor properties, eat aged garlic or add the raw garlic to your food when it is almost finished cooking. Or, chop up your garlic and let it set for 10 minutes before adding it to anything about to be cooked. This enables naturally present enzymes in the garlic to start a chemical reaction producing the compounds that fight tumors. Note: Try aged garlic if you are sensitive to the allicin in raw garlic.
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Use a couple sprays of liquid “buttery” spreads on top of steamed vegetables to enhance the taste. Also, use mushrooms, onions, peppers, garlic, and other spices to reduce the need for table salt. Season food, especially meat, the night before to allow the seasoning to be absorbed and reduce the need for salt. For those recipes that call for more than a cup of flour, replace a half a cup of the flour with a half a cup of carrot pulp or applesauce to add more fiber and nutrients.
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Chop and crush garlic, and sauté it in olive oil to add to soups, stews, and other dishes. Also, add fresh ground garlic to salad dressings and marinades. Do not use garlic salt because it’s loaded with sodium and does not provide the same health benefits as fresh, crushed garlic. General Seasoning Tips:
x Smoked Meat: Use smoked turkey or chicken parts (skin removed) w/onions, garlic, spices to season collards, black-eyed peas, lima beans, green beans, navy beans instead of bacon, ham hocks, salt pork, sugar.
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x Sweet Spices: For sweet potatoes/yams, use less butter/margarine; add cinnamon, nutmeg and cloves for seasoning. x Lean Meats: Use (turkey ham, lean ham, Canadian bacon) in bean and rice combinations with meat. Avoid adding extra oils or margarine.
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x Chicken Broth: Use in place the oil, shortening, margarine, butter or bacon drippings to make cornbread/dressing lower in fat. x Avocado Dip: Mix avocados, garlic, tomato, jalapeño pepper, onion to create a healthy dip with monounsaturated fat. x Vegetables: Use buttery spray; Add peppers to beef to sweeten; Use okra to give soups/stews a thick feel without the fat found in cream/butter. Seasoning: How to Use Spices and Herbs 42
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Try to buy your spices whole and organic for optimum freshness and nutrient power. The following is an alphabetical list of major spices, and how they should be used in your food preparation and cooking. Adobo Seasoning - A Latino spice mixture used in various countries including Mexico. A typical "purchased" mixture may include garlic, onion, Tellicherry black pepper, Mexican oregano, cumin and cayenne red pepper.("rural style" contains no-salt, "city style blend" contains salt.) Use to sprinkle on eggs and as a rub on meats prior to grilling or frying or use in taco meat mixtures. Add 1/2 teaspoon per pound for chicken, beef, pork chops, ribs or cutlets, burritos, or use some to spice up a salsa and guacamole.
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Allspice, Ground - Add to ground beef for Swedish meatballs. Use in spiced tea, cakes, cookies, fruit pies and French toast. Add a pinch to asparagus, chicken or tomato soups. Use in French dressing, beets, baked beans, squash and carrots. Anardana - The crushed seeds of the delicious pomegranate fruit which adds a souring taste to curries (spicy dishes.) The tang adds a dimension to the flavor that is specific to Indian food. Use when making sweet and sour sauce, sour soup, use in vegetables, in Iran it goes into fesenjan, chicken in walnut-pomegranate sauce; in Armenia and Georgia, it’s used to make sauces for kebabs. When used to marinate meat, it also acts as a tenderizer because of the enzymes it contains.
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Anise Seed, Ground - Use on baked apples. Add to cakes, cookies, breads, candy, stewed fruits, fruit pies, beef stew, fish dishes, hot or cold spice beverages, cheese, salad dressings, sausages, and appetizers.
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Bacon Flavored Bits - Sprinkle over tossed salads, macaroni or potato salads or omelets. Basil Leaves - Use in tomato-sauced Italian dishes. Bay Leaves - Add to water when stewing chicken. Flavor increases upon standing so remove from food after cooking. Add to the liquid when preparing pot roast or stew made from beef, lamb, or venison. Use in
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vegetable soup, fish or seafood chowders, and tomato soup. Add to liquid when steaming or poaching fish or shellfish. Use in marinades for chicken, beef, lamb, and veal. Use to make pickled beets. Add to French or herb salad dressing and let stand several hours for flavor to develop. Use when preparing barbecue or spaghetti sauce. Black Pepper, Ground - Used to flavor all types of dishes in cuisines worldwide. Add to meats, poultry, fish, vegetables, soup, stocks, meat sauces and pickling.
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Caraway Seed - Add to potato salad, cheese dishes, sauerkraut and pastry for meat pies. Sprinkle on green beans, squash, cucumbers, omelets, or tuna casserole. Use crushed in meat marinades, lamb stew, and poultry stuffing.
Cardamom, Ground - Used in Danish pastries, Saudi Arabian, North African, Asian, and Indian cooking and in spice blends such as garam masala, curry powder, and berbere. Throughout the Arab world, Cardamom is one of the most popular spices, with Cardamom coffee being a symbol of hospitality and prestige. The spice is also very popular in the Scandinavian countries where it is used more extensively than cinnamon. Delightfully Aromatic and sweet. Use in Cheesecake, Butter Cookies, Sweet Potato Casserole, Gingerbread, Hot Cross Buns, Spiced Coconut Chiffon Pie, Spice Cake, Chicken, coffee, tea, meat sauce, soup, boiled rice.
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Cayenne (Red ) Pepper - A seasoning ground from small, red chili peppers. It has been used as a spice in the dishes of many countries and is also used as a table condiment. It's heat and spiciness varies.
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Celery Seed - Used in making pickles. Add to coleslaw, potato salad, macaroni salad, egg salad, meat loaf, fruit salad dressing, salmon loaf, and chicken dishes. Chervil - An essential spice in French cuisine, it used like parsley and provides an herbal taste with the slight flavor of anise. Chervil is used much like parsley, but is more delicate. It is most commonly used on fish, egg dishes, salads and as a glaze on vegetables such as carrots. Chili Powder - Use in chili, guacamole, tomato sauce, corn, corn bread, 44
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Spanish rice. Mix into pinto beans, bean dip, tamale pie, and enchiladas. Seasons chicken wings, hamburgers, and beef, or chicken stews. Toss with shredded Cheddar cheese and melt over tortilla chips for nachos. Chipotle Chile Pepper - The dried, ground pods of Capsicum, indigenous to Mexico. Chipotle (chee-po-tleh) chiles are smoke dried jalapeños. They appear as a very wrinkled dark tobacco brown chile with a strong smoky aroma. Use 1 teaspoon per 4 servings for chili, tortilla soup, chicken or pork adobo sauce or marinade.
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Chinese Five Spice - Ingredients; Cinnamon, Star Anise, Fennel, Cloves, Ginger, Peppercorn and White Pepper. Add it to stir-fries, soups, sauces and red-cooked dishes. It works well with meats and chicken. It is often used in meat marinades and as a spice in barbecuing. Mixed with ground salt, it makes a dip for deep-fried Chinese foods. Use sparingly - a little goes a long way Chives - The smallest species of the onion family. Use as condiment for fish, potatoes and soups. Chives are one of the "fines herbes" of French cuisine. Chives can be found fresh at most markets year-round, they can also be dry-frozen, giving home growers the opportunity to store large quantities harvested from their own garden.
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Cilantro Leaves - Especially good in Mexican and Oriental dishes. Use in fajitas, tacos and enchiladas. Add to salsa, guacamole, gazpacho and chicken soup. Sprinkle on vegetables and beef roast. Stir into corn and corn bread batter. Add to melted butter and brush on chicken. Add to cheddar cheese and melt on tortilla chips. Use in Mexican Omelets.
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Cinnamon, Ground - For pie, apple crisp, or stewed apples. Add to chocolate or vanilla pudding, pancake mix, brownies, chocolate cake, and hot chocolate. Sprinkle over French toast, hot cereal, eggnog, broiled grapefruit and bananas. Use on ham, pork, yams, carrots, or beets. Combine with honey and softened butter to spread over biscuits or rolls Cloves, Ground - Use in applesauce cake and gingerbread. Add to baked beans, cranberry relish, sauerbraten, chili sauce, green vegetables and 45
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ham sauce. Use in plum pudding, cookies, spiced nuts, stewed fruits, and dessert sauces. Cloves, Whole - Stick cloves in ham. Add to hot chocolate and tea, onions, glazed pork, beef pot roast, marinades, poached fish and soups. Use in pickling, pomander balls and fruit peels for a garnish. Coriander - Has a mild, distinctive taste similar to a blend of lemon and sage Coriander is used in Indian curries, gin, American cigarettes, and sausages. Ground Coriander seed is traditional in desserts and sweet pastries as well as in curries, meat, and seafood dishes with South American, Indian, Mediterranean, and African origins. Add it to stews and marinades for a Mediterranean flavor.
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Cream of Tartar - Add ½ teaspoon Cream of Tartar to egg whites and beat to stabilize the whites in angel food cake, meringue shells, meringue for pies, and 7-minute frostings. Cuban Spice - A blend of cumin, chili powder, cinnamon.
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Cumin, Ground - Use in pea, bean, lentil or chicken soups, fajita marinade, black bean soup, lentil soup and chicken soup. Add to cabbage, tomato sauces, curry dishes, beef stew, meat loaf, Mexicanstyle baked eggs, marinades for shish kebab and wild game. Use to season Mexican-style rice, tacos, enchiladas, chili, tomato sauce, and beef stew.
Curry Powder - Use with beef, chicken, lamb, shrimp and vegetables in making curries. Also, use in fruit compotes, stuffed eggs, chicken and shrimp salad. Ingredients: coriander, fenugreek, turmeric, cumin, black pepper, bay leaves, celery seed, nutmeg, cloves, onion, red pepper, and ginger.
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Dijon Mustard - There is such a flavor difference between yellow mustard and Dijon mustard that one should not substitute one for the other in cooking. Mustard is most often used as a condiment on meat, especially cold meats such as ham; the French like strong Dijon mustard with steak. It is also used as an ingredient in mayonnaise and vinaigrette, in marinades and barbecue sauce. Honey mustard is most often used as a topping for sandwiches and as a side for dipping French fries, onion 46
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rings, and other finger foods. It can also be used as a base for salad dressing when combined with vinaigrette and/or olive oil. Mustard is a popular accompaniment to hot dogs and Bratwurst. Dill Seed - Use for steam cauliflower, dill and Kosher pickles, sauerkraut, tomato juice, pickled beets, cottage cheese, season fish, bread, vegetables, noodles, salad dressing and sauces. Dill Weed - Use with carrots, tomatoes, potatoes, salad dressings, and eggs.
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English Pickling Spice - A blend of mustard seed, coriander, allspice, red chilies, bay leaves, ginger.
