Update: Mid April, after keeping a strict diet and exercise the doctor told us blood sugar levels had dropped quite a bit along with weight making us quite pleased. Medications are dropped, which is amazing. We must be doing something right.
May 21, 2013, in just over two months since diagnosis, many pounds thinner and feeling much better the doctor gave us some good news. With exercise and diet (what a concept) he told us the diabetes has not only been reversed but it is all but gone. By no means are we going back to the way we ate but can we add a few "forbidden" treats into the diet occasionally.
September, 2013, still doing well on our eating and losing weight. The doctors are amazed at the progress that is taking place and are urging us to "keep it up". Oh yeah, we will.
Braised Cabbage
- 1 medium head cabbage
- 2 tsp minced garlic
- 1/8 cup olive oil
- 1 cup vegetable broth
- 1 14.5 oz can diced fire roasted tomatoes
Pour in vegetable broth and fire roasted tomatoes into the skillet and heat though. Return the cabbage to the skillet and cover to braise the cabbage until tender, about 15 minutes turning halfway through cooking.
This is delicious with brown rice and roasted vegetables.
3 - 4 servings
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| Braised Cabbage with My Favorite Roasted Veggies |
My Favorite Roasted Veggies
- 2 parsnips peeled and diced
- 4 carrots peeled and diced
- 1/4 head cabbage sliced
- 1/2 red pepper seeded and diced
- 2 TBSP olive oil
- dried basil to taste
This dish is so versatile you can use any of your favorite veggies to personalize this for your family.
3 - 4 servings
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| Green Chili Yams |
Green Chili Yams
- 2 pounds jewel yams
- 2 TBSP unsalted butter
- 2 TBSP diced green chili
Satisfying and delicious.
3-4 servings
Side note: Yams are a good food choice for diabetics as they are high in fiber and have a low glycemic index
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| Cream of Asparagus Soup |
Cream of Asparagus Soup
- 1 bunch of fresh asparagus, about 1 pound
- 1/2 cup chopped onion
- 1 TBSP unsalted butter
- 1 32oz box vegetable broth
- 2 cloves minced garlic
- 2 TBSP hot sauce or as desired
- 1 TBSP ground nutmeg
- 1 cup half and half
- 1/2 cup grated mozzarella cheese (optional)
This is a great soup I admit to make a lot when the asparagus is fresh (and cheaper) in the spring. Great as a side dish or just have it for dinner.
I use the same recipe for cream of broccoli using a nice size broccoli crown and 2-3 carrots.
4 main dish servings or 6 side dish servings
Side note: Veggies such as asparagus are naturally low carb and have a low glycemic index.
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| Chickpea and Spinach Burger |
Chickpea and Spinach Burgers
- 1 tsp plus 2 TBSP olive oil
- 1 tsp toasted cumin seeds
- 1/4 cup (about 8 cloves) finely chopped garlic
- 1 box frozen chopped spinach thawed and drained
- 1 can chickpeas (garbanzo beans)
- 2 eggs
- 2 TBSP lemon juice
- 1 tsp sea salt
- 1/3 cup chickpea flour (may add more if needed)
Combine 3/4 can chickpeas, eggs, lemon juice, garlic and salt in food processor. Pulse until mixture resembles a chunky hummus.
In a large bowl combine remaining chickpeas and spinach and mash with potato masher. Add bean - egg mixture ans stir thoroughly. Fold in chickpea flour. The mixture should be sticky yet pliable. If too dry add a little water, if to moist add a little chickpea flour a teaspoon at a time. Shape into 5 patties.
Preheat oven to 350 degrees. In an ovenproof skillet, heat the remaining 2 TBSP olive oil. When hot add the patties and cook until browned, about 4 minutes on each side. Transfer the skillet to the oven and bake 15 minutes.
Since we are doing the gluten free thing we enjoy them open face. I can envision a little provolone cheese thrown on top for the last minute or so of baking.
