diabetic domination: 55 totally new sugar free scrumptious recipes - reverse diabetes while losing...
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Diabetic Domination
55 Totally New Sugar-Free
Scrumptious Recipes
Reverse Diabetes While Losing Weight
and Feel Great Doing it!
Bonus: 5 Amazing Sugar-Free
Smoothie Fusions
To Cure Diabetes
Click Here
Table of Contents
Introduction
Delicious Sugar-Free Diabetic-Friendly
Recipes
Whole Wheat Applesauce Pancakes
Honey Mint Fruit Salad
Whole Grain Blueberry Muffins
Sausage and Veggie Frittata
Berries with Cashew Cream
Chocolate Zucchini Muffins
Coconut Flour Banana Pancakes
Spicy Turkey Sausage Patties
Mediterranean Tomato Basil Frittata
Skillet Eggs with Spinach
Sweet Potato Hash with Walnuts
Almond Flour Banana Bread
Corn and Black Bean Salad
Dijon Egg Salad on Lettuce
Ginger Carrot Soup
Mediterranean Tuna Salad
Sesame Spinach Salad with
Strawberries
Creamy Cauliflower Soup
Curried Butternut Squash Soup
Chopped Salad with Balsamic
Dressing
Chilled Avocado Soup
Chicken and Vegetable Soup
Apple Chicken Salad with Pecans
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Spring Salad with Avocado and
Walnuts
Grilled Beef and Veggie Kebabs
Ginger Chicken Stir-Fry
Almond-Crusted Tilapia
5/175 Grilled Salmon with Balsamic Glaze
Rosemary Chicken and Veggies
Thai-Style Grilled Flank Steak
Coconut Vegetable Curry
Tomato Basil Whole-Wheat Linguine
Herb-Crusted Pork Tenderloin
Seared Scallops over Arugula
Baked Haddock with Mango Salsa
Hearty Beef and Vegetable Stew
Three Bean Vegetarian Chili
Whole Wheat Lemon Garlic Pasta
Creamy Banana Pudding
Coconut Flour Pumpkin Cookies
Honey Baked Bananas
Chocolate Banana “Ice Cream”
Avocado Chocolate Mousse
Black Bean Brownies
Cinnamon Spiced Applesauce
8 / 247
Chocolate Chia Seed Pudding
Easy Peanut Butter Cookies
Grilled Balsamic Peaches
Gluten-Free Blueberry Crisp
Greek Yogurt Fruit Parfaits
Bonus: 5 Amazing Sugar-Free Smoothie
Fusions
Zucchini Green Apple Smoothie
Glorious Green Smoothie
Ginger, Beet and Apple Smoothie
Mango Green Tea Smoothie
Avocado, Lime and Walnut Smoothie
Introduction
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To Cure Diabetes
Naturally Click Here Diabetes is a very serious medical
condition which occurs in individuals
whose bodies have trouble utilizing or
producing insulin. Insulin is a type of
hormone produced by the pancreas
which the body uses to regulate the
metabolism of certain foods. When you
eat, your body breaks down food into its
most basic components, glucose, which
is then absorbed into the bloodstream
and used for energy. In order to make
sure your body properly absorbs this
glucose, your pancreas produces insulin
– this hormone helps to keep your blood
sugar from going too high or too low.
Individuals with diabetes, however,
either do not produce enough insulin or
they have developed a resistance to
insulin – either case results in
dangerously high blood sugar levels
which can lead to a number of serious
health problems.
Even though diabetes is a very serious
disease, it can easily be managed
through following a healthy diet. Not
only can a healthy diet help to reduce
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the severity of your symptoms, but it
may be able to reverse your diabetes
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completely. A large percentage of
individuals suffering from diabetes are
also overweight or obese – a surplus of
adipose fat deposits on the body is one
of the greatest risk factors for diabetes.
This being the case, losing weight by
following a healthy diet is one of the
most effective treatment methods for
diabetes.
The key to managing your diabetes
through a healthy diet is to eat a variety
of different foods that have a low
glycemic index rating. The glycemic
index is a scale that rates foods on a
scale of 0 to 100 based on their
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potential to affect your blood sugar
levels. Sugary foods and simple
carbohydrates – foods that are quickly
metabolized and absorbed into the
blood stream – have a high glycemic
index because they have a significant
effect in raising your blood sugar level.
Foods like vegetables and whole grains
are lower on the glycemic index scale
because your body absorbs these foods
more slowly so you do not experience a
sudden blood sugar spike followed by a
crash.