Fennel Seed - Add to mayonnaise or salad dressing for macaroni or potato salad. Crush to use in seafood salads, soups, sautéed mushrooms, marinades or cheese dishes. Use in spaghetti sauce, pickles, cakes, cookies, beans, broccoli, and Brussels sprouts. Fenugreek - has a dull, yellow color and powdery texture. It is a common ingredient in curry powders. An extract of the seeds is also used commercially in artificial flavorings such as vanilla, caramel, butterscotch and especially maple. In addition to curries, fenugreek will enhance meats, poultry and vegetables. Too much of it will cause foods to become bitter, however, so use with caution until you become familiar with it. Used and cultivated throughout the Mediterranean, India and Northern Africa. India and Morocco.
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Garam Masala - is a blend of ground spices common in the Indian and Pakistani cuisine, whose literal meaning is 'hot (or warm) spice'. There are many variants: most traditional mixes use just cinnamon, roasted cumin, cloves, nutmeg (and/or mace) and green cardamom seed or black cardamom pods. Many commercial mixtures may include more of other less expensive spices and may contain dried red chili peppers, dried garlic, ginger powder, sesame, mustard seeds, turmeric, coriander, bay leaves, cumin, and fennel. Whole spices, which keep fresh much longer, can be ground when needed using a mortar and pestle or electric coffee grinder. Garam Masala Powder is a sweet, aromatic blend of 47
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spices delivers warm exotic flavors essential to traditional Indian cooking. Garlic Powder - Use for pork, lamb, beef, tomato, barbecues, spaghetti sauces vegetables, soup, chicken, marinades, gravy. But, has no nutritional value compared to raw garlic. Ginger, Ground - Add to sliced carrots and sweet potatoes. Use in cakes, cookies, gingerbread, fruit, or steamed puddings, oriental dishes, lamb, pork, beef, veal, chutney, salad dressings, teriyaki sauce, and chicken dishes.
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Italian Seasoning - Spread on toasted French bread or on top of baked potatoes. Stir into spaghetti sauce, tomato sauce, meat marinades, and cooked vegetables. Sprinkle on pizza, sub sandwiches, and fresh tomatoes. Use with beef, veal, pork, and chicken. Ingredients: marjoram, thyme, rosemary, savory, sage, oregano, and basil. Jamaican Jerk - Ground chilies, accented heavily with thyme and allspice. Used as a spicy flavoring to meats and vegetables.
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Jamaican Spice - Allspice, caraway, black pepper, coriander, garlic, ginger, nutmeg, thyme.
Kasuri Methi (Fenugreek) - is an ancient spice and is mostly used in Middle East, Northern- Eastern Africa and India. The leaves are generally used as a condiment for flavoring and giving special delicious taste. Steaming is considered the best method of cooking leaves; in this the vitamins are retained and the vegetable become palatable. They have an aromatic odor and agreeable spicy taste. Kasoori Methi leaves is an important ingredient of curry powder and juicy and fry vegetables.
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Mace, Ground - Add to cakes, brownies, cookies, steamed pudding, and nut breads, add a dash to hot chocolate, lemon glaze, baked custard, sliced fresh fruit and fruit salad dressing, spinach, carrots, asparagus, and sweet potatoes. Sprinkle on eggnog and milk shakes. Use in pound cake, nut breads, Danish pastries, fruit pies, puddings, fish, chicken, spinach, and yellow vegetables. Mix in with creamed sauce for chicken and turkey. 48
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Marjoram, Ground - Mix in ground beef for meat loaf or hamburgers and gravies. Add to barbecue sauce, spaghetti sauce, pizza sauce, stuffing for poultry, pork and veal. Marjoram Leaves - Add to spaghetti sauce, pizzas, lasagna, barbecue sauces, poultry, beef, pork, salad dressing, stewed tomatoes, green beans. Masala, Tikka (CTM) - Has both a hot and sour taste. Use in grilling. Mix it in sour cream to make dip and in a yogurt marinade for chicken. Chicken Tikka masala is one of the most popular dishes in Indian restaurants in this country.
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Mexican Hot Chili Powder - used by the Aztecs. It is usually used to dominate the flavor of a food but can be used as a background flavor. Use in Mexican dishes such as chili, tacos and enchiladas. Add to guacamole, dips and salad dressings. Mexican Spice - A blend of cinnamon, cloves, black pepper, coriander seeds, aniseed, cumin, chili powder.
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Mint Leaves - Spearmint and curly mint are more versatile for culinary uses. Milder than peppermint, they enhance all sorts of meat, fish, or vegetable dishes. All garden mints are best used fresh and should be stored only briefly, in plastic bags in the refrigerator. They may be frozen. Dried leaves should be kept in an airtight container in a cool, dark place. Mint is used in Afghanistan, Egyptian, Indian, and MidEastern cuisines and spice blends such as chat masola, mint sauce, and green Thai curry.
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Mustard, Powder - Add to baked beans, egg yolks for stuffed eggs, cheese soufflé, cheese spreads, sauces. Use in French dressing, mayonnaise, barbecue sauces, chicken curry, potato salad, Italian dressing, egg salad, deviled crab or deviled ham, crab imperial, shrimp salad, meat loaf and creamed onions, ham glaze, macaroni salad and seafood crepes, Chinese hot mustard for egg rolls or shrimp. Nutmeg, Ground - Use in cookies, cakes, puddings and fruit dishes.
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Sprinkle on eggnog. Add to meat loaf, spinach and creamed chicken. Onion Powder - Use for soup, vegetables, chowders, stews, and casseroles, salads, potato, pasta, chicken, tuna, ham, beef, pork, chicken, fish, veal, dips, salads, dressings, cheese sauce, egg dishes. Oregano - Use on tomato, eggplant, zucchini dishes. Add to spaghetti, pizza, and barbecue sauces, chicken, beef, pork, lamb, fish, stew. Oregano Leaves - Sprinkle over pizza, add to spaghetti sauce, chicken, fish, tomatoes, potatoes, rice, sautéed zucchini, squash, eggplant, mushrooms, tomato or minestrone soups.
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Paprika - Paprika's bright red color makes it a pleasing garnish. Sprinkle on eggs, potatoes, fish and bacon slabs. Add with sour cream to make a chicken or beef sauce.
Parsley Flakes - Mix with butter and pour over vegetables or fish. Use as a garnish as well as for flavor. Sprinkle on top of fish after cooking, stuffed eggs, cauliflower, potatoes, carrots, yellow squash, and soups, chicken dishes. Roll cheese balls in the flakes. Toss with buttered noodles or rice. Use to top creamed dishes.
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Poultry Seasoning - Use in stuffing for poultry, veal, lamb, or pork. Add to chicken, casseroles, barbecue sauce, meat loaf, and herb bread. Ingredients: marjoram, thyme, rosemary, savory, sage, oregano, and basil. Pumpkin Pie Spice - Use in pumpkin for pie, bread, cookies, sweet potatoes, and acorn squash. Add to sugar for spice toast or streusel topping. Ingredients: cinnamon, ginger, nutmeg, and allspice.
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Saffron - The Most expensive Spice in the World. Saffron is used in French bouillabaisse, Spanish paella, Milanese risotto, and many Middle Eastern dishes. Saffron has a spicy, pungent, and bitter flavor with a sharp and penetrating odor. A very small pinch goes a long way with Saffron. Use it in Italian risotto, Spanish chicken and rice dishes, French seafood stews and Scandinavian sweet breads. Rosemary Leaves - Use in ground beef for spaghetti, barbecue, pizza, lasagna sauces. Use on lamb, pork, and chicken, eggplants, zucchini, 50
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stewed tomatoes, green beans, marinades. Salt - Brightens food flavors and balances sweetness and acidity by decreasing the sourness of acid and increasing the sweetness of sugar. Use 1 teaspoon per quart for soups and sauces. 2 teaspoons per pound for boneless raw meat.1 teaspoon per 4 cups flour for dough. 1 teaspoon per two cups liquid for cooked cereal. 1 tablespoon per 2 quarts water for pasta. Sage - Use for stuffing for poultry, beef, pork, or fish. Add to beef or lamb. Use in pot roast, beef stew, venison, cheese spreads, vegetable soup, chowders, and eggplant.
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Tarragon Leaves - It is rich and sweet with a faint anise-like flavor. Add to turtle or chicken soups, peas, spinach, yellow squash, corn, cauliflower, mushroom, béarnaise sauce, salad greens, potato, tuna, chicken, egg and pasta salads, and sauces for fish or chicken. Texas Chili Powder - Use in guacamole, tomato sauce, corn and corn bread, and Spanish rice. Mix into pinto beans, bean dip, tamale pie enchiladas and chili con carne. Season chicken wings, hamburgers and beef or chicken stews. Toss with shredded Cheddar cheese and melt over tortilla chips for nachos. Ingredients: chili pepper, cumin, oregano, black pepper, and garlic.
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Thyme, Ground - Use on green beans, eggplant, carrots and zucchini. Add to beef stew, barbecue and pot pies. Use in cheese spreads or sauces.
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Thyme Leaves - Use with green beans, eggplant, carrots and zucchini, tomato soups, lamb, beef stew. Mix in with barbecue or spaghetti sauce, cheese spreads, sauces, pot pies. Turmeric, Ground - Use to make pickles, chow-chow and relishes. Add to chicken and seafood casseroles, rice to give a yellow color. Use in mayonnaise, cream sauces, and scrambled eggs for color. Vanilla Extract - Use in sour cream frosting, rice pudding, whipped cream topping, French pancakes, cakes and pies.
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Matching the Foods with the Spices The following guide will help match foods with the herbs that best complement their natural flavors. Beef: Basil, bay, caraway, coriander, cumin, dill, marigold, marjoram, mint, sage, savories, tarragon and thyme (no rosemary) Breads & Cakes: Coriander, cumin, caraway, dill, marigold and marjoram, anise, fennel, lovage and rosemary. Chicken: Basil or bay is always good; also caraway, coriander, cumin, dill, lemon balm, marigold, marjoram, mint, rosemary and tarragon; for both sage and savories.
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Duck: Dill, mint, hyssop, rosemary, sage, savories, tarragon. Eggs: Chives, dill, anise, basil, chervil, coriander, cumin, lemon balm, lovage, marjoram, mint, parsley, rosemary, sage, savories, tarragon or thyme.
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Fish & Shellfish: Anise, basil, caraway, chives, coriander, dill, fennel, hyssop, lemon balm (excellent), marigold, marjoram, mint, parsley, rosemary, sage, savories, tarragon; shellfish and fish, rosemary, and thyme. Goose: Sage Lamb: Mint, basil, bay, caraway, coriander, cumin, dill, lemon balm, hyssop, marjoram, rosemary, sage, savories or thyme.
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Liver: Coriander, sage or tarragon.