3 - 5 servings
Side note: Garbanzo beans are a low glycemic food that will not significantly affect your blood glucose levels unless they are commercially prepared with added sugars.
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| Broccoli Mushroom Frittata |
Broccoli Mushroom Frittata
- 1/2 cup chopped broccoli floweretts
- 1/4 cup chopped onion
- 2-3 chopped bella mushrooms
- 1 TBSP butter
- 8 eggs
- 1/2 cup half and half
- 3/4 cup grated cheddar cheese
Pour the egg mixture over the veggies and spread ingredients evenly for approximately 10 minutes or until the eggs look like they are setting.
Preheat oven to 325 and transfer skillet to the oven and bake for 12 - 15 minutes until just browned on top.
An easy Sunday morning treat served with fresh fruit or grapefruit.
4 servings
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| Basic Artichoke |
Basic Artichoke
Medium to large artichoke (s)
Cut the stem off the artichoke and rinse. Place artichoke (s) in pot and fill pot with water until half way up the artichoke. Cover pot and boil on medium high heat for 45 minutes. Turn off heat and let sit covered for 15 more minutes. Drain the pot and turn the artichoke (s) over so water drains out of the leaves. Can eat right away or let sit until room temperature.
You will probably want a dipping sauce for your leaves and of course what you work towards, the heart of the artichoke. What I like to do is melt 1 TBSP butter with 1 tsp lemon juice. Let come to room temperature then whip in 2 TBSP of our soy based mayonnaise Mayonice which we hope to have in a grocery store near you in the future but some Veganaise works well too.
Side note:
Diabetics who include artichokes in their diet can reap huge rewards from this vegetable because it contains a carbohydrate — in the form of insulin — which is a starch that is handled by the body differently compared to other sugars.
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| Tuna/Avo Salad |
Tuna/Avo Salad
1 small can water based tuna
2 TBSP soy mayonnaise
1 tsp lemon juice
10 grape tomatoes sliced
2 TBSP sliced almonds
1/4 cup sliced red onion
1 large avocado
Drain water out of tuna and break up with a fork. Mix the next 5 ingredients with the tuna. Slice the avocado into thin slices and place on a plate. Top the avocado with the tuna mixture.
For more of a salad feel, put some organic spring mix on the plate before placing the avocado on it.
2 Servings
Side note: The avocado is a source of healthy fats known as omega-3-fatty acids. It also will not spike your blood sugar, even though it does have carbohydrates.
Tuna is an excellent, low-calorie food choice for your diabetes diet, providing you with protein, omega-3 fatty acids, vitamin D and other important micronutrients.
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| Best Hummus |
Best Hummus
1 15oz can chickpeas, rinsed well with water and drained
1/4 cup fresh lemon juice (1 large lemon)
1/4 cup tahini
1/2 large garlic clove minced
2 TBSP olive oil
Dash kosher salt
1/2 tsp ground cumin
2 - 3 TBSP water
Dash of ground paprika for serving
Combine tahini and lemon juice in food processor and process for about 1 minute, scrape sides of bowl and process 30 seconds to whip the tahini as smooth as possible.
Add the olive oil, garlic, cumin and salt to whipped tahini mix for 30 seconds, scrape sides and whip another 30 seconds.
Add half the chickpeas to the mix and process for 1 minute, scrape sides and add the second half of the chickpeas and process for another minute, scrape and process for another 30 seconds.
If too thick you may add the 2 - 3 TBSP water and process is smooth.
Serve in bowl with paprika sprinkled on top with another TBSP olive oil if desired.
If you want some additional flavor, add green chili, artichoke hearts or roasted red pepper at the end.
Store in an air tight container.
Side note: Garbanzo beans are a low glycemic food that will not significantly affect your blood glucose levels unless they are commercially prepared with added sugars.