The diabetic diet is focused on healthy
foods like vegetables, fruits, whole
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grains, beans, legumes, lean meat, and
fat-free dairy products. It is important
that you limit your intake of refined
sugar and processed carbs because
these foods are high on the glycemic
index scale. Fiber is also incredibly
important for the diabetic diet because
it helps to improve your digestion and it
also helps to regulate your blood sugar
levels. Heart-healthy fats like avocado,
nuts, olive oil, and seeds are also an
important part of the diabetic diet, as
are lean meats and fish. While following
the diabetic diet you should avoid too
many saturated and trans fats and you
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should keep an eye on your sodium
intake – aim for no more than 2,300 mg
of sodium per day.
In order to properly manage your
diabetes you will need to speak to your
doctor or a qualified nutritionist to
determine how much you should be
eating every day. The key to healthy
weight loss is to consume fewer calories
than your body burns each day. Keep in
mind, however, that your body has a
minimum requirement for the number
of calories needed to maintain
important bodily functions like
respiration and digestion, so you should
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not go below this number. The amount
of calories you should consume for
weight loss varies from one person to
another, so talk to your doctor or
nutritionist. Your doctor or nutritionist
will also be able to help you determine
how many carbohydrates you should be
consuming each day – this will have an
impact on the efficacy of any diabetes
medication you are taking. Again, this
will vary from one person to another. In
this book you will find a collection of 50
delicious recipes that are designed for
the diabetic diet. These recipes are
made with fresh produce, whole grains,
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non-fat dairy products, and lean
sources of protein. You will also receive
a bonus gift of 5 sugar-free smoothie
fusions using all-natural ingredients.
Use these recipes to structure your own
individual diabetes diet as you start
your journey toward a leaner and
healthier you.
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Delicious Sugar-Free
Diabetic-Friendly Recipes
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Cure Diabetes in 21
Days The recipes in this book are made from
fresh, wholesome ingredients with no
sugar added. The only sugar included in
these recipes comes from fresh fruit.
Use these recipes to structure your own
individual diabetic diet plan to help you
achieve your weight loss goals to reduce
your symptoms of diabetes or to
reverse it entirely!
Recipes Included in this Book:
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Whole Wheat Mediterranean To-
Applesauce mato Basil Frittata
Pancakes
Honey Mint Fruit Spicy Turkey
Sausage Patties Salad
Whole Grain Blue Skillet Eggs
with Spinach berry Muffins
Sausage and Veg Sweet Potato Hash
with Walnuts gie Frittata
Berries with Banana Bread
Almond Flour
Cashew Cream
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Chocolate Zucchini Corn and Black
Bean Salad Muffins
Mediterranean
Coconut Flour Tuna Salad
Banana Pancakes
Herb-Crusted Pork
Ginger Carrot Soup Tenderloin
Sesame Spinach Baked
Haddock
Salad with with Mango Salsa
Strawberries
Hearty Beef and
Creamy Cauliflower Vegetable
Stew
Soup
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Three Bean Veget-
Dijon Egg Salad on arian Chili
Lettuce
Seared Scallops
Curried Butternut over Arugula
Squash Soup
Whole Wheat Le-
Chopped Salad mon Garlic
Pasta with Balsamic
Dressing Creamy Banana
Pudding
Chilled Avocado
Soup Honey Baked
Bananas
Coconut Flour
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Apple Chicken Pumpkin Cookies
Salad with Pecans
Avocado Chocolate
Chicken and Ve- Mousse getable
Soup
Cinnamon Spiced
Spring Salad with Applesauce
Avocado and
Walnuts Easy Peanut Butter
Cookies
Grilled Beef and
Veggie Kebabs Chocolate Banana
“Ice Cream”
Ginger Chicken
Stir-Fry Black Bean
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Brownies
Almond-Crusted
Tilapia Chocolate Chia
Seed Pudding
Rosemary Chicken and Veggies
Grilled Balsamic
Peaches
Thai-Style Grilled
Flank Steak Gluten-Free
Blueberry Crisp
Coconut Vegetable
Curry
Whole-WheatTomato Basil
Linguine
Greek Yogurt Fruit Parfaits
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Grilled Salmon with
Balsamic Glaze
Whole Wheat Applesauce Pancakes
Servings : 3
Ingredients :
Cure Diabetes in 21
Days • 1 cup unsweetened almond milk
( or skim milk )
• 1 tablespoon apple cider vinegar
• 1 cup plus 2 tablespoons
wholewheat flour
19/175 • 1 large egg
• ¼ cup unsweetened applesauce
• ½ teaspoon baking powder
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• ½ teaspoon baking soda
• Pinch salt Instructions:
1. Whisk together the milk and
vinegar in a bowl then let set for
5 minutes.
