1 teaspoon (5 ml) dried savory
1 teaspoon (5 ml) dried rosemary
½ teaspoon (2 ml) ground turmeric
3 potatoes (sweet, white, red, or purple), chopped
4 cups (1 L) chopped cabbage
2 medium carrots, sliced
1 small turnip, cubed
3 cups (750 ml) cooked or canned beans, drained and rinsed
2 cups (500 ml) cut green beans, steamed until tender
2 cups (500 ml) unsweetened soy milk or other nondairy milk
6 tablespoons (90 ml) cornstarch mixed with 6 tablespoons (90 ml) water
Ground black pepper
Put the mushrooms, onion, celery, and garlic in a large saucepan.
Add the wine and cook over medium heat, stirring frequently, until the vegetables are soft, about 10 minutes.
Add the broth, tamari, bay leaves, thyme, savory, rosemary, and turmeric and stir to combine.
Add the potatoes, cabbage, carrots, and turnip and cook, stirring occasionally, until the vegetables are tender, about 45 minutes.
Stir in the beans and cook, stirring occasionally, for 15 minutes.
Add the green beans, milk, and cornstarch mixture.
Cook, stirring constantly, until the gravy thickens.
Remove the bay leaves.
Season with pepper to taste.
Serve hot.
TIP: To increase the nutritional value of the meal, add 4 cups (1 L) chopped dark leafy greens, lightly packed, 2, 5 minutes before serving.
PER SERVING
calories: 333
protein: 17 g
fat: 2 g
carbohydrate: 65 g
dietary fiber: 15 g
calcium: 160 mg
iron: 3.9 mg
magnesium: 83 mg
potassium: 936 mg
sodium: 508 mg
zinc: 1.6 mg
thiamin: 0.3 mg
riboflavin: 0.3 mg
niacin: 5 mg
folate: 212 mcg
vitamin A: 247 mcg RAE
vitamin C: 67 mg
omega-6 fatty acids: 0.14 g
omega-3 fatty acids: 0.15 g
Swwiss-Style Tofu
MAKES 4 SERVINGS
This recipe was inspired by Ron Pickarski, seven-time medalist in the Culinary Olympics. This variation is oil-free and makes a wonderful dish for company. Serve it with baked sweet or regular potatoes or baked squash and a steamed green vegetable or salad.
12 ounces (360 g) firm tofu cut into four equal pieces
4 teaspoons (20 ml) tamari
2 cups (500 ml) sliced mushrooms
2 cups (500 ml) thinly sliced onions
1 green bell pepper, diced
3 cloves garlic, minced
¼ cup (60 ml) red wine, or 2 tablespoons (30 ml) vegetable broth and 2 tablespoons (30 ml) red wine vinegar
2 cups (500 ml) canned crushed tomatoes
3 fresh tomatoes, seeded if desired and chopped
2 tablespoons (30 ml) miso dissolved in 2 tablespoons (30 ml) hot water
2 tablespoons (30 ml) tomato paste
2 tablespoons (30 ml) minced fresh basil
Preheat the oven to 350 F (175 C). Line a baking sheet with a silicone mat or parchment paper.
To make the tofu, put the tamari on a plate. Dip the tofu into the tamari and arrange it in a single layer on the lined baking sheet. Bake for 30 minutes.
To make the sauce, put the mushrooms, onions, bell pepper, and garlic in a medium saucepan. Add the wine and cook over medium-high heat, stirring frequently, until the vegetables are soft, 5, 8 minutes. Stir in the crushed tomatoes, fresh tomatoes, dissolved miso, tomato paste, and basil. Decrease the heat to low and cook, stirring occasionally, for 10 minutes.
Spoon half the sauce into an 8-inch (20-cm) square glass baking dish. Arrange the tofu in a single layer on top of the sauce, then pour the remaining sauce evenly over the tofu. Cover and bake until hot and bubbly, 20, 25 minutes.
PER SERVING
calories: 286
protein: 23 g
fat: 8 g
carbohydrate: 33 g
dietary fiber: 8 g
calcium: 672 mg
iron: 5.2 mg
magnesium: 112 mg
potassium: 1,363 mg
sodium: 744 mg
zinc: 2.7 mg
thiamin: 0.4 mg
riboflavin: 0.5 mg
niacin: 9.8 mg
folate: 85 mcg
vitamin A: 124 mcg RAE
vitamin C: 69 mg
omega-6 fatty acids: 4 g
omega-3 fatty acids: 0.5 g
Kick Diabetes Essentials: The Diet and Lifestyle Guide
Resources
Support Programs
Diabetes Undone
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Informational Websites
Dr. Joel Fuhrman
Dr. McDougall’s Health & Medical Center
Food Revolution Network
Forks Over Knives
Kick Diabetes Cookbook
NutritionFacts.org
Ornish Lifestyle Medicine
The Plantrician Project
diabetesundone.com
e4balance.org/ds
go.ithriveseries.com
masteringdiabetes.org
pcrm.org/reversingdiabetes
drfuhrman.com
drmcdougall.com
foodrevolution.org
forksoverknives.com
kickdiabetescookbook.com
nutritionfacts.org
ornish.com
plantricianproject.org