Pork: Anise, basil, bergamot, chervil, coriander, cumin, dill, fennel, lemon balm, mint, marjoram, rosemary, sage, savories, tarragon and thyme. Salads: Anise, basil, bergamot, borage, caraway, catmint, chervil, chickweed, chives, comfrey, coriander, cumin, dandelion, dill, elder, hyssop, lemon balm, marigold, mint, parsley, salad burnet, roses, sweet cicely, tarragon and thyme. Soups: Anise, borage, chickweed, caraway, chives, cumin, dill, fennel, 52
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hyssop, lemon balm, lovage, marigold, marjoram, mint, salad burnet, stinging nettles, savories, tarragon, thyme. Turkey: Thyme Using Herbs and Spices For long-cooking dishes, such as soups and stews, try adding your herbs and spices an hour or less before serving. For best results try crushing the herbs before adding to your dish. For shorter cooking dishes try adding dry spices earlier in cooking. Fresh spices and herbs should be added towards the end of cooking.
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Unless the recipe specifically calls for it, don't use more than three herbs and spices in any one dish. Some Indian recipes are an exception to the rule, as they often call for 10 or more different spices in one curry dish. Try replacing herbs and spices called for in recipes with something different such as Marjoram instead of Oregano, Savory instead of Thyme, Cilantro, instead of Parsley, Anise seed instead of Fennel. Mixing herbs and spices will provide you with a new art in food preparation by allowing you to create a variety of exciting seasoned dishes.
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Storing Herbs & Spices Store spices in a cool, dark place. Heat, humidity and excessive light will result in the dry herbs and spices losing their flavor more quickly. A good way to store herbs and spices are small glass or plastic airtight containers.
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If stored properly, dried herbs and ground spices will retain their flavors for a year. Whole spices may last for 3 to 5 years. For best results, grind whole spices in a grinder or mortar & pestle. If you want to enhance the whole spice flavor, try roasting the whole spice in a dry skillet over a medium heat, being careful not to burn them. To keep larger quantities of herbs and spices fresh, store them in tightly
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sealed containers in the freezer. Do not store dry herbs and spices near any humid source, such as sinks, dishwashers, kettles, coffee makers, on countertops, near stoves and microwaves. Avoid storing dry herbs and spices inside the refrigerator due to the high humid environment. Snacks Here are some ideas for healthy snacks: x Candy: Use small servings of dark chocolate; Kashi, whole-grain bars. x Chips, Pretzels: Use organic chips, baked tortilla chips, whole wheat pretzels. x Crackers: Use whole grain low fat crackers, Kashi crackers, stone ground wheat crackers, rye crisps. x Fruit: Eat whole, with a handful of nuts. x Nuts: Use unsalted, lightly salted; avoid roasted nuts. x Popcorn: Use air-popped popcorn (more fiber), avoid fake butter. x Yogurt: Use non-fat plain, low-fat plain, or sugar-free yogurts
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For additional snack-type recipes refer to the Quick Lunches within this section and the Snack section within the following Recipes chapter. Soups Prepare soups, stews, and casserole dishes – without potatoes, corn, and other starchy vegetables.
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Prepare broths and soups loaded with beans and vegetables, and no animal meat. If you have to have the meat, prepare the meat separately and drain off the fat before mixing in the vegetables. Split Pea Soup When it’s cold outside, sometimes there’s nothing better than a steaming crock of chowder, bisque, or any creamy, rich soup. Creamstyle corn and corn chowder are right up there with mashed potatoes when it comes to winter comfort foods. However, on the health meter and in terms of glycemic impact, many of these comforting choices 54
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rank pretty low. A healthy alternative is split pea. Split peas are relatively low in carbohydrates and have a lower glycemic index than some other legumes, and because they are quick cooking and have the consistency of some favorite American comfort foods, split pea soup makes for a great meal on a chilly day. Add 2 quarts of cold water to 2 ¼ cups of well-rinsed split peas. Let soak overnight, or just simmer for 2 minutes and soak for an hour. Then, bring to a boil, turn down the heat, and simmer covered for about an hour and a half. Add seasonings (salt, fresh pepper, nutmeg) and diced vegetables, such as onion, celery, carrots, leeks, and cook uncovered until veggies are tender.
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Succotash Succotash is a traditional, American side dish made of lima beans and corn kernels. Sweet, buttery, and easy on the mouth, it’s a high-fiber comfort food, but can be made more diabetes-friendly with some substitutions.
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Lima beans have a relatively low glycemic index value (32, and under 55 is considered low), and a half-cup (of frozen baby limas) contains 18 grams of carbohydrate, 5 grams of fiber, and 6 grams of protein. A perfect stand-in for limas, however, is the green soybean known as edamame. Generally available frozen, shelled or in the pod, these beans are very similar to lima beans, but a half-cup contain 10 grams of carbs, 4 grams of fiber, 11 grams of protein, and are an excellent supply of vitamin C, calcium, and iron. Green soybeans also contain all the amino acids needed to make a complete protein, and all of this means they are a very decent substitute for meat.
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Instead of corn in your succotash, use diced, sautéed summer squash and yellow pepper. You’ll end up with a delicious side dish that looks just like succotash, with the same sweet and buttery flavors and textures, but a lot less impact on your blood glucose level. Sugar and Sweets If sweets are your downfall, try saving them for special occasions, but plan them as part of your meal program. It is far better to incorporate 55
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them into your diet than binge on them when feeling deprived. In place of refined sugar, use xylitol or stevia (powder form). Other options include agave nectar or an organic cane juice. These products do not cause the “sugar rush”. Also, use pure extracts or organic spices such as cinnamon and ginger. In place of brown sugar use an organic sugar cane such as muscovado sugar. Raw honey is another good alternative for sugar (and syrups) because it is loaded with enzymes that digest carbs (amylases) as well as all the nutrients found in plant pollens – because raw honey hasn't been heated over 117 degrees. If you use it for oatmeal or toast, the amylases help digest grains. Buy honey labeled "raw" and use it in desserts that don't require heating. But raw honey should not be given to infants as they lack sufficient stomach acid to deactivate bacteria spores. Note: Conversion: ½ cup honey = 1 cup sugar. Reduce liquid in recipe by ¼ cup.
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Sugar Awareness Even if an ingredient label doesn’t list sugar, that doesn’t mean there isn’t any. Manufacturers use many kinds of sugar, so it’s worth familiarizing yourself with some of them so that you’re not fooled into thinking an item is better for you than it is. Look for any of these: x Amazake x Brown sugar x Carob powder x Corn syrup x Dextrose x Evaporated cane juice x Fructose x Fruit juice concentrate x Galactose x High-fructose corn syrup x Honey x Lactose x Malt x Maltose
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x x x x x x x
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Maple syrup Molasses Muscovado or Barbados Sugar Panocha Powdered or confectioner's sugar Rice Syrup Sucrose
To get a sense of how much sugar you’re really eating, check the nutrition label for “Sugars,” listed in grams. Every 4 grams is equivalent to a teaspoon of sugar.
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Tips For Cutting Back on Sugar
x Bake your own sweets with half of the sugar. Use xylitol powder in place of sugar. x Substitute applesauce for sugar in muffin and sweet bread recipes. x Use dried fruits as extra sweeteners in cookies. But, avoid dried fruits as snacks alone because they are rich in calories and can stick to teeth causing tooth decay.
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x Use powered sugar as a substitute for icings on chocolate cakes. Get a doily and place on top of cake. Sprinkle powdered sugar on top and remove doily. x Use sliced fresh fruit as a topping for French toast or pancakes. Sprinkle with powdered sugar. This helps bypass the maple syrup.
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x Buy plain non-fat yogurt and add your own fresh fruit. Flavored yogurts can contain up to seven teaspoons of added sugar. x Beware of fruit-flavored waters. These products can have as much sugar as sodas. Make your own beverage with half fruit juice and half mineral water. x Eat fresh whole fruit whenever possible. When buying canned fruit, buy those packed in their own juice or "lite" syrup. x Look for breakfast cereals with six grams or less of added sugar and more than four grams of fiber. Read the label and beware of words 57
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that end with "ose", e.g. dextrose, maltose, sucrose, etc. x Avoid having sweets around "for guests". Chances are you will eat them before your friends and family will. Tea Soft drinks have been implicated repeatedly in this country’s obesity epidemic. Studies show that the rise in obesity directly parallels the rise in our consumption of sugary soft drinks. While diet sodas and drinks abound, most experts agree it is wise to limit consumption of artificial sweeteners as well. Water, seltzer and tea are great options to quench your thirst.
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Green tea and white tea contain nutrients (e.g., epigallocatechin gallate (EGCG), theanine) that provide health benefits: glucose control, thermogenic (fat-burning), antioxidant, anti-cancer, and antiinflammatory. Green/white tea contains high concentrations of catechin polyphenols. These compounds work with other chemicals to intensify levels of fat oxidation and thermogenesis, where heat is created in the body by burning fuels such as fat. Green tea can lower cholesterol and increase energy expenditure
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Green/white tea may be useful as a glucose regulator as it slows the rise in blood sugar following a meal. This causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. It does this by slowing the action of a particular digestive enzyme called amylase. This enzyme is pivotal in the breakdown of starches (carbs), that can cause blood sugar levels to soar following a meal [Am J Clin Nutr. 2006 Sep;84(3):551-5].
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The thermogenic effect of green tea (Camellia sinensis) was originally attributed to its caffeine content. However, green tea stimulates brown fat thermogenesis far greater than a comparable amount of pure caffeine. It appears that the catechin-polyphenols, in particular epigallocatechin gallate (EGCG), and caffeine that naturally occur in green tea work synergistically to stimulate thermogenesis and augment and prolong sympathetic stimulation of thermogenesis. It has been shown to increase 24-hour energy expenditure and fat oxidation 58
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(caffeine only increases metabolism during the time you take it). Weight is gained as excess sugars and fats are stored in the body as fat cells. Green tea catechins can help prevent obesity by inhibiting the movement of glucose in fat cells. Epigallocatechin gallate (EGCG) has been found to be especially effective. There is now good evidence that green tea catechins are related to reductions in body fat. So, brew up a pot of tea, let it cool and keep it in your fridge so you can grab a healthy “soft” drink any time you want.
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Tofu Tofu has very little flavor and absorbs the flavors of the other ingredients. Regular tofu is not fermented and does not have bacteria and/or molds added as do dairy cheeses. It can be used instead of meat in vegetarian and vegan dishes, such as breakfast or other burritos, chili, enchiladas, lasagna, pates, salads, sandwiches, soups, on shish kebabs with vegetables and mushrooms, and stir fries, etc. It can also be scrambled with turmeric and/or nutritional yeast and other spices for a taste, appearance and texture similar to scrambled eggs.
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Silken tofu is best for puddings, soups, dips and some desserts since it's smoother and less grainy. Silken tofu can be substituted for butter, cream cheese, whipped cream, or heavy cream in a variety of recipes., especially in sweet recipes ranging from breakfast smoothies to puddings and pies. Soft tofu is usually too soft for stir-fries and firm tofu may be too grainy for some desserts and dips, etc.
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Firm tofu can be marinated, fried, or sautéed. Heating tofu before marinating will help it absorb the marinade thoroughly. Turkey A 4-ounce turkey patty contains 2.8 grams of saturated fat, 22.4 grams of protein, and 193 calories. The same amount of 75-percent lean ground beef contains 6 grams of saturated fat, 29.6 grams of protein, and 310 calories. These numbers may be no surprise to you, but did you know what a healthy and delicious stand-in ground turkey can be? So, if 59
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you’ve all but given up burgers, chili, meatloaf, tacos and burritos, Bolognese sauce, and meatballs, it may be time to try the turkey version. With a good recipe or simply the right, quality seasonings (try Penzeys Spices), you won’t miss the beef for a second. Turkey Wrap You’ve probably heard about the trick of rolling sliced lunch meats and cheese inside a lettuce leaf, and these little roll-ups do make for quick and tasty snacks. Also, large, dark green or red lettuce leaves are a great substitute for a burrito-size, white flour tortilla –– which delivers about 60, nutritionally empty grams of carbohydrate. Another option is choosing a low carb wrap, which will likely be made with soy or whole grain flour. You can improve your wrap by doing more than rolling up a few slices of turkey. Lunch meats are notoriously high in sodium, and they also contain nitrites or nitrates, preservatives that are potentially carcinogenic.
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Use olive oil and spices to brown some ground turkey (antibiotic- and growth-hormone free if you can get it) in a sauté pan. You can simply use salt and pepper or sprinkle on chili powder and a little cayenne if you want it spicy and hot. Spoon your seasoned turkey onto your lettuce leaves or low-carb wrap, add shredded cheese, diced tomatoes, and avocado chunks. Roll it up and enjoy.
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Vegetables Eat most of your vegetables raw to obtain their enzymes to facilitate proper digestion. Since cooking kills most of the enzymes, take a plantbased enzyme supplement with each meal if you don’t like raw.
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Slice and add red, yellow, and orange peppers and mushrooms to your vegetables before steaming for additional flavor and antioxidant protection. Be careful not to over steam -- if the vegetables are limp or discolored, then, you overcooked them. When stir frying, place the vegetables into the pan last so that they are not overcooked. For variety, roast the vegetables (e.g. turnips, butternut squash, sweet potatoes). Cube the vegetables, coat them with a small amount of 60
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olive/coconut oil and season them with thyme and other spices. Place them on a nonstick baking sheet (glassware) and slow-roast them for an hour and a half. Select mushrooms with smooth, unblemished caps. Don’t add mushrooms in the early stages of preparing a cooked dish as they will become tough and flavorless. Instead add the mushrooms toward the end of cooking to improve the flavor and tenderness. Tips for Eating More Veggies
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x Not sure how to cook vegetables? Start with frozen vegetables that you can cook in minutes in a steamer. Also try roasting vegetables. x Have a chicken or shrimp stir-fry for dinner and double the amount of your favorite veggies such as pea pods, broccoli, red peppers, or zucchini. x Add red, yellow and/or orange sliced peppers when you steam your broccoli or Brussel sprouts to give the vegetables a sweeter taste.
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x Instead of crackers or pretzels for a snack, try some veggies and hummus or celery with peanut butter. x Try serving chicken salad stuffed in a tomato or on cucumber slices. x Try a variety of salads such as green bean salad, broccoli salad, or a tomato, feta salad. x Grill vegetables along with your other summer favorites.
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x Put a package of frozen, chopped spinach (thawed and drained) into your egg casserole. x Order a side salad in place of the chips or French fries. x Buy seasonal vegetables and you’ll taste them at their best. Tomatoes, butternut squash, asparagus, and zucchini are good ones. x For a quick dinner put veggies, such as green beans or asparagus, on the bottom of an aluminum foil packet, top with salmon along with some herbs, seal packet, and bake or grill.
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x Add extra veggies to your sandwich or any homemade soup recipe. Vinegar Vinegar is a natural meat and fish tenderizer, so you can use it to marinate meat and chicken. It’s also used to cook brisket, sauerbraten, and in the preparation of the spicy Korean vegetable, kimchi. Look for low-sodium versions of dill pickles, and consider other condiments and veggies pickled or preserved in vinegar. Use vinaigrette dressings drizzled over steamed veggies, such as cauliflower. Another option is to dip small, thin slices of whole-grain bread into a mix of olive oil and balsamic vinegar. Or, better, try sourdough bread, which contains a substance that seems to mediate blood sugar response.
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Whole Eating foods in their whole state, rather than mashed, pureed, juiced, etc., generally lessens the impact on blood glucose. For example, choose a baked potato over mashed, choose a whole apple over applesauce, and always choose the whole fruit rather than juicing it, so that you get all the beneficial fiber (which, don’t forget, cancels out some of those carbs) and the other nutrients stored in the skins and pulp.
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For example, when you drink orange juice, you get the Vitamin C but not the beneficial fiber and phytonutrients that come from the pulp. Even if you buy orange juice with pulp, you’re still not getting any of the fibrous white membrane, which is where the phytonutrients hide. Nutrition science research is finding, increasingly, that it is not one substance or another that gives plant foods their disease-fighting power, but the interaction of these vitamins, antioxidants, and other plant chemicals. So, eat things the way Mother Nature presents them, and you won’t miss out on any hidden health benefits.
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Yogurt Soy yogurt is good for you, not only because it’s full of antioxidants, but because it appears to help regulate enzymes that affect blood glucose, and may help lower blood pressure, according to recent research. 62
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But don’t forget that plain (non-soy) yogurt can stand in for mayonnaise or sour cream in virtually any recipe. Yogurt also makes a good ingredient in marinades, because the active cultures tenderize meat in the same way acids do. Yogurt can even be used in place of milk: Just add one-half teaspoon of baking powder to each cup of yogurt. Consider using creamy, full-fat yogurt. The low-fat and fat-free varieties often contain more sugar and other carbohydrates. Here are some tips for getting the most out of yogurt: x Make sure the yogurt you buy contains “live, active cultures” and lists the Latin names of these beneficial bacteria. Many of the health promoting properties of yogurt come from these bacteria. x To preserve the benefits of the active cultures, don’t heat yogurt above 120 degrees F. x Check the “sell by” dates on the yogurt tubs, and buy those that are most fresh. (Yogurt lasts for about 10 days beyond the “sell by” date, but the sooner you eat it, the better, in terms of reaping the health benefits.) x Stirring yogurt makes it lose its consistency and become runny. x Make your own yogurt if you have the time.
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Meal Planning & Grocery Shopping Tips The following meal planning and grocery shopping tips will help you to save money with your grocery bill. Many of these tips were obtained from my mother, my daughter, frugal friends, the internet and my own ideas. Try to start with strategies that you can implement without causing a major revolt in your family, moving gradually to a goal of a lower budget for food that is healthy, wholesome and homemade. But don’t implement too many changes at once. Start with a few changes and keep adding, and soon you will see a significant difference in your grocery budget!
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Note: If you have some ideas for saving money from grocery shopping, please send us an email. Buy in bulk – This will save money in the long run – as long as the foods are stored properly and you’re bulk-buying foods that you normally eat.
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Use your freezer -- To stock up on good deals on meats and other frozen items. A freezer is a great investment and tightwad tool.
Use everything -- when you are cooking, think about how you can get every last food mile out of what you are making. Meat bones and vegetable trimmings can be made into wonderful stocks. Leftover vegetables and meats can be thrown into the same stock for free soups and stews or put into pot pies, homemade "hot pockets", crepes, casseroles, you name it. Look at food waste in an entirely new light, try to get every thing out of your food dollar!
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Reduce/avoid the junk food -- Especially soda, pizza, chips, cookies, candy, and store-bought baked goods. Make it yourself – This will save money and allow you to make healthier foods. Cut down or stop eating at restaurants -- Make it a special occasion to go out to eat rather than a common event. Eat out once a month and use coupons to cut costs even further. 64
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Eat anti-inflammatory foods – Since micro-inflammation is one of the underlying mechanisms that fuels Type 2 diabetes, eating antiinflammatory foods is important. Those foods include, but are not limited to: blueberries, dark cherries, extra virgin olive oil, green salads, green/white tea, wild salmon, and spices such as garlic, ginger, and turmeric. Avoid foods that cause inflammation -- Those include foods that are genetically-modified and other foods that contain refined flour, refined sugar, high fructose corn syrup, MSG, aspartame, partially hydrogenated oil, antibiotics, growth hormone, clear vegetable oil, food additives and other chemicals.
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Eat less meat -- Does spaghetti really have to have all those meatballs? Does your pizza really have to have all of that meat on it? Many other cultures use meat sparingly in their dishes. Check out Asian and Indian recipes in particular. Try to think of meat as an accent to the dinner rather than the main course. If this is too difficult, try cutting portion sizes of meats and adding more side dishes to compensate. There is always a way to cut down on meat consumption.
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Take drinks with you -- If you are working and spend money on coffee, buy a thermos and take your own. Take along water or tea in a big jug on outings, especially during the summer months -- this will help you resist the temptation of stopping at a fast food joint and ordering an overpriced soda.
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Maintain a healthy weight -- once you begin eating better and dropping some pounds, you will notice you tend to eat less. This saves money and your health. Not only that, if you maintain a comfortable weight, your clothes will fit and you won't have to buy bigger ones. Grow herbs yourself -- Still want to use bundles of fresh herbs in your famous pasta sauce but hate the price? Plant some! Herbs are so easy to grow and so useful. Many are perennial: sage, oregano, lavender, mint, lemon balm, chives, etc. Biannuals will reseed themselves if you let them go to seed, these include: basil, parsley, dill, nasturtium.
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Gardening -- Growing a few herbs may give you the courage to grow a full-fledged vegetable garden. Or you may want to try edible landscaping - putting plants in your landscape that give you food too, like fruit trees, berry bushes, etc. Canning -- As you become more accomplished both in cooking and gardening, you may want to can those special sauces, pickles, and jellies for even more savings. Don't have time to can or is it too hot? You can freeze some things, like berries, to make into jellies and sauces later on, when the weather is cooler and you have more time.
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Shop alternative sources for food - Get creative and keep your eyes open. Check out the farmer's markets, food co-ops, farm co-ops, wholesalers, roadside stands, health food stores, etc.
Buy in-season veggies and fruit --They are usually fresher and cheaper. When tomatoes are in season, make lots of tomato sauce and can it. Make strawberry smoothies when strawberries are at their best and cheapest, usually in June and July. Cook with more root vegetables in winter, when they are at their best and summer veggies are out of season. Check out seasonal cookbooks at the library for more ideas.
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Learn the sales pattern -- Not only are there better seasons to buy some veggies than others, but meats and other food staples tend to go on sale according to season, holiday, and what store you are shopping at. Hams are usually on sale around Easter and Thanksgiving; turkeys are always on sale in November and December. Learn the sales patterns of your favorite stores and stock up.