2. In a separate bowl, beat together
the flour, honey, baking powder,
salt and baking soda.
3. Combine the eggs, applesauce,
and milk mixture in another bowl
and whisk smooth.
4. Add the wet ingredients to the
dry and whisk until smooth and
well combined.
5. Preheat a large skillet over
medium-high heat and grease
with cooking spray.
6. Spoon the batter into the skillet
using 2 to 3 tablespoons per
pancake.
7. Cook for 1 to 2 minutes until
bubbles form in the surface of the
batter then flip the pancakes.
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8. Cook for another minute or so
until the underside is browned.
Honey Mint Fruit Salad
Servings : 8
Ingredients :
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To Cure Diabetes
Permanently Click
Here • 4 cups fresh chopped melon
( assorted )
• 2 cups fresh sliced strawberries
• 2 cups fresh chopped pineapple
• 1 ripe mango, pitted and
chopped
• 1 cup red seedless
grapes, halved
• ¼ cup fresh lime juice
• 2 tablespoons raw honey
• ¼ cup fresh chopped mint
Instructions:
1. Combine the fruit in a large
serving bowl and stir together.
2. In a small bowl, whisk together
the lime juice and honey then
pour over the fruit.
3. Toss in the mint until
well combined.
4. Chill until ready to serve.
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Whole Grain Blueberry Muffins
Servings : 12
Ingredients :
To Cure Diabetes
Permanently Click
Here • 1 ¼ cups whole-wheat flour
• 1 cup old-fashioned oats
• ¼ cup ground flaxseed
• 3 tablespoons finely chopped
almonds
• 1 ¼ teaspoon baking powder
• ¾ teaspoon baking soda
• Pinch salt
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• 1 cup non-fat Greek yogurt
• ¼ cup unsweetened applesauce
• ¼ cup raw honey
• 2 tablespoons orange juice
• 1 large egg
• 1 ¼ teaspoon vanilla extract
• 2 cups fresh blueberries, rinsed
well
Instructions:
1. Preheat the oven to 375°F and line
a muffin pan with paper liners.
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2. Combine the flour, oats,
flaxseed, almonds, salt, baking
soda, and baking powder in a
food processor.
3. Pulse the mixture until it is finely
ground.
4. In a large mixing bowl, beat
together the yogurt, applesauce,
honey, orange juice, egg and
vanilla extract.
5. Beat in the dry ingredients until
the batter is smooth and well
combined.
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6. Fold in the blueberries then
spoon the batter into the pan,
filling each cup about 2/3 full.
7. Bake for 22 to 25 minutes until a
knife inserted in the center
comes out clean.
8. Cool the muffins for 5 minutes in
the pan then turn out onto a wire
rack to cool completely.
Sausage and Veggie Frittata
Servings : 4
Ingredients :
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• 1 red bell pepper, cored and
diced
• 1 cup diced mushrooms
• ½ cup diced yellow onion
• 6 ounces ground turkey sausage,
crumbled
• Salt and pepper to taste
• 1 cup egg substitute (or egg
whites)
• ¼ cup non-fat milk
• ½ cup reduced-fat cheddar
cheese
Instructions:
1. Preheat the broiler in your oven
to high heat.
2. Grease an ovenproof skillet with
cooking spray and heat it over
medium-high heat.
3. Add the peppers, onions, and
mushrooms and cook for 5
minutes, stirring often.
4. Stir in the sausage and season
with pepper and a pinch of salt to
taste.
5. Cook until the sausage is evenly
browned then spoon off any fat.
6. Whisk together the eggs, milk,
and cheese then pour into the
skillet.
7. Cover and cook for 5 minutes
until the egg is just set.
8. Transfer the skillet to the oven
and broil for 1 to 2 minutes until
the top is browned.
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Berries with Cashew Cream
Servings : 6 to 8
Ingredients :
To Cure Diabetes
Click Here • 1 cup raw cashews, soaked in
water 2 hours
• 4 to 6 tablespoons water
• 1 to 2 tablespoons raw honey
• ½ teaspoon vanilla extract
• 4 cups fresh sliced strawberries
• 2 cups fresh blueberries
Instructions:
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1. Combine all of the ingredients
except for the fruit in a blender
and blend until smooth and well
combined.
2. Divide the fruit between bowls
and drizzle the cashew cream
over top to serve.
3. Sprinkle with ground cinnamon,
if desired.
Chocolate Zucchini Muffins
Servings : 12
Ingredients :
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To Cure Diabetes
Click Here • 1 medium zucchini, grated or
shredded
• 1 ¼ cup whole-wheat pastry flour
• ¼ cup plus 1 tablespoon
unsweetened cocoa powder
• 1 teaspoon baking soda
• Pinch salt
• 1 large egg plus 1 egg white
• ¼ cup raw honey
• 2 tablespoons melted coconut oil
• 1 teaspoon vanilla extract
• ¼ cup unsweetened applesauce
• ½ cup non-fat milk (or almond
milk)
Instructions:
1. Preheat the oven to 350°F and
line a muffin pan with paper
liners.
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2. Spread the zucchini on a clean
kitchen towel then roll it up and
squeeze out as much moisture as
possible.
3. In a mixing bowl, whisk together
the flour, cocoa powder, salt, and
baking soda.
4. In a separate bowl, beat together
the egg, egg whites, honey,
coconut oil, and vanilla extract
until smooth.
5. Stir in the applesauce and milk
then fold in the zucchini.
6. Gradually add the dry
ingredients, stirring until well
combined.
7. Spoon the batter into the
prepared pan, filling the cups
about
2 /3 full.
8. Bake for 22 to 25 minutes or until
a knife inserted in the center
comes out clean.
9. Cool the muffins in the pan for 5
minutes then turn out onto a wire
rack to cool completely.
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Coconut Flour Banana Pancakes
Servings : 4
Ingredients :
• ½ cup sifted coconut flour
• 1 cup unsweetened
applesauce
• 5 large eggs, whisked
• ¼ cup coconut oil, melted
• 1 teaspoon baking soda
• ½ teaspoon vanilla extract
• Pinch salt Instructions:
1. Combine all of the ingredients in
a food processor and blend
smooth.
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2. Let the batter set for about 5
minutes to thicken.
3. Preheat a large skillet over
medium-high heat and grease
with cooking spray.
4. Spoon the batter into the skillet
using 3 to 4 tablespoons per
pancake.
5. Cook for 1 to 2 minutes until
bubbles form in the surface of
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the batter then flip the
pancakes.
6. Cook for another minute or so until
the underside is browned.
Spicy Turkey Sausage Patties
Servings : 8
Ingredients :
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To Cure Diabetes
Click Here • 1 lbs. lean ground turkey
• 1 teaspoon dried sage
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon paprika
• 1/8 teaspoon fresh ground
pepper
• Pinch cayenne pepper
Instructions:
1. Combine the turkey and
seasonings in a large bowl by
hand until well blended.
2. Shape the mixture by hand into
eight patties.
3. Place the patties on a plate then
cover and chill for 1 to 2 hours.
4. Heat a large skillet over medium
heat and grease with cooking
spray.
5. Add the patties and cook for 5 to
6 minutes on each side until
browned and cooked through.
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Mediterranean Tomato Basil Frittata
Servings : 4
Ingredients :
• 1 teaspoon coconut oil
• 1 medium red onion, sliced thin
• 2 cups cherry tomatoes, halved or
quartered
• 6 large eggs
• 2 tablespoonsfresh chopped
basil
• Salt and pepper to taste
• ¼ cup reduced-fat feta cheese,
crumbled or chopped
Instructions:
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1. Heat the oil in a large ovenproof
skillet over medium heat.
2. Add the onions and tomatoes and
cook for 6 to 8 minutes until the
onions are tender.
3. Beat together the eggs, basil,
salt and pepper and pour into the
skillet.
4. Sprinkle the feta cheese over the
frittata then reduce heat to low.
43/175 5. Cover and cook for 15 minutes
until the eggs are just set then
transfer to the broiler.
6. Broil the frittata for 1 to 2
minutes until the top is browned
then slice to serve.
Skillet Eggs with Spinach
Servings : 4
Ingredients :
• 1 teaspoon coconut oil
• ½ small yellow onion, diced
• 1 clove minced garlic
• 10 ounces fresh spinach,
chopped
45/175 • 1 teaspoon lemon juice
• 4 large eggs
• Salt and pepper to taste
Instructions:
1. Preheat your oven to 300°F.
2. Melt the coconut oil in a large
ovenproof skillet over medium
heat.
3. Add the onion and garlic and
cook for 6 to 8 minutes until the
onion is tender.
4. Stir in the spinach and lemon
juice then cook for 4 minutes or
so until the spinach is wilted.
5. Use a spoon to create four
indentations in the spinach
mixture and crack an egg into
each
46/175 one – season with salt and
pepper to taste.
6. Transfer the skillet to the oven
and cook for 12 to 15 minutes
until the eggs are cooked to the
desired level.
Sweet Potato Hash with Walnuts
Servings : 4 to 6
Ingredients :
To Cure Diabetes
Naturally Click Here • 1 tablespoon coconut oil
• 2 large sweet potatoes, peeled
and diced
• ½ small yellow onion, chopped
• 1 clove garlic, minced
48/175 • Salt and pepper to taste
• 1 teaspoon chili powder • Pinch
cayenne pepper
• ¼ cup chopped walnuts
Instructions:
1. Heat the oil in a large skillet over
medium heat.
2. Add the sweet potatoes, onions,
and garlic and stir well to
combine.
3. Season with salt and pepper to
taste and sprinkle with chili
powder and cayenne pepper.
4. Cook for 8 to 12 minutes, stirring
occasionally, until the sweet
potatoes are tender.
49/175 5. Add the walnuts and cook for
another 2 minutes – serve hot.
Almond Flour Banana Bread
Servings : 8 to 10
Ingredients :
• 3 medium overripe
bananas, peeled
• 1 large egg
• 1 /3 cup raw honey
• 3 tablespoons melted coconut oil
51/175 • 1 tablespoon baking powder
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• ½ teaspoon salt
• ½ cup non-fat milk or almond milk
• 1 ¼ cups gluten-free flour blend
• 1 ¼ cups almond flour
• 1 ¼ cups old-fashioned oats
Instructions:
1. Preheat the oven to 350°F and
grease a regular loaf pan with
cooking spray.
2. Place the bananas in a large
mixing bowl and mash well with
a fork.
3. Stir in the egg, honey, coconut
oil, vanilla extract, baking
powder, cinnamon, salt and milk
– stir until well combined.
4. Add the almond flour, glutenfree
flour, and oats and stir well.
5. Pour the batter into the prepared
pan and spread it evenly.
6. Bake for 1 hour to 1 hour 15
minutes until a knife inserted in
the center comes out clean.
7. Cool the bread completely before
removing from the pan to cut.
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Corn and Black Bean Salad
Servings : 4 to 6
Ingredients :
• 2 cups frozen corn,
whole kernels
• 1 (14 ounce) can black beans,
rinsed and drained
• 1 medium red pepper, cored and
diced
• ½ small red onion, diced
• ¼ cup fresh chopped cilantro
• 1 teaspoon ground cumin
• Juice from 1 lime
• Salt and pepper to taste
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• Fresh chopped parsley
Instructions:
1. Combine all of the ingredients in
a large mixing bowl and toss
well.
2. Let the salad stand at room
temperature for about 15
minutes then toss again.
3. Serve the salad cold, topped with
fresh chopped parsley.
Dijon Egg Salad on Lettuce
Servings : 4
Ingredients :
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• 6 large hardboiled eggs, peeled
and diced
• 1 cup diced celery
• ¼ cup sliced green onion
• 2 tablespoonsfresh chopped
parsley
• 3 to 4 tablespoonslite
mayonnaise
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Chopped romaine lettuce
Instructions:
1. Combine the eggs, green onion,
celery, and parsley in a mixing
bowl.
2. Stir well to combine then toss in
the mayonnaise and Dijon
mustard.
3. Season the egg salad with salt
and pepper to taste.
57/175 4. Chill until ready to serve and
serve over a bed of chopped
romaine.
Ginger Carrot Soup
Servings : 4 to 6
Ingredients :
• 4 cups chicken broth
• 2 cups baby carrots, chopped
• 1 medium yellow onion, diced
• 3 cloves minced ginger
59/175 • 1 tablespoon fresh grated ginger
• ½ cup non-fat milk or almond milk
• Salt and pepper to taste
• Fresh dill to garnish
Instructions:
1. Pour the broth into a large
saucepan and heat it over
medium-high heat.
2. Add the carrots, onion, ginger,
and garlic and bring to a boil.
3. Reduce heat and simmer for 20
minutes or so until the carrots
are very tender.
4. Remove from heat and puree the
soup using an immersion
blender.
60/175 5. Return the saucepan to the heat
and whisk in the milk.
6. Season with salt and pepper to
taste then serve hot garnished
with fresh dill.
Mediterranean Tuna Salad
Servings : 4 to 6
Ingredients :
Cure Diabetes in 21
Days • 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon minced garlic
62/175 • Pinch salt
• 1 medium seedless cucumber,
diced fine
• 1 medium tomato, seeded and
diced
• ¼ cup chopped black olives, pitted
• 2 (5 ounce) cans tuna in water,
drained and flaked
• ½ cup reduced-fat feta cheese,
crumbled
• Whole-wheat pitas (optional)
Instructions:
1. Whisk together the olive oil,
lemon juice, garlic, and salt in a
small bowl.
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2. In a large mixing bowl, combine
the cucumber, tomato, olives,
and tuna – toss in the dressing
along with the feta cheese.
3. Cover and chill the salad for at
least 1 hour then serve on whole-
wheat pitas or over a bed of
lettuce.
Sesame Spinach Salad with
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Strawberries
Servings : 4
Ingredients :
• 6 cups fresh baby spinach,
chopped
• ¼ cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• ½ tablespoon balsamic vinegar
• 1 teaspoon toasted
sesame seeds
• Salt and pepper to taste
• 1 cup diced strawberries
Instructions:
1. Divide the spinach evenly
between four salad plates.
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2. Whisk together the remaining
ingredients aside from the
strawberries in a mixing bowl.
3. Toss in the strawberries then
spoon them over the salads to
serve.
Creamy Cauliflower Soup
Servings : 4
Ingredients :
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• 1 tablespoon coconut oil
• 1 large yellow onion, chopped
• 1 tablespoon minced garlic
• 1 ½ lbs. cauliflower, chopped into
florets
• 2 (13.5 ounce) cans coconut milk
• 1 tablespoon curry powder
• Salt and pepper to taste
Instructions:
1. Heat the oil in a large saucepan
over medium heat.
2. Stir in the onion and garlic and
cook for 3 minutes.
3. Add the cauliflower, curry
powder, coconut milk, salt and
pepper.
4. Bring the mixture to a boil then
reduce heat and simmer for 30 to
35 minutes until the cauliflower
is very tender.
68/175 5. Remove the soup from the heat
and puree it using an immersion
blender.
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6. Adjust the seasonings to taste
and serve hot.
Curried Butternut Squash Soup
Servings : 6 to 8
Ingredients :
Cure Diabetes in 21
Days • 1 ½ tablespoons coconut oil
• 3 cups chopped butternut
squash
• 1 medium white onion, diced
70/175 • 1 small carrot, peeled
and chopped
• 1 tablespoon minced garlic
• 3 tablespoons Thai red curry paste
• 1 ½ teaspoons ground cumin
• 1 teaspoon ground coriander
• Salt and pepper to taste
• 4 cups vegetable stock or broth
• ½ cup canned coconut milk
• 1 to 2 tablespoons fresh lime juice
Instructions:
1. Heat the oil in a large saucepot
over medium heat.
71/175
2. Stir in the butternut squash,
onion, carrot, garlic, curry paste,
cumin and coriander.
3. Season the soup with salt and
pepper to taste then cook for 8 to
10 minutes, stirring occasionally.
4. Bring the soup to a boil then stir
in the broth – simmer for another
15 to 20 minutes until the squash
is very tender.
5. Remove the soup from the heat
and cool for 5 minutes.
6. Puree the soup using an
immersion blender or by working
in batches with a food processor.
7. Return the soup to the pot and
whisk in the coconut milk and
lime juice. Serve hot.
Chopped Salad with Balsamic Dressing
Servings: 4
Ingredients:
• 4 cups chopped romaine lettuce
• 1 cup finely chopped red
cabbage
• ¼ cup carrot, cut into
matchsticks
73/175 • 1 avocado, pitted and sliced thin
• 1 medium red pepper, cored and
diced
• ½ cup red onion, diced
• ½ cup diced tomatoes
• ½ cup reduced fat blue cheese
crumbles
• ¼ cup extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 shallot, diced fine
• 1 teaspoon honey
• Pinch dry mustard powder
• Salt and pepper to taste
Instructions:
74/175 1. Combine the lettuce, cabbage,
and carrots in a large bowl and
toss until well combined.
2. Divide the salad among four
salad plates as evenly as
possible.
3. Top the salads with avocado, red
pepper, onion, tomatoes, and
blue cheese.
4. Whisk together the remaining
ingredients in a small bowl then
drizzle over the salads to serve.
Chilled Avocado Soup
Servings : 6
Ingredients :
• 2 tablespoons olive oil
• 1 cup yellow onion, diced
• 1 tablespoon minced garlic
• Salt and pepper to taste
76/175 • 4 large ripe avocado, pitted and
diced
• 4 cups vegetable broth
• 3 to 4 tablespoons fresh lemon
juice
• 2 cups water
• 3 tablespoonsfresh chopped
cilantro
• ½ cup canned coconut milk
Instructions:
1. Heat the oil in a skillet over
medium heat then add the onion
and garlic.
2. Cook for 2 minutes or so until just
softened then season with salt and
pepper to taste.
3. Set the skillet aside to cool while
you place the avocados in a large
bowl.
4. Stir in the vegetable broth, lemon
juice, water, and cilantro – add
the cooled onion mixture.
5. Puree the soup using an
immersion blender or blending it
in batches in a food processor
until smooth.
6. Pour the soup back into a large
bowl and whisk in the coconut
milk.
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7. Adjust seasonings to taste then
chill until ready to serve.
Chicken and Vegetable Soup
Servings : 6
Ingredients :
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• 3 to 4 lbs. whole chicken
• 4 large carrots, peeled
and chopped
• 3 large stalks celery, chopped
• 2 medium yellow
onions, chopped
• 6 whole garlic cloves, peeled
• 2 tablespoonsfresh chopped
parsley
• 2 tablespoonsfresh chopped
basil
• 1 tablespoon fresh chopped
oregano
• Salt and pepper to taste
• 2 cups chopped broccoli florets
• 1 cup sliced mushrooms
• 1 large egg, beaten
Instructions:
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1. Place the chicken in a large
stockpot and cover with water.
2. Bring the water to a boil then
reduce heat to medium-low and
simmer until the chicken is
cooked through.
3. Remove the chicken from the pot
and set aside to cool – when cool
enough to handle, shred or chop
the meat into bite-size pieces.
4. Add the carrots, onion, celery
and garlic to the stockpot.
5. Stir in the oregano, parsley,
basil, salt and pepper then bring
to a boil until the vegetables are
just tender.
6. Add the broccoli and mushrooms
to the soup then, while stirring,
drizzle in the beaten egg.
7. Stir the chicken back into the
soup and cook for 2 minutes or
so until heated through. Serve
hot.
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Apple Chicken Salad with Pecans
Servings : 8
Ingredients :
• 2 cups water
• 2 cups chicken broth
• 1 lbs. boneless skinless chicken
breasts
• 2 /3 cup light mayonnaise
• ½ cup diced celery
• 1 ripe Honeycrisp apple, cored and
diced
• 1 /3 cup chopped pecans
• Salt and pepper to taste
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Instructions:
1. Combine the water and chicken
broth in a saucepan and bring to
a boil.
2. Add the chicken and simmer over
medium-low heat for 12 to 15
minutes until the chicken is
cooked through.
3. Remove the chicken to a cutting
board to cool then shred by hand
into ½-inch chunks.
84/175
4. Combine the mayonnaise, celery,
apples, pecans, salt and pepper
in a mixing bowl.
5. Toss in the chicken the cover and
chill for 30 minutes.
6. Serve the salad cold over a bed
of lettuce.
Spring Salad with Avocado and
Walnuts
Servings : 4
Ingredients :
• 5 cups fresh spring greens
• ½ cup thinly sliced green
cabbage
86/175 • 1 large ripe avocado, pitted and
sliced
• ¼ cup coarsely chopped walnuts,
toasted
• ¼ cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon balsamic vinegar
• Salt and pepper to taste
Instructions:
1. Combine the spring greens and
cabbage in a large salad bowl and
toss well.
2. Whisk together the last four
ingredients then drizzle over the
salad and toss to coat.
87/175 3. Divide the salad among four
plates then top with sliced
avocado and toasted walnuts to
serve.
Grilled Beef and Veggie Kebabs
Servings : 4 to 6
Ingredients :
To Cure Diabetes
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Here • 1 /3 cup olive oil
• 1 /3 cup tamari
• ¼ cup raw honey
• 2 tablespoons red wine vinegar
89/175 • 1 tablespoon minced garlic
• 1 ½ lbs. sirloin steak, cut into 1-
inch chunks
• 2 large bell peppers, cored and
chopped
• 1 large yellow onion, chopped
• 20 wooden skewers
Instructions:
1. Whisk together the olive oil,
tamari, vinegar, honey, and garlic
in a shallow dish.
2. Add the meat, tossing to coat, then
cover and chill for 30 minutes up to
3 hours.
3. Soak your wooden skewers in
water for 30 minutes to keep
them from burning up on the
grill.
4. Thread the meat and vegetables
onto the skewers then place the
kebabs on the grill.
5. Brush the kebabs with more
marinade as they cook.
6. Cook for 8 to 10 minutes, turning
every 2 minutes or so, until the
meat is cooked to the desired
level.
7. Let the skewers rest for 5
minutes before serving.
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Ginger Chicken Stir-Fry
Servings : 4
Ingredients :
• 2 tablespoons coconut oil
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 4 teaspoons cornstarch, divided
• 1 tablespoon rice wine vinegar
• 1 teaspoon sesame oil
• 1 tablespoon minced garlic
• 1 inch fresh ginger, grated
• 1 lbs. boneless skinless chicken
breast, chopped
• 4 cups broccoli florets
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• 1 large green pepper, cored and
chopped
• 1 tablespoon hoisin sauce
• ¼ cup water
Instructions:
1. Whisk together the soy sauce,
honey, 1 teaspoon corn
starch,
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vinegar, sesame oil, garlic and
ginger in a small bowl.
2. Place the chicken in a plastic
freezer bag then pour in the
marinade and toss to coat – chill
for 15 minutes.
3. Heat a large skillet over high
heat and add 1 tablespoon
coconut oil.
4. Add the broccoli and cook for 4
to 5 minutes then toss in the
bell peppers.
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5. Cook for another 3 to 4 minutes
until the vegetables are
crisptender then spoon them off
into a bowl.
6. Reheat the skillet and add the
rest of the coconut oil.
7. Add the chicken and sauté until
lightly browned, about 3
minutes.
8. Stir in the vegetables and the
hoisin sauce, tossing to coat.
9. Whisk together the remaining
cornstarch with 1/4 cup water
and stir it into the skillet.
10. . Let the mixture set for 1
minute to thicken the sauce
then stir to coat. Serve hot.
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Almond-Crusted Tilapia
Servings : 4
Ingredients :
• 4 (6-ounce) boneless
tilapia fillets
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup almond flour
• 2 tablespoons finely chopped
almonds
• ½ teaspoon chili powder
• ¼ teaspoon onion powder
• Lemon wedges
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Instructions:
1. Preheat the oven to 350°F and
line a baking sheet with
parchment.
2. Brush the fillets with olive oil
then season with salt and pepper
to taste.
3. Combine the remaining
ingredients in a shallow dish and
stir well.
97/175 4. Dredge the fillets in the almond
flour mixture, coating both sides.
5. Place the fillets on the baking
sheet and bake for 12 to 15
minutes until the flesh of the fish
flakes easily with a fork.
6. You may choose to heat the fish
under the broiler of your oven for
30 to 60 seconds for a crispier
coating.
Grilled Salmon with Balsamic Glaze
Servings : 4
Ingredients :
• 1 /3 cup balsamic vinegar
• 1 /3 cup dry white wine
• 1 tablespoon fresh lemon juice
• 4 (6-ounce) boneless salmon
fillets
99/175 • Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high
heat and season the grates with
olive oil or cooking spray.
2. Season the fillets with salt and
pepper to taste and set aside.
3. Combine the balsamic vinegar,
white wine, and lemon juice in a
small saucepan.
4. Bring to a slow boil and cook for
12 to 15 minutes until reduced by
half.
5. Place the salmon fillets on the
grill and cook for 4 to 5 minutes
on each side until cooked to the
desired level.
100/175
6. Serve the salmon fillets hot
drizzled with the balsamic glaze.
Rosemary Chicken and Veggies
Servings : 4
Ingredients :
• 2 lbs. chicken thighs
and drumsticks
• 1 tablespoon coconut oil
• Salt and pepper to taste
• 1 large yellow onion, quartered
102/175 • 2 large carrots, peeled
and chopped
• 1 large sweet potato, peeled and
chopped
• 1 large zucchini, sliced
• 2 tablespoons dried rosemary
• 1 teaspoon dried oregano
• ¼ cup chicken broth
Instructions:
1. Preheat the oven to 400°F.
2. Melt the oil in a large skillet over
medium-high heat.
3. Season the chicken with salt and
pepper to taste and add it to the
skillet – cook for 2 to 3 minutes
103/175 on each side until
lightly browned.
4. Spread the vegetables in a large
glass baking dish and place the
chicken on top, skin-side down.
5. Sprinkle with rosemary and
oregano then drizzle with chicken
broth.
6. Roast the chicken for 30 minutes
then flip it and roast for another
25 to 30 minutes until the juices
run clear.
Thai-Style Grilled Flank Steak
Servings : 6
Ingredients :
• ¼ cup soy sauce
• 3 tablespoons sