Regardless of whether you are looking for full diabetes cure meals, or diabetes friendly cookies, cakes and low-sugar desserts, this Diabetic Cookbook will guide you through a number of the best selections available.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Unknown
1)
The Quinoa Chard Pilaf
This is a wonderful vegan dish with some nutty flavor
Total Prep Time
40 minutes
Serving Size
8 servings
Ingredient List
1 Tbsp. of olive oil,
1 diced onion,
3 cloves of minced garlic,
2 cups of rinsed and uncooked Quinoa,
1 cup of rinse canned lentils,
8 ounces of fresh chopped mushrooms,
1 quart of vegetable broth,
a bunch of Swiss chard with stems removed.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Heat the oil inside a large pot, and over medium heat, and then stir the garlic and onion before you sauté for about 5 minutes. Mix the mushroom, quinoa, lentils, and then pour the broth. Cover the mix before cooking for 20 minutes. Remove the pot from heat before shredding the chard, and mixing it into the pot. Cover the mix and let it sit for about 5 minutes, until the chard becomes wilted.
Unknown
2)
The Farikal
This is a popular anti-diabetic dish from Southern Norway comprising mainly of cabbage and Lamb.
Total Prep Time
4hour
Serving Size
Ingredient List
8 ounces of sliced lamb,
1 head cabbage cored and sliced,
2 cups of water,
1 ½ Tbsp. of black peppercorns,
a pinch of salt.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Arrange a single layer of the sliced lamb meat, inside a Dutch oven or soup pot, then top up the layer with Cabbage. Repeat the layering as many as possible, then tie peppercorns inside a small cheese cloth before placing them at the center of the Casserole pour water on top and cover with a lid. Boil and then simmer for about 2 hours over low heat. Make sure the package around the peppercorns are removed before serving.
Unknown
3)
The Quick and Easy Vegetable Curry
This is a delicious vegetable curry that can be served with salad or rice
Total Prep Time
40 minutes
Serving Size
Ingredient List
1 chopped onion
1 Tbsp. of olive oil,
2 crushed garlic cloves,
2 Tbsp. of curry powder,
2 Tbsp. of tomato paste,
14.5 ounces (1 can) of diced tomatoes,
1 cube of vegetable bouillon,
1 ½ cups of water,
salt and pepper to taste, and
2 Tbsp. of chopped fresh cilantro.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Heat the oil and then sauté the onion and garlic inside a sauce pan, over a medium heat, until they become golden, then stir inside the curry powder and tomato paste and cook further for about 3 minutes. Stir in the tomatoes, the vegetable bouillon cube, vegetables, water, salt and pepper and cook for 30 minutes until the vegetable becomes crunchy. Sprinkle the meal with fresh cilantro before serving.
Unknown
4)
Zucchini Served with Chickpea and Mushroom Stuffing
This is a fantastic and easy-to-make diabetes meal with a total of 107 calories
Total Prep Time
1 hour
Serving Size
Ingredient List
4 halved zucchinis,
1 Tbsp. of olive oil,
1 chopped onion,
2 cloves of crushed garlic,
½ pack of sliced bottom mushrooms,
1 tsp. of ground coriander,
1 ½ tsp. of cumin for some tastes,
1 can of rinsed chickpeas,
½ medium lemon juice,
2 Tbsp. of fresh chopped parsley,
½ tsp. of sea salt,
½ tsp. of ground black pepper
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Pre-heat the oven to about 350 degrees, and grease the baking dish.
Scoop the zucchini chop the flesh and then keep somewhere before placing the shells in another dish.
Heat oil in a skillet over medium heat and then sauté the onions for about 5 minutes before adding the garlic and sauté further for 1 minute.
Stir the mix in chopped zucchini, and the mushrooms, and sauté for 5 minutes extra before stirring adding other ingredients , spoon the mi of ingredients into the zucchini shells and then bake in oven until the zucchini are tender.
Unknown
5)
Bahamian Baked Grouper
You can use tilapia, fillets or any other delicious and nutritive fish for this recipe.
Total Prep Time
9 hours, 20 minutes
Serving Size
Ingredient List
4 ounces of fillet grouper,
¼ cup of fresh lemon juice,
a pinch of red pepper flakes,
ground pepper and salt for taste,
1 thinly sliced tomato,
1 thinly sliced onion, and
a thinly sliced green bell pepper.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Arrange the grouper on a flat plate, then drizzle some lemon juice on them, and season with pepper, and salt. Cover the mix with a plastic wrap and refrigerate overnight for about 8 hours. Pre-heat the oven to 350 degrees and lightly grease the baking dish. Lay your fillets on the baking dish, and on top of them, arrange your tomato, onion and bell pepper slices. Cover them with an aluminum foil. Bake the mix in pre-heated oven for about 60 minutes.
Unknown
6)
Black Beans Served with Rice
This is a perfect meal that can be prepared within a short period of time
Total Prep Time
30 minutes
Serving Size
Ingredient
1 tsp. of olive oil,
1 chopped large onion,
2 minced garlic cloves,
¾ cup of uncooked rice,
1 ½ cups of low sodium and low fat vegetable broth,
1 tsp. of ground cumin,
¼ tsp. of cayenne pepper, and
3 ½ cups of canned black beans
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Put a stockpot over medium heat, and heat the olive oil. Add the garlic and onion and sauté for about 4 minutes, and then add the rice and sauté further for about 2 minutes. Add the vegetable broth before boiling the mix, then cover and lower heat and let it cook for about 20 minutes. Next, add the black beans and the spices, and serve immediately.
Unknown
7)
The Slow Cooker Chocolate Banana Steel Cut
What a perfect way to enjoy your oatmeal
Total Prep Time
6 hours
Serving Size
Ingredient
10 cups of clean portable water,
Cooking spray,
2 cups of steel-cut oats,
2 pounds of ripe and mashed bananas,
½ cup of unsweetened cocoa powder, and
1/3 cup of no-calorie granular sweetener
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Get a 5-quart or low cooker crock and spray with cooking spray, Mix all the ingredients together, and cook on low heat for about 6 hours.
Unknown
8)
The Chickpea Curry
This is a fast and convenient dish you will definitely want to try.
Total Prep Time
40 minutes
Serving Size
Ingredient List
2 Tbsp. of vegetable oil,
2 minced average onions,
2 cloves of minced garlic,
2 Tbsp. of fresh finely chopped fresh ginger root,
6 whole cloves,
2 sticks of crushed cinnamon,
1 tsp. of ground cumin,
1 tsp. of ground coriander,
½ tsp. of salt,
½ tsp. of Cayenne pepper,
1 tsp. of ground turmeric,
2 cans of garbanzo beans,
A cup of fresh chopped cilantro, and
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Heat the oil on a frying pan over medium heat and fry the onions until tender. Stir all other ingredients inside the oil and cook for about a minute while stirring constantly. Mix the beans along with the liquid, and continue to cook the mi until all ingredients are blended. Stir in the Cilantro before serving.
Unknown
9)
The Oven-Baked Tempeh
This is a tasty meal you want to consider trying out soon.
Total Prep Time
1 hour 10 minutes
Serving Size
Ingredient List
2 tsp. of olive oil,
1/8 tsp. of crushed pepper flakes,
a sliced leek,
2 cups of halved baby carrots,
1/3 cup of chopped shallots,
½ cup of chopped red bell pepper,
4 cloves of minced garlic,
1 cup of diced Zucchini,
½ cup of dry sherry,
1 chopped tomato, and
1 Tbsp. of Tamari.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Preheat the oven to about 350 degrees, and then place the crushed pepper and oil inside a casserole dish.
Sauté the mi over medium heat for about 60 seconds, then add the shallot, leek, red bell pepper, and garlic and then sauté for about 3 minutes.
Add the carrots and zucchini, then sauté and stir repeatedly for about 3 minutes, before adding the Tempeh- sauté further for 5 minutes before adding the cherry, tamari and tomato.
Sauté the mix for additional 5 minutes.
Cover the casserole dish and bake for about 30 minutes.
Unknown
10)
The Spicy Chicken Breast
This recipe works best with green salads.
Total Prep Time
30 minutes
Serving Size
Ingredient List
2 Tbsp. of paprika,
2 Tbsp. of garlic powder,
1 Tbsp. of salt,
1 Tbsp. of onion powder,
1 Tbsp. of dried thyme,
½ Tbsp. of ground cayenne pepper, and
4 skinless and boneless chicken breasts, halved.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
In a bowl, mi the ingredients and set aside, then add 3 tsp. of the mixture of your spices and seasoning to one side of the chicken. Pre-heat the grill to a high heat, and rub 3 tsp. of the remaining seasons to both sides of the chickens. Oil the grill grate lightly, and cook each side for about 8 minutes before serving.
Unknown
11)
The Fish in A Vegetable Patch
This fish is baked in a delicious lemon vegetable mix for a perfect meal.
Total Prep Time
40 minutes
Serving Size
Ingredient List
a cup of tomato sauce,
a cup of diced celery,
½ cup of chopped green-bell pepper,
1/3 cup of diced carrots,
½ cup of diced onion,
2 tsp. of fresh large lemon juice,
1 ½ Tbsp. on Worcester sauce,
1 pound of Halibut fillet, and
4 slices of lemon for garnishing.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Combine the ingredients inside a sauce pan and boil the mix and reduce the heat before simmering for about 5 minutes. Spoon the vegetable mi inside a shallow baking dish (1 ½ quartz) then place the fish fillets over the vegetables before spooning some of the sauce over it. Bake the covered fillet for 15 minutes and uncover it, make sure the fish flakes before removing it, and garnish the meal with some lemon twist and chopped celery.
Unknown
12)
Whole Wheat and Honey Pizza
This is a low calorie; yummy homemade pizza you will enjoy the whole day.
Total Prep Time
20 minutes
Serving Size
Ingredient List
A pack of active dry yeast,
a cup of warm water,
2 cups of whole wheat flour,
¼ cup of wheat germ,
1 tsp. of salt, and
1 Tbsp. of honey.
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ
Instructions
Pre-heat the oven to about 350 degrees, and then dissolve the yeast in a small bowl with warm water and let it stand for about 10 minutes. Combine other ingredients in another bowl, stir them very well and set aside in a warm area to allow the mix rise. Roll the dough on floured pizza pan and with a fork; poke some holes in the center. Bake for about 10 minutes until crispy.
Unknown
13)
The Delicious Grandma’s Gnocchi
This is a 204 calorie recipe you can enjoy for breakfast, lunch or dinner.
Total Prep Time
35 minutes
Serving Size: 8
Ingredient List
6 Russet potatoes,
a cup of all-purpose flour,
a lightly beaten egg,
1 Tbsp. of olive oil, and
a pinch of salt.