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| Marinated Asparagus |
Marinated Asparagus
2 lbs asparagus
3/4 cup vegetable oil
1/2 cup white wine vinegar
2 TBSP dried basil
2 tsp dried oregano
2 minced garlic
4 green onions
In a large pot bring water to a boil and put in asparagus, reduce heat to simmer 3-4 minutes. Rinse in ice water and refrigerate for 2-3 hours. Remove from refrigerator, mix the other ingredients and pour over the asparagus. Let stand for 1-2 hours stirring occasionally.
Side note: Veggies such as asparagus are naturally low carb and have a low glycemic index.
Tuna Patties (No picture yet)
2 5 oz can tuna in water, drained
1/4 cup chopped red onion
1/2 cup rolled oats
1 egg
1/4 cup shredded cheddar cheese
4 TBSP soy mayonnaise
1 tsp lemon juice
Chopped jalapeno (optional)
2 TBSP olive oil
In a large bowl mix all the ingredients together. Form 4 patties from the mixture. In large fry pan heat oil and fry patties 4 to 5 minutes on each side over medium heat until browned.
Delish with Mayonice cocktail sauce (see recipe) or top with favorite cheese and melt. Even better with slice of tomato and cheese quick broiled after frying in pan.
4 Servings
Side note: Tuna is an excellent, low-calorie food choice for your diabetes diet, providing you with protein, omega-3 fatty acids, vitamin D and other important micronutrients.
Mayonice Cocktail Sauce* (No picture yet)
1/2 cup Mayonice
1/2 cup ketchup
1 TBSP horseradish
Mix all together and enjoy on tuna patties or any other thing you would use cocktail sauce for.
* Until Mayonice is manufactured again use any other soy based mayonnaise.
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| Kev's Fresh Salsa |
8-9 medium cluster tomatoes
2 cloves minced garlic
1 whole jalapeno quartered and sliced
1 whole serrano pepper quartered and sliced
1/4 cup chopped onion
1/2 tsp ground cumin
1/2 bunch cilantro
Juice from 1/2 lime
Blanch the tomatoes in boiling water for 2 minutes and rinse in cold water and peal the skin off. This is a large batch so it will require about 3 batches in the food processor. I use 1/3 of the tomatoes in each batch, so tomatoes with peppers and garlic in on, tomatoes with onions and cumin in another and tomatoes with cilantro and lime in the last. Pulse each batch until you get the consistence you like. Usually about 10 gives and nice blend. Refrigerate at least one hour.
As with all recipes you might want to add or delete some things. We like our salsa with a bit of a bite but if you don't, omit the serrano pepper, or if you want it really spicy substitute a habanero pepper!
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| Over the Rainbow Chard |
One bunch rainbow chard rinsed and chopped, discarding the stalk
2 TBSP olive oil
1 TBSP butter
1 TBSP minced garlic
1 TBSP balsamic vinegar
Heat olive oil, butter and garlic over medium heat, add the rainbow chard stirring occasionally for 15-20 minutes as chard is reducing. Last 5 minutes add the balsamic vinegar and stir.
4 servings
Side note: Chard may provide special benefits in the diets of individuals diagnosed with diabetes.
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| Mashed Cauliflower |
1 medium head cauliflower
2 TBSP butter
1/4 cup soy based mayonnaise
1/4 cup grated parmesan cheese
Steam cauliflower 15 to 20 minutes until tender. Put into mixing bowl with butter, soy based mayonnaise and grated parmesan cheese. Use a potato masher, mash everything together.
4 Servings
Cauliflower is an excellent source of Vitamin C, Vitamin K, folate and fiber.
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| Green Bean Almondine |
Green Bean Almondine
1 pound fresh green beans
1 TBSP olive oil
1 TBSP butter
2 cloves garlic minced
1 medium shallot or 1/4 cup red onion sliced thin
1/8 cup slivered almonds
1/2 juice from lemon
Pinch kosher salt (optional)
Cut ends off green beans then cut in half or thirds. Heat olive oil, butter and garlic over medium heat, add beans and shallots/red onion and saute 10 to 15 minutes until just turning tender. Add the almonds, lemon juice and salt and continue to saute for 5-7 minutes or until almonds start to brown.
4 servings
Side note: Foods such as green beans are high in fiber and low in carbohydrates, which make them ideal for people with diabetes.
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| Grilled Asparagus |
1 pound asparagus with ends snapped off
1/4 cup olive oil
3-4 garlic cloves minced
Put asparagus, olive oil and garlic in a zip bag and marinate at least one hour. Heat your grill to medium heat and place asparagus on grilling plate. Using a spatula to turn occasionally cook for about 15 minutes or until desired crispness.
4 Servings
Side note: Veggies such as asparagus are naturally low carb and have a low glycemic index.
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| Zucchini Pizza Spears |
3 medium zucchini (Italian squash)
1/2 cup olive tapenade (usually found in grocery olive bars)
1/2 cup low carb gluten free marinara sauce
3 medium tomatoes
3 slices provolone cheese
Fennel seed (optional)
Slice zucchini length wise and scoop out seeds. Use a potato peeler and scrape along the bottom of zucchini so they won't roll around in pan. In small mixing bowl mix olive tapenade and marinara sauce and spoon into zucchini boats. Slice tomatoes and place on top of mixture, then slice provolone and place on top. Sprinkle fennel seed on top, bake at 350 for 30 minutes.
3 or 4 Servings
Side note: Non-starchy vegetables can help to add bulk and nutrition to your meals for less carbohydrates and calories.
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| Grilled Sweet Pepper Casserole |
1 package small sweet peppers
1/2 cup quinoa
2 tomatoes cut up
1/2 head cauliflower chopped
1/4 cup diced onion
1/2 cup soy based mayonnaise
1/3 cup grated parmesian cheese
Grill peppers on BBQ until skin starts peeling. Remove from grill and cool. Once you can touch the peppers, trip off the ends and dice them and place in mixing bowl. In sauce pan cook 1/2 cup quinoa in 3/4 cup water until water is absorbed and quinoa is tender. In mixing bowl that has the peppers add the tomatoes, cauliflower, onion, quinoa and soy based mayonnaise. Stir together and put into baking dish. Top with the parmesian cheese and bake at 350 for 45 minutes.
4 Servings
Side note: Peppers are a very good source of fiber, folate and vitamin K as well as the minerals molybdenum and manganese.
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| Cauliflower Crust Pizza |
For the crust:
2 cups raw cauliflower processed until the size of couscous
2 cups part-skim shredded mozzarella cheese
2 large eggs
2 TBSP dried fennel
2-3 TBSP corn meal
For the toppings:
Be creative, here are a few suggestions but don't make a mountain.
Low carb gluten free marinara sauce
Olive tapenade (from grocery olive bar)
Spinach
Chopped artichoke hearts
Sliced peppers
Sliced zucchini
Chopped red onion
Chopped green chili
Mushrooms (brown not white)
Shredded mozzarella cheese
Sliced provolone cheese
Preheat oven to 425. Combine crust ingredients in a bowl and mix together. Grease pizza pan or 9x13 baking dish. Sprinkle corn meal on pan/dish. Take crust mixture and spread on pan/dish evenly. Bake 15 - 18 minutes or until the edges are a golden brown. Allow to cool for at least 5 minutes then slide spatula around from edges and underweight to loosen and help prevent sticking.
Top crust with your favorite toppings and bake 15 to 20 minutes at 425 degrees until golden and bubbly.
4-6 Servings
Side note: You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis.
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| Stuffed Portabella Mushrooms |
(Not so great of a picture taken with Green Bean Almondine and Mashed Cauliflower)
Stuffed Portabella Mushrooms
2 large portabella mushroom tops
1/4 cup red lentils
2 bella mushrooms chopped fine
1/8 cup chopped red onion
1/4 cup cottage cheese
1/4 cup grated parmesan cheese
Cook red lentils in 1/2 cup water 20 minutes or until water is absorbed and lentils are tender. In a mixing bowl combine all the ingredients then stuff the portabella mushroom caps tightly. Top with grated parmesan cheese and bake at 350 for 40 minutes.
2 Servings
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| New Mexican Egg |
1 large egg
1 TBSP half and half
1 TBSP grated cheddar cheese
2 tortilla chip broken up
1 TBSP Kev's fresh salsa
In small bowl mix first 4 ingredients together then spoon in the salsa. Microwave for 40 seconds, stir then microwave for another 20 seconds.
1 Serving
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| Quinoa Balls |
1 cup quinoa
1 cup red lentils
1 medium onion finely chopped
1/2 cup olive oil
1 TBSP tomato paste
1 TBSP cumin
1 lemon juiced
1/2 cup gluten free low carb marinara sauce
1/3 cup chopped green onions
Grated parmesan cheese to taste
Bring red lentils to a simmer in 2 1/2 cups water, after most of the water (not all) has evaporated, add the quinoa and cook until water is evaporated. Cover pot and remove from heat.
In another pot saute onion and olive oil until translucent, about 8-10 minutes. Add tomato paste and cumin and stir well. Add lentil / quinoa mixture and stir occasionally about 10 minutes over low heat. Cover pot and remove from heat to cool.
Heat marinara sauce in another pot.
Once mixture has cooled add chopped green onions and shape into oval shaped balls. Sprinkle lemon juice on balls and top with marinara sauce and parmesan cheese.
4 servings
Side note: Quinoa is a whole-grain with a low glycemic index to support an even blood sugar, it is packed with protein, fiber, vitamins, minerals and phytochemicals.
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| Polenta Stuffed Chiles |
1/3 tube corn polenta
2 - 5.75oz whole green chilies
1/3 cup cottage cheese
1/8 cup crumbled feta cheese
2-3 TBSP Kev's fresh salsa
Grated cheddar cheese
In mixing bowl crumble the corn polenta and mix in cottage cheese, feta cheese and salsa. Take chilies and slice one side. Stuff the chilies with the polenta mixture evenly and place in baking dish. Sprinkle desired amount of grated cheddar cheese and bake for 45 minutes at 350 degrees.
Note: for this picture I took a can of low sodium low salt re-fried beans and spread it on the bottom of the baking dish with some chopped onions and placed the stuffed chilies on top.
4 servings
Side note: Polenta, and starchy vegetables are all good carbs.
Easy Greek Salad
Easy Greek Salad (but yummy)
1 head romaine lettuce torn into bite size pieces
2 medium tomatoes diced
1 medium hot house cucumber
1 cup kalamata olives pitted and halved
1/2 medium red onion sliced thinly
3 TBSP extra virgin olive oil
2 TBSP freshly squeezed lemon juice
1/2 tsp dried oregano
1/2 cup crumbled feta cheese
Place lettuce in large bowl and add tomatoes, cucumbers, olives and onion and set aside.
Mix olive oil, lemon juice and oregano in bowl and whisk.
Pour over salad and toss, sprinkle feta cheese on top and serve.
6 -8 servings
Tofu, Spinach Basmati Rice
1 cup Basmati rice cooked
2 TBSP olive oil
1 box extra firm tofu
1 sweet onion chopped
6-8 oz fresh spinach
5-6 sliced mushrooms
1/4 cup grated parmesan cheese
Cook the Basmati rice according to package directions. Meanwhile dice the tofu into bite size cubes and brown in olive oil. Once browned remove from pot and set aside. Sauté the onions until nearly caramelized then add mushrooms and continue to sauté for another 5 minutes. Return the tofu to the pot and add the rice, spinach and cheese and cook until heated through.
6 servings
Side note: Basmati rice can be part of a healthy diabetic meal, as long as you keep portion sizes reasonable and control the servings of other carbohydrate-containing foods served at the same meal.
Roasted Cauliflower
Roasted Cauliflower
1 medium head cauliflower trimmed and cut into florets
3 cloves garlic minced
1/4 cup olive oil
2 TBSP lemon juice
4 TBSP grated parmesan cheese
Heat oven to 450 degrees. Combine cauliflower and garlic in large bowl. Drizzle olive oil and lemon juice and stir until coated. Transfer in single layer to baking dish and sprinkle on cheese. Roast for about 25 minutes.
Serves 6
Side note: You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis.
Mom's Marinated Pea Salad
Mom's Marinated Pea Salad
1 10 oz bag frozen peas, thawed
1 14 oz can unmarinated can artichoke quarters
1 cup chopped celery
1/2 cup sliced green olives (I prefer from the olive bar in the store)
Dressing
1/2 cup vegetable oil
1/4 cup cider vinegar
3 drops Stevia
1 tsp salt
Mix all together and let marinate in refrigerator at least 4 hours.
Serves 6
My mom used to make this for special occasions and I always make it on Christmas Eve in her honor.
Twice Baked Acorn Squash
Twice Baked Acorn Squash
2 acorn squash
2 TBSP olive oil
1/2 cup basmati rice
1/2 cup toasted slivered almonds
1/2 cup dried cranberries
1/2 cup chopped onion
2 mushrooms chopped
1/2 cup shredded mozzarella cheese
Slice squash in half and remove seeds. Spread olive oil on baking sheet and place squash cut side down and bake at 350 for 45-60 minutes or until fork slides in easily. While squash is in the oven, cook the rice according to directions. Sauté onions and mushrooms in a little butter until soft. Once squash is cooked and cooled spoon out the shell being carful not to pierce the skin of the squash and put into a bowl. Mash the squash, then add the rice, onions and mushrooms, almonds, cranberries and cheese and mix together. Spoon squash mixture back into the shells. Return them to the oven and bake at 350 for 45 minutes. For added flavor, sprinkle the top with parmesan cheese.
Serves 4
Another Christmas Eve hit and can be made the day before.
Black Eyed Peas
Black Eyed Peas
16 oz Black eyed peas (from grocery bulk section)
4-5 carrots peeled and sliced
1/2 medium onion diced
2 garlic cloves minced
water
1/2 cup lemon juice
1 15 oz can fire roasted diced tomatoes
1 7 oz can chopped green chili
Bunch kale
Soak peas in water overnight. The next morning put Black eyed peas, carrots, onion and garlic in slow cooker and cover with water until about 1/2 inch above peas. Set cooker on low and cook for at least 6 hours. Put in lemon juice, tomatoes and green chili in and cook for at least one hour. Chop up the kale and put in one half hour before serving.
Serves 8
We make this every New Years but it is so good we have it many times on cold winter nights.
Yummy Vegetarian Collard Greens
Yummy Vegetarian Collard Greens
2 bunches organic collard greens
1 32 oz box organic vegetable broth
1 large onion chopped
4-5 garlic cloves minced
1 TBSP smoked paprika
1/2 cup cider vinegar
Chop the stems off the collard greens. Place 2-3 leaves on top of each other and roll up. Slice the greens in 1/2 - 1 inch slices. Place the greens, vegetable broth, onion, garlic, paprika and vinegar into pressure cooker and stir. Set the pressure cooker to 7 minutes.
If you don't have a pressure cooker, you may cook in large pot for hour to hour and half.
Serves 8
Another New Years favorite but wonderful year round.
1 cup organic cooked quinoa is the basis for this salad, what you add to it is unlimited. Here are a few ideas:
Roasted brussel sprouts
Roasted cauliflower
Sliced tomatoes
Sun dried tomatoes
Sliced olives
Artichoke hearts
Crushed walnuts
Slivered almonds
Chopped red onion
Diced avocado
Sliced green onion
On and on
Dressing is to taste as well but the basis is:
Juice of one lemon
Olive oil to taste
Basamic vinaigrette to tast
Walden Farms Super Fruits Balsamic vinaigrette is yummy and sugar free to taste
Mix all together and chill for at least 2 hours or overnight
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