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Try store brand and generics -- As with substituting cheaper things for the expensive, try lower cost items. Keep going down in price until you notice a change in the quality, then move back to the next brand/item up. You may discover that most brands are created equal and some generics are pretty good too. Some basics, like sugar and flour, really don't change from brand to brand, so go with the lowest price and/or what is on sale. Use food coupons --Use coupons if you like and buy the item regularly, and you can't get the item at a lower price by using store/generic brands. 66
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Menu Planning -- Build your meal plans around: A) what you already have and B) what is on sale. You could also plan around what is in your garden and in season locally. Use all of the methods here to plan a loosely constructed menu plan. If you need help designing a menu plan, refer to our Death to Diabetes 90-Day Meal Plan book. Bulk cooking -- The secret is to make every cooking session count, this way you are not only saving money, but time as well. For more information, check out the book Frozen Assets: Cook for Day, Eat for a Month!
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Keep it simple -- You don't have to give up gourmet foods, but keep your daily meals simple. Don't feel like you have to make "five-star" restaurant meals every night -- make them special.
Read food labels – When you’re looking at food labels, start with the list of ingredients. Keep an eye out for heart-healthy ingredients such as whole-grain, soy and oats, Monounsaturated fats such as olive. Likewise, use food labels to detect unhealthy ingredients, such as hydrogenated or partially hydrogenated oil.
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x Keep in mind that ingredients are listed in descending order by weight. The main ingredient is listed first, followed by other ingredients used in lesser amounts.
x Do the math: The serving sizes listed on food labels may be different than the serving sizes in your meal plan. If you eat twice the serving size listed on the label, you also double the calories, fat, carbohydrate and sodium.
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x The same goes for the Percent (%) Daily Value listed on food labels. This percentage, which is based on a 2,000-calorie diet, helps you gauge how much of a specific nutrient one serving of food contains compared with recommendations for the whole day. If your doctor or registered dietitian recommends more or less than 2,000 calories a day, you may need to adjust the percentage accordingly - or simply use the percentage as a general frame of reference.
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Reading Food Labels Just about every packaged food made in the U.S. has a food label indicating serving size and other nutritional information. The "Nutrition Facts" food labels are intended to give you information about the specific packaged food in question. Measurements of fat, cholesterol, sodium, carbohydrate, protein, vitamins and minerals are calculated for a typical portion. This information makes it easier for you to purchase foods that will fit into your meal plan and help control your blood glucose, cholesterol, blood pressure and weight. However, reading these labels can be confusing. Below is an example of a Nutrition Facts label, along with explanations of its components.
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Serving Size: Serving size is based on the amount of food people typically eat at a given meal. This may or may not be the serving amount you normally eat. It is important that you pay attention to the serving size, including the number of servings in the package and compare it to how much you actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. For example, if a package has 4 servings and you eat the entire package, you quadruple the calories, fat, etc. that you have eaten.
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Do not confuse portion size with serving size. A portion size is what you chose to eat there are no standard measures for this. A serving size is a standard amount used to help give advice about how much to eat. It helps you identify how many calories are in the foods you eat and what the nutritional content would be in a serving size. For example a slice of bread is a serving size of one for bread on the food pyramid. Yet if you eat a sandwich with 2 slices of bread, you would have had 2 servings of bread in your portion.
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Calories and Calories From Fat: The number of calories and grams of nutrients are provided for the stated serving size. This is the part of the food label where you will find the amount of fat per serving. Nutrients: This section lists the daily amount of each nutrient in the food package. These daily values are the reference numbers that are set by the government and are based on current nutrition 68
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recommendations. Some labels list daily values for both 2,000 and 2,500 calorie diets. "% Daily Value" shows how a food fits into a 2,000 calorie/day diet. For diets other than 2,000 calories, divide by 2,000 to determine the % Daily Value for nutrients. For example, if you are following a 1,500 calorie diet, your % Daily Value goal will be based on 75% for each nutrient, not 100%. When it comes to fat, saturated fat and cholesterol, choose foods with a low % Daily Value. For total carbohydrates, dietary fiber, vitamins and minerals, try to reach your goal for each nutrient.
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Ingredients: Each product should list the ingredients on the label. They are listed from largest to smallest amount (by weight). This means a food contains the largest amount of the first ingredient and the smallest amount of the last ingredient.
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Key Points: x Use the Super Meal Model diagram (Page 7) as a guide to design your meals and snacks and stabilize your blood glucose level. x Focus your eating on raw vegetables (e.g. salads) and the vegetableintense meals to optimize your nutritional profile, e.g. salads, soups, stews, vegetable juices, and tofu. x When you try one of the new recipes, you should measure your blood glucose level after the meal to ensure your body is metabolizing the food properly. x If your post-meal blood glucose level rises significantly, then, you should avoid that meal until your post-meal blood glucose level has stabilized. Another option is to reduce the portion size of that specific meal. x In general, you should avoid or, at least, reduce the serving size for the recipes that contain pasta, flour, or sugar, e.g. casseroles, desserts, lasagna, pizza, cookies, muffins, pancakes, and French toast – until your average blood glucose level has returned to the normal range without medication. x Note: Foods such as pizza and meat-casseroles tend to cause a delayed blood glucose rise in people with diabetes. This is because the high fat content slows the absorption of carbohydrates in the intestines. x Use the 10 Steps on Page 12 as a guide to control, manage, and reverse your Type 2 diabetes. (Refer to the Death to Diabetes book for more detail).
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Chapter 5. Recipes Body Spirit Mind
Barbecued Chicken Ingredients: Chicken parts (breasts, legs, drumsticks) 1/2 c. organic ketchup 1 tbsp. mustard 1 tbsp. Worcestershire sauce 1/2 c. brown sugar 1 tbsp. lemon juice 1/4 c. water
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Directions: Remove the skin to reduce the fat content, or purchase skinless chicken parts.
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Bake chicken pieces at 350 degrees for about 45 minutes. Drain off fat. Combine above ingredients for sauce. Bring to a low boil. Brush each piece of chicken with sauce and bake for an additional 15 minutes. Serve with 1 cup of steamed broccoli or other vegetable, 1 cup brown rice and a glass of filtered water.
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Note: Be wary of bottled ketchup because some brands contain high fructose corn syrup.
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Barbecued Beef Ingredients: 1 slice organic bacon ½ cup chopped onion ½ cup ketchup ½ cup apple juice 1 tablespoon white vinegar 1 teaspoon prepared mustard 1 teaspoon Worcestershire sauce 1/8 teaspoon salt 1/8 teaspoon ground black pepper 2-1/2 teaspoons xylitol 12 ounces fully-cooked organic roast beef, thinly sliced 4 sprouted grain rolls (optional)
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Directions: Cut bacon into 1-inch pieces; cook in medium saucepan over mediumhigh heat 3 to 4 minutes or until almost cooked. Add onion; cook 3 to 5 minutes or until bacon is crisp and onion is tender, stirring constantly.
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Combine ketchup, apple juice, vinegar, mustard, Worcestershire sauce, salt and pepper; add to bacon mixture. Reduce heat; cover and simmer until flavors are blended, 15 to 20 minutes. Stir in xylitol and sliced beef. Serve warm on rolls, if desired.
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Yield: Makes 4 servings.
Serve with 1-2 cups steamed broccoli, and a glass of filtered water. Note: Refer to the Sandwich section for a hamburger sandwich.
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Barbecued Ribs Ingredients: Baby back ribs or rack of ribs 1/4 cup red wine vinegar or lemon juice 1 stick butter, melted 1 clove garlic, crushed 1 onion, grated Paprika
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Directions: Prepping: To prepare your rack of ribs you should start by removing the membrane from the inside of the ribs. This is a tough skin like material that blocks flavors from getting into the meat. To remove the membrane, lay the rack down so the ribs curve up on the ends. With a sharp knife gently cut under the membrane on one corner until you have enough to grab. Now take a paper towel and grab hold of the membrane. Gently pull it back. With any luck you should be able to get most of it off in a single shot. Otherwise continue until the membrane is gone. Now you can trim off any loose pieces from the rack and you are ready to apply your rub.
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Rubbing: Most rib rubs usually start with paprika to give a nice color. From here you should decide if you want a sweet, hot, or savory flavor. If you want sweet, add brown sugar. Other ingredients can be garlic, onion, chili powder, cayenne, and any other herb you enjoy. Remember that the rub should be an addition to the flavor of the ribs and not overpowering. Another tip is that you should use the same basic flavors in any mop or sauce you intend to add later. This keeps the flavors consistent and avoids the risk of flavors that don't mix well.
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Set-up: Allow the ribs to sit in the rub for a little while. An hour or two will be enough for the flavors to start to sink in. In the meanwhile you can prepare your smoker. You want to aim for a 73
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smoking temperature between 200 and 225 degrees F. Pick a wood that has flavor but doesn't overpower. For instance, if you want to use mesquite, use it in small amounts. I suggest if you want a sweeter flavor to your ribs that you choose a fruit wood like apple or cherry, otherwise pick something like and oak or hickory. Smoking & Basting: Now you are ready to smoke. You will be smoking these ribs for 4 to 6 hours. During that time you may want to baste the ribs in a mop. The best way to make this mop is to take some of the same rub you used earlier and mix it with a little vinegar and enough water to make it thin. You can apply this every few hours to help keep the moisture in your ribs. When smoking ribs you will want to turn them every hour. This is a good time to baste the ribs so the baste can remain on the top side. Baste lightly so as not to disturb too much of the rub. If you hold the right smoker temperature your ribs should be cooked through in a few hours. The additional time will allow the fats and connective tissues in the ribs to break down and tenderize the ribs.
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Sauce: Most barbecue is not coated with sauce. Sauce is served on the table with ribs. However if you are a big fan of barbecue sauces then you can brush it over the ribs shortly before you remove them from the smoker. People will warn you that sugary sauces burn, but at these low temperatures that won't be a problem. Giving time for the sauce to cook on the surface of the ribs will allow it to caramelize a little and cook into the ribs. If you take your original rub and mix it with tomato sauce or ketchup you will get a traditional sauce. If you serve it on the side warm it first so you won't be dipping your hot ribs in cold sauce.
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If you follow this plan you will get tender, juicy ribs that are better than any restaurants. With a little practice you will be making great ribs and be ready to move on to the kinds of pork ribs you can take to any competition. Serve with 1 cup of steamed broccoli or other vegetable, 1 cup brown rice and a glass of filtered water.
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Barbecue Sauce 1 Ingredients: 1 8 ounce can tomato sauce 1 6 ounce can tomato paste 1-2 tablespoons brown sugar 2 tablespoons vinegar 2 tablespoons olive oil 3 cloves garlic crushed 4 tablespoons minced onion 1 tablespoon Worcestershire sauce 1 teaspoon dry mustard 1 teaspoon cayenne fresh ground pepper to taste
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Directions: Cook minced onion and garlic in olive oil until onions turns opaque.
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Add remaining ingredients, mix thoroughly and allow to simmer for about 20 minutes. Makes about 1 1/2 cups of barbecue sauce.
Note: If you like a rich, thick barbecue sauce on your chicken or ribs, then this is the recipe for you. By using tomato sauce and tomato paste instead of ketchup you get a richer flavor in your barbecue sauce.
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Barbecue Sauce 2 Ingredients: 1/2 stick butter, melted 1 green pepper, chopped 1 onion, chopped 3-4 cloves garlic, pressed 1/2 cup celery (with leaves), chopped 1 (16 oz.) can crushed tomatoes 1 (12 oz.) can thick tomato paste 1/2 can water, from tomato paste can 1 tbsp. Worcestershire sauce 1 tsp. salt 2 tbsp. red wine vinegar 2 tbsp. prepared yellow mustard 4 dashes Tabasco sauce 8 peppercorns 1/4 tsp. ground cumin 8 coriander seeds 1/4 tsp. oregano 2 tbsp. molasses 4 tbsp. brown sugar 1 bay leaf 1/4 tsp. celery seed
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Directions: Melt butter in medium saucepan.
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Sauté onion, garlic, celery and green pepper until tender. Add remaining ingredients and simmer 1/2 hour, stirring occasionally. Cool and put through a small sieve colander. Keeps in the refrigerator 6 to 8 weeks. Note: This recipe may be used on ribs, chicken, or beef in either woodfired/charcoal pits or gas grill barbecues.
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Beef: Filet Mignon with Mushrooms Ingredients: 1 pound organic beef tenderloin, raw 1/2 teaspoon marjoram, dried 2 teaspoons xylitol 1 teaspoon black pepper 1 tablespoon macadamia nut oil 3 ounces mushrooms, medium, fresh 1 onion, yellow 8 fluid ounces beef broth, low sodium 1 tablespoon cornstarch (optional)
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Directions: Cut beef into 4 slices. Mix together marjoram, xylitol and pepper; rub on both sides of beef slices. Heat oil over medium heat in a large non-stick skillet. Cook beef in oil 3 to 5 minutes, turning once, until brown.
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Remove to heated serving platter; keep warm.
Wash and slice mushrooms and onion; cook in skillet drippings over medium heat about 2 minutes, stirring occasionally, until onion is crisptender. Whisk together broth and cornstarch; stir into mushroom mixture. Cook over medium heat, stirring constantly, until mixture thickens and boils. Boil and stir one minute. Pour over beef.
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Serve with a green salad or steamed broccoli, and a glass of filtered water.
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Beef: Meatloaf with Tomato Sauce Ingredients: 1/4 cup liquid-egg substitute 1 slice sprouted grain or whole oat bread 4 fluid ounces milk, fat-free 2 tablespoons Parmesan cheese, fat free 2 teaspoons parsley, dried 1/8 teaspoon black pepper 2 garlic cloves 12 ounces beef, sirloin, ground, extra lean 8 ounces Italian sausage link, turkey 1/2 cup spaghetti sauce, reduced sodium
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Directions: Preheat oven to 375°F. In a large bowl, combine egg substitute, bread (cut or torn into small pieces), milk, Parmesan cheese, parsley, pepper and garlic (peeled and minced).
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Add ground beef and sausage (casings removed); mix thoroughly. Shape meat mixture into a round loaf, 9 inches in diameter. Place loaf on the unheated rack of a broiler pan or a roasting pan with a rack. Spread spaghetti sauce evenly over top.
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Bake for 25 to 30 minutes or until a thermometer inserted into the middle of the loaf registers 160°F and juices run clear. Transfer to a serving platter; sprinkle with herbs of choice such as basil, thyme or garlic powder. Cut into wedges to serve. Serve with a tossed salad and risotto, if desired, with a glass of filtered water. Note: Refer to the Sandwich section for a hamburger sandwich.
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Beef: Pepper Steak & Vegetables Ingredients: 2 garlic cloves 1 pound organic beef sirloin steak, raw 3/4 teaspoon black pepper 1/4 teaspoon salt 3 teaspoons balsamic vinegar 1 teaspoon olive oil, extra virgin 1 bell pepper, red, medium 1 bell pepper, green, medium 1 bell pepper, yellow, whole 1 onion, yellow 1 tomato, medium 2 teaspoons parsley, dried
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Directions: Preheat broiler. Spray a broiler-pan rack with cooking spray.
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Mince garlic. Rub both sides of the steak with the garlic, black pepper and 1/8 teaspoon of the salt; place steak on prepared rack and drizzle with 1 teaspoon of the vinegar.
Broil steak 5 to 6 inches from heat for about 5 minutes, then turn and drizzle the second side with another teaspoon of vinegar. Broil 4 to 5 minutes longer for medium-rare or until desired doneness. Transfer the steak to a warmed platter, cover loosely with foil and let stand for 5 minutes.
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While steak is cooking, wash and thinly slice bell peppers; and cut onion and tomato into thin wedges. In a deep, non-stick skillet, heat the oil over high heat. Add bell peppers and onions, and toss to coat them with the oil; cook, stirring, for 1 minute. Reduce heat to medium-high, add tomatoes and 1 tablespoon of water, 79
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and toss to combine. Cover and cook, stirring frequently, for 8 to 10 minutes, or until vegetables are tender. Uncover the skillet and add remaining 1 teaspoon of vinegar, 1/8 teaspoon of salt, and any juices that have collected on the steak platter; simmer for 1 minute. Remove from heat and stir in parsley. Carve the steak into thin slices and arrange on the platter. Spoon the vegetables and pan juices around the steak.
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Serve with a glass of filtered water (or green/white tea).
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Beef: Sirloin Wraps Ingredients: 1 1/2 tablespoons chili powder 2 teaspoons oregano, dried 1 teaspoon cumin, ground 1 pound organic beef sirloin steak, raw 4 tortilla wraps (whole grain), 11" diameter 3/4 cup sour cream, fat-free 1 tablespoon horseradish sauce 4 cups lettuce, romaine, chopped 1 tomato, medium
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Directions: Mix together chili powder, oregano and cumin. Rub mixture on both sides of beef. Let stand 10 minutes at room temperature. Preheat oven to broil. Place beef on rack, lightly coated with cooking spray, in broiler pan.
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Broil with top 3 to 4 inches from heat for about 5 minutes on each side for medium doneness or until beef is desired doneness. Cut into 1/8inch slices. Warm tortillas according to package directions. Mix together sour cream and horseradish.
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Spread 3 tablespoons sour cream mixture over each tortilla; top each with 1 cup lettuce (washed and shredded) and 1/4 of the tomato (diced). Top with beef. Serve with 1-2 cups steamed broccoli, spinach or cauliflower, and a glass of filtered water.
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Beef: Beef Taco Ingredients: 2 lbs lean ground beef 1 teaspoon sea salt 2 tablespoons Chili powder 2 tablespoons paprika 1 teaspoon cumin 2 garlic cloves 1/2 diced bell pepper 1/2 diced medium onion 12 corn tortillas
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Directions: In 2 quart sauce pan add ground beef, salt, chili powder, garlic, cumin, paprika, enough water to cover meat. Bring to a boil. Simmer over medium low heat about an hour. Then add 1/2 medium chopped onion, 1/2 medium chopped bell pepper. Continue cooking 20 to 30 more minutes.
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Soft Beef Tacos: Heat olive oil in non-stick skillet. Cook corn tortillas, one at a time, in hot oil until soft, about 10 to 15 seconds; drain. Spoon 2 tablespoons of the beef taco meat in the center of each tortilla. Fold the tortilla over the meat; or roll up like an enchilada.
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Serve with a large green salad and a glass of filtered water.
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Beef: Beef Tortilla Ingredients: 2 lbs. lean ground beef 1/2 cup chopped onion 1 (6 oz.) can tomato paste 1 can cream of mushroom soup 1 can chicken and rice soup 16 ounces shredded Cheddar cheese 1 clove garlic 1 jar taco sauce 1 sm. can chopped green chili peppers 1 pkg. corn tortillas
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Directions: Brown meat, onions and garlic. Drain. Add remaining ingredients except tortillas and cheese. Simmer for 5 minutes.
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Pour a small amount of the mixture into the bottom of a slow cooker. Next add a tortilla and top it with a small amount of grated cheese.
Continue to layer the mixture with a tortilla and cheese until all ingredients are used. Cook on Low 3 to 4 hours. Serve with a small green salad and a glass of filtered water or green/white tea.
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Note: Replacing the flour tortillas with corn tortillas reduces the calories and provides more fiber.
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Broccoli & Egg Ingredients: 2 cups broccoli florets 2 organic eggs 2 tbsp. extra virgin olive oil 1 tsp. salt 1 tsp. black pepper 1tsp. cayenne pepper 1 tbsp. Earth Balance spread Olive oil spray
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Directions: Break open eggs into a small nonstick pan and immediately reduce heat to low. Cook slowly until the whites are completely set and the yolks begins to thicken, but are not hard. For over easy eggs flip over for 15 seconds. Add the salt*, black pepper and cayenne pepper while cooking.
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*Note: Consider adding the salt after the eggs have cooked – to prevent the eggs from losing moisture and becoming rubbery.
Place the broccoli in the steamer and steam for 12-15 minutes. Be careful not to over-steam – the broccoli should look bright green and firm, and have a crunchy texture. Put the broccoli into a bowl, and add the extra virgin olive oil, Earth Balance spread and spices.
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Serve with a glass of filtered water (or green/white tea). Options: In place of the egg, use salmon or sardines as your protein. Add Tabasco sauce on top of your eggs, salmon, or sardines. For additional fiber, toast 1 or 2 slices of sprouted grain bread.
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Broccoli & Salmon Ingredients: 2 cups of fresh or frozen broccoli florets 2-3 oz. of baked wild salmon 1 slice of soy cheese ½ onion (sliced) ½ red (or yellow) pepper 1½ tbsp. extra virgin olive oil 1 tsp. organic butter
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Directions: Preheat oven to 350°.
Place the broccoli (or other vegetable) in a steamer with water, place on the stove and turn on medium for 9-10 minutes. Add part of an onion and/or red/yellow pepper.
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Sprinkle a pinch of cayenne powder or other seasonings on top of the salmon for additional flavor, e.g. garlic, peppers. Sprinkle a couple drops of extra virgin olive oil on top of the salmon (to keep it moist) and place in the pre-heated oven for no more than 2 minutes if it’s leftover salmon that has been previously baked. Otherwise, bake the salmon for 18-20 minutes. Add 1 slice of soy cheese on top of the salmon approximately 1 minute before removing from the oven. When ready, remove the broccoli from the steamer and place in a small bowl. Add the extra virgin olive (or organic rice bran oil) on top of the broccoli (or other vegetable). If you like a “buttery” taste for your vegetables, add a teaspoon of organic butter, a teaspoon of macadamia nut oil, or spray a couple ounces of liquid “buttery” spread on top of the broccoli. When you start to eat the broccoli, the butter will trigger a signal that helps to satisfy your taste buds.
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If you prefer more of a bitter taste, sprinkle 1 tablespoon of organic apple cider vinegar on top of the broccoli. If you like your broccoli hot and spicy, sprinkle 2-3 tbsp. of cayenne 85
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pepper juice or Tabasco sauce) on top of the spinach. Remove the salmon from the oven and place on a small plate. Serve with a glass of filtered water (or green/white tea). Options: Use other vegetables such as spinach, cauliflower, and Brussel sprouts. For a variety, mix these vegetables with snow peas, carrots, stringbeans, and red, yellow or orange peppers.
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Add a clove of garlic or shiitake mushrooms for additional flavor.
A protein option replacement for the salmon is 2 lightly poached (organic) eggs but this will require more time to prepare. However, you can just break a raw egg on top of the vegetable in the bowl to increase your protein intake. Other protein options include 3-5 ounces of organic skinless chicken breast, 3 slices of turkey bacon, or other fish such as canned tuna, canned wild salmon, or sardines.
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A carbohydrate option for the spinach is 16 ounces of raw carrot juice. Add a tbsp. of ground flaxseed and a scoop of protein/fiber powder to the juice. If you like hot and spicy, sprinkle Tabasco sauce on top of your eggs, salmon, or sardines.
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For additional fiber, toast 1 or 2 slices of sprouted grain bread.
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Broccoli with Onions & Almonds Ingredients 3 tablespoons chopped slivered almonds 2 teaspoons extra-virgin olive oil 1 cup chopped (medium) onion 2 cloves thin sliced garlic 4 cups broccoli florets 2 teaspoons balsamic vinegar 2 tbsp. freshly ground pepper 2 tablespoons water 1/2 tablespoon psyllium husks
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Directions Toast almonds in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
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Add oil to the pan and heat over medium heat. Add onion and garlic, sauté until the onion is caramelized. Cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes. Just before removing from the heat, Add the nuts, onion, vinegar, water and psyllium husk and pepper.
Turn off the heat and let stand for just a short while to let the mixture thicken.
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Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Add the broccoli to the pan and stir to coat the broccoli. Serve immediately. Servings: 4 Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Broccoli and Tofu Pasta Ingredients: 3 tablespoons soy sauce 2 tablespoons rice vinegar 2 teaspoons bottled minced ginger 1 1/2 teaspoons bottled minced garlic 1 package firm tofu, drained and cut into 1/2-inch cubes 1 tablespoon dark sesame oil 5 cups broccoli florets 1/2 cup chopped green onions 2 tablespoons seeded minced jalapeño pepper 1/3 cup cashews 5 cups cooked angel hair pasta
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Directions: Mix together the soy sauce, vinegar, ginger, and garlic in a shallow dish. Place the tofu in the dish and coat all sides. Let sit for 15 minutes. Take the tofu out of the dish and keep the marinade.
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Put 2 teaspoons of the sesame oil in a nonstick skillet and heat over high. Cook the tofu for about 2 minutes. Take out of the skillet and set aside. Sauté 1 teaspoon oil, broccoli, onions, and jalapeño pepper in the skillet for about 2 minutes. Add the marinade, tofu, and cashews. Cook for about 1 to 2 minutes.
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Spoon the tofu mixture over the pasta.
Note: Try using low-sodium soy sauce. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Brussel Sprouts with Sweet Potatoes Ingredients: 3/4 cup sweet potatoes, peeled and cubed 3/4 cup pumpkin, peeled and cubed 3/4 pound Brussel sprouts, halved 1 tablespoon olive oil 1/2 cup each chopped leeks and scallions 3 cloves garlic, peeled and crushed 1/4 cup chicken stock, or water 2 teaspoons xylitol 1/4 teaspoon cinnamon 2 tablespoons roasted pecan pieces
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Directions: Boil sweet potatoes and pumpkin in a saucepan until just tender; drain and set aside. Repeat with Brussels sprouts and set aside. (If using frozen vegetables, skip this step and just add to skillet after browning the leeks and garlic in the next step.) In a non-stick skillet prepare, leeks, scallions and garlic (see below). Add the rest of the ingredients, except for the pecans, and cook for 3 minutes or until vegetables are tender. Place on serving platter and sprinkle with pecan pieces. Tip: When using leeks and scallions, discard the bulb, outer layer and dark green parts. Slice in half and wash carefully to remove all sand. To prepare: Heat 2 tablespoons olive oil with cooking spray in a large non-stick skillet over medium heat for a few seconds. Add the leeks/scallions and onions; stir and lower heat. Cook until the leeks/scallions start to brown, stirring occasionally. Add garlic and a few drops of water, the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey.
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Cabbage & Fish Ingredients: 1 cabbage 1 onion 3-4 carrots 2 tbsp. olive oil 2-3 hot peppers 1 green pepper 1-2 garlic cloves 2 pieces of fish (tilapia or other fish)
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Directions: Grate the cabbage and place in a large pot. Mix in the other ingredients. Cook for 30 minutes or until done. If it starts to dry out during cooking, add water in tablespoon increments to keep moist. Coat the fish with extra virgin olive oil.
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Bake the two pieces of fish.
Serve with a glass of filtered water (or green/white tea).
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Cabbage Slaw Ingredients: 1 small head cabbage, thinly sliced 1/2 cup chopped green bell pepper 1/2 cup chopped onion 1/2 cup cider vinegar 3 tablespoons vegetable oil 2-1/2 teaspoons xylitol 2 Tbsp. chopped pimiento or red bell pepper 1 teaspoon celery seed 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon ground black pepper
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Directions: Combine cabbage, green pepper, onion and pimiento in medium bowl.
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Measure remaining ingredients into jar; cover with lid and shake to blend well. Pour dressing over cabbage mixture and toss to coat. Refrigerate until ready to serve. Yield: Makes 6 (1-cup) servings. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Casserole: Broccoli Ingredients: 4 cups broccoli, chopped into 1 inch pieces 2 organic eggs, beaten 1 cup low-fat organic cottage cheese 2 bunches chopped green onions 2 tbsp. wheat germ 1/2 tsp Worcestershire sauce Sea salt and coarse black pepper 1 cup grated soy cheese 1 cup low-fat cottage cheese 4 tbsp. Smart Balance margarine Olive oil (spray can) Paprika
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Directions: Pre-heat oven to 350 degrees. Prepare casserole dish by spraying with aerosol oil spray. Steam broccoli slightly for 3 minutes. Remove. If you wish to use frozen broccoli pieces, that is fine, too. Just allow them to drain a bit to remove excess water. Place the broccoli in the bottom of your sprayed dish.
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Combine the eggs, cottage cheese, soup, green onions Worcestershire sauce, cheddar cheese and then add salt and pepper to taste in the casserole dish.
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Mix well, dust with paprika powder, bread crumbs and margarine, but remember to wipe off trim before placing it into the oven. Cover with a lid. Bake at 350 for 20 to 30 minutes. During the last 10 minutes, remove the lid to allow the top to brown. Leaving the top on while cooking retains moisture insuring the dish is still creamy. Serve (1-2 cups) with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water (or green/white tea). 92
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Casserole: Broccoli & Rice Ingredients: 1 tbsp. macadamia nut oil 1 c chopped onions 1 lb broccoli pieces-fresh/froze 1 c cream of mushroom soup 1/4 c milk 1 c cooked brown rice 2 tbsp. grated Parmesan cheese
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Directions: Place oil in saucepan and heat.
Add onions and cook and stir until soft but not browned. Add broccoli and cook until heated but not cooked. Mix soup and milk together to blend and add to broccoli mixture.
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Add rice to vegetables. Cook and stir over low heat until hot and mixed.
Place in a 1 1/2 to 2 quart casserole that has been greased with margarine. Sprinkle Parmesan evenly over top. Bake uncovered, at 350F for 35-40 minutes or until bubbly and the broccoli is cooked.
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Serve hot using 1/2 c per serving
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water (or green/white tea).
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Casserole: Cabbage Ingredients: 1 medium onion, chopped 1 stalk celery, chopped 3 tbsp Earth Balance spread 3/4 lb lean ground beef 1/2 tsp salt 1 medium cabbage, shredded 2 apples, sliced thin
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Directions: Preheat oven to 350 deg F.
In skillet, sauté the onion and celery in the margarine 2 minutes. Add beef and salt and stir another 2 minutes. Spread half the cabbage in 2 quart baking dish and cover with half the apples and all the meat mixture.
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Add remaining cabbage and apple slices. Cover and bake 1 hour.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Casserole: Chicken and Broccoli Ingredients: 2 cups low-sodium chicken broth 1 cup dry white wine 1 tsp. garlic salt 1 lb. boneless, skinless chicken breasts 3 cups broccoli florets 2 tablespoons olive oil 1/8 cup grated Gruyere cheese 1/4 cup grated Parmesan cheese 2/3 cup flour 1/2 teaspoon ground nutmeg ½ pound yolk-free egg noodles Black pepper
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Directions: Preheat the oven to 350ºF. In a large saucepan, heat the chicken broth, white wine and a generous pinch of salt over medium heat. Add the chicken breasts and poach them over low heat for 10 minutes or until the chicken breasts are cooked through. Remove the chicken from the liquid and set aside. Cut the chicken into strips. Bring the poaching liquid to a boil, add the broccoli florets and cook for 2 minutes. Remove the broccoli and set aside. Reserve the cooking liquid. In a separate saucepan, heat the olive oil over medium heat. Whisk in the flour and cook for 3 minutes. Whisk in the cooking liquid and simmer for 5 minutes. Stir in the cheeses. Add the nutmeg and season with salt and pepper. Meanwhile, cook the noodles in a large pot of salted water until they are al dente, drain and put them in a large casserole dish. Add the chicken and broccoli to the casserole dish and pour in the sauce. Bake the casserole in the oven for 20 minutes. Let the casserole stand at room temperature for 5 minutes before serving. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey.
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Casserole: Crockpot Layered Enchilada Ingredients: 1 can whole tomatoes 1 small onion, cut into pieces 1 clove garlic, minced 1/2 tsp. ground red pepper 1/2 tsp. salt 1 (6 oz.) can tomato paste 1 lb. ground beef, browned 2 c. shredded cheddar cheese 9 corn tortillas
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Directions: Blend tomatoes (undrained), onion and garlic in blender or food processor. Pour into medium sauce pan. Add red pepper, salt and tomato paste. Heat to a boil; simmer for 5-10 min.
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Place 3 tortillas in bottom of the crockpot. Layer on tortillas 1/3 of the ground beef, 1/3 of the sauce and 1/3 of the cheddar. Repeat layers two more times. Cover and cook on Low 6-8 hours. Serve with a small green salad and a glass of filtered water.
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Casserole: Eggplant Ingredients: 1 1/4 cup onions, chopped 2 cloves garlic, minced 11 oz canned whole tomatoes, undrained 2 tbsp tomato paste, plus 2 teaspoons 1 tbsp fresh parsley, plus 2 tsp., chopped 3/4 tsp oregano 1/4 tsp dried basil 3/4 large eggplant (peeled and sliced - into 1/4 inch – slices) 2/3 cup mozzarella cheese, shredded 2/3 cup low-fat cottage cheese 2 tbsp grated Parmesan cheese, plus 2 teaspoons
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Directions: Coat a large skillet with nonstick cooking spray. Add the onion and garlic in the skillet and sauté‚ over low heat until onion is tender, about 6 minutes. Stir in undrained whole tomatoes, tomato paste, parsley, oregano, basil and salt and pepper to taste. Bring mixture to a boil; reduce heat and let simmer, uncovered, for 40-50 minutes, stirring occasionally. Arrange eggplant slices on a steamer rack, place in a large pot where 1 inch of water has been added, and steam for about 5 minutes until eggplant is tender. Do not overcook. Combine the mozzarella and cottage cheeses together and set aside. Coat a 13×9 inch baking pan with nonstick cooking pray and place a layer of eggplant in the pan. Top eggplant with some of the sauce mixture and some of the cheese mixture and sprinkle with Parmesan cheese. Repeat the steps in layers until all the ingredients are used. Bake at 350oF for 30-35 minutes and serve hot. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Casserole: Lentil Ingredients: 1/4 tsp crushed red chili flakes 1/2 tsp turmeric 1 pinch Asafetida (optional) 2 tbsp rice bran oil 1 cup sliced scallions 1/2 cup chopped green bell pepper 3 garlic cloves, minced 2 cup shredded green cabbage 2 cup cooked brown rice 3 cup cooked brown lentils 1 cup vegetable stock 1 cup frozen peas, thawed
Death to Diabetes, LLC
Directions: Preheat oven to 350 degrees F.
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In a large skillet, sauté chili, turmeric and asafetida in oil for 2 minutes. Add scallions, bell pepper, garlic and cabbage and sauté for 5 minutes.
Combine with rice, lentils, stock and peas in a baking dish and bake for 20 minutes. Serve warm. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Casserole: Squash Ingredients: 3 c cooked mashed squash* 3 tbsp. brown sugar 3 tbsp. oat flour ¼ tsp. salt (optional) ¼ tsp. nutmeg ¼ tsp. cinnamon ¼ tsp. ginger 1 tbsp. raw honey 3 eggs, separated
Death to Diabetes, LLC
Directions: Combine squash, honey, flour, salt and spices. Mix well. Stir in egg yolks. Beat egg whites till stiff but not dry.
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Fold into squash mixture.
Pour into 1 ½ quart casserole dish which has been sprayed with a nonstick vegetable coating. Bake at 350o F. for 45 minutes or until crusty. Serving size: 1cup *Note: You can use acorn, butternut, banana or any winter squash.
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Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Casserole: Turkey Broccoli Ingredients: 2 10 oz pkg. frozen broccoli 2 cup coarsely diced cooked turkey 1 10 oz. can mushroom soup 1/2 cup skim milk 1/2 cup grated cheddar cheese (2 oz)
Death to Diabetes, LLC
Directions: Preheat oven to 375 F. Cook broccoli according to package directions. Layer in 12 x 8 inch baking dish. Spread turkey evenly on top. Combine soup with milk, mix until smooth and pour over turkey. Sprinkle grated cheese on top.
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Bake for 30 min. Let stand 5 min. Serving size: 2 cups
Serve with a glass of filtered water (or green/white tea).
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Casserole: Soybean Ingredients: 2 1/3 cup cooked, drained soybeans 1 can (16 oz.) tomatoes with chili peppers 1 cup chopped green pepper 1 tbsp margarine 2 tbsp flour 1 tsp garlic powder 1/4 tsp crushed basil leaves 1/8 tsp pepper 1 cup soft whole grain bread crumbs 1 drained can (16 oz.) whole kernel corn (optional) 2 oz shredded cheddar cheese
Death to Diabetes, LLC
Directions: Preheat oven to 375 degrees F.
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Arrange beans and corn in alternate layers in a 2-quart baking dish.
Mash tomatoes with a fork; save 2 tablespoons tomato juice. Mix flour and seasonings and stir into the tomato juice. Stir flour mixture into tomatoes and add green pepper. Heat until mixture comes to a boil. Pour hot sauce over vegetables.
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Mix bread crumbs, cheese and margarine; sprinkle over vegetables. Bake about 20 minutes until browned. Serving size: 2 cups Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Casserole: Zucchini-Mozzarella Ingredients: 1 tbsp margarine + 1 tsp margarine 4 cup zucchini, thinly sliced 1/2 cup onions, chopped 2 tbsp parsley flakes 1/8 tsp garlic powder 1/2 tsp dried oregano 1/4 tsp dried basil 1 salt and pepper to taste 2 eggs, slightly beaten 6 oz mozzarella, shredded 1 tsp Dijon mustard
Death to Diabetes, LLC
Directions: Melt margarine in a large nonstick skillet over medium heat.
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Add zucchini and onions and cook 10 minutes, stirring frequently until vegetables are tender crisp. Remove from heat. Preheat oven to 350.
Add seasonings to zucchini mixture. In a large bowl, combine eggs, cheese, and mustard. Add zucchini mixture and stir until combined. Pour into a casserole dish that has been sprayed with a nonstick cooking spray.
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Bake 35 minutes, or until lightly browned. Serving size: 2 cups
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.
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Chicken, Broccoli & Rice Ingredients: 1 lb. chicken breast (skinless, boneless) 1 can cream of broccoli soup ½ tsp. cayenne pepper (or black pepper) ¾ cup carrots (thinly sliced) 1 ½ cups organic brown rice 1 cup nonfat milk 2 tbsp. margarine 2 cups broccoli
Death to Diabetes, LLC
Directions: Place the margarine, chicken breast, and carrots in a skillet and cook until tender and crisp. Add the broccoli. Cook the rice separately. Stir in the soup, milk, and pepper.
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Reduce heat to low, cover and simmer 10 minutes until vegetables are tender. Stir in the rice, cover and remove from the heat. Let stand for 5 minutes. Fluff with fork before serving. Serve with a glass of filtered water (or green/white tea). Note: This is one of my mother’s recipes.
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Chicken and Broccoli Quiche Ingredients: 2 cups small broccoli florets 4-oz reduced fat Swiss cheese, shredded 1 cup cubed cooked chicken ½ cup egg substitute 1 cup fat-free half & half
Death to Diabetes, LLC
Directions: Preheat oven to 350 degrees F.
Place broccoli in a sprayed 9-inch pie dish; add cheese and chicken. Combine egg substitute and half & half until well mixed. Pour over chicken mixture, pressing down to cover ingredients as much as possible. Bake 30 to 40 minutes or until custard is set. Let stand 5 to 10 minutes before serving.
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Serving size: 2 cups Serve with a glass of filtered water (or green/white tea).
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Chicken Parmesan Ingredients: 4 4-oz. boneless chicken cutlets 1 1/2 tablespoons olive oil 1 tsp. salt 1 tbsp. freshly ground black pepper ½ teaspoon dried oregano 2 cups tomato sauce 2 tablespoons freshly grated Parmesan cheese 2 tablespoons fat-free, shredded mozzarella cheese
Death to Diabetes, LLC
Directions: Preheat the oven to 375°F. Lay the chicken cutlets between two pieces of waxed paper. Pound each cutlet with the flat end of a mallet until thin.
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Heat the olive oil in a large, nonstick skillet. While the oil is heating, season the chicken with salt, pepper and oregano and dredge it in flour. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Transfer the chicken to a shallow baking dish. Pour the tomato sauce over the chicken and sprinkle with both cheeses.
Bake for 15 to 20 minutes until the sauce is bubbling and the cheese is melted and lightly golden. Let stand for 5 minutes before serving.
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Serving Size: 1 cutlet
Serve with 1-2 cups steamed broccoli, spinach or cauliflower, and a glass of filtered water.
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Chili Ingredients: 1 ½ tsp. olive oil ½ medium onion, chopped ½ green bell pepper, seeded & chopped 1 tsp. chili powder 2 oz. soy cheese (grated) ¾ cup soybean hamburger (or ground turkey) ½ cup canned kidney beans 1 cup canned crushed tomatoes ¼ tsp. sea salt 1 garlic clove, chopped ½ cup filtered water ½ tsp. ground cumin
Death to Diabetes, LLC
Directions: Heat oil in a large nonstick sauté pan over a medium heat.
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Sauté the onion and green pepper in the oil for 5 minutes or until the onion turns translucent. Mix in the chili powder, cumin, salt, and garlic and cook for 2 minutes.
Add the hamburger and water. Stir in the tomatoes and kidney beans. Cover and simmer 15 to 30 minutes to blend flavors.
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Serve in a bowl, sprinkled with grated cheese.
Serve with a small green salad and a glass of filtered water.
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Chili: Veggies and Turkey Ingredients: 2 Tbsp olive oil 1 cup chopped onions 1 cup chopped celery 3 cloves garlic, minced ½ cup chopped red bell pepper 2 cups carrots, cut into coins 1 lb ground turkey breast 2 Tbsp chili powder 1 tsp ground cumin ½ tsp ground allspice ¼ tsp ground black pepper 2½ cups no-salt-added canned tomatoes in puree 2 cans (15.5 oz) no-salt-added dark red kidney beans Garnish: Dollop of fat-free sour cream or plain yogurt, avocado slices, and cilantro leaves
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Directions: Heat the oil in an 8-quart pot. Add the onion, celery, garlic, red bell pepper, and carrots, and sauté for 5 minutes. Add the turkey and cook for 10 minutes. Add the chili powder, cumin, allspice, and black pepper, and combine well. Add the tomatoes. Simmer over low heat for 20 minutes. Add the beans, and heat through.
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Garnish with a dollop of fat-free sour cream or plain yogurt, a few slices of avocado, and some chopped cilantro leaves. Makes 10 (1 cup) servings Serve with a small green salad and a glass of filtered water. Note: Freeze the extra servings to enjoy for another meal.
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Dessert: Apple-Strawberry Dessert Ingredients: 2 c. chopped apples 2 c. strawberries 4 organic eggs 1 tsp. vanilla 1 tsp. xylitol 1 c. chocolate protein powder 1/4 c. nonfat dry milk 2 tsp. baking soda 1 c. unprocessed bran
Death to Diabetes, LLC
Directions: Place the first 6 ingredients (apples, strawberries, eggs, vanilla, xylitol, protein powder) in a blender and blend well. Pour into a large bowl, and add the other ingredients. Mix with an electric mixer.
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Spray a 9 x 13 inch or Bundt pan with non-stick spray. Bake at 350 degrees for 40 minutes. Makes 8 servings. Serving size: 2 cups
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Serve with a glass of filtered water.
Note: Avoid this recipe until your blood glucose level has stabilized within the normal range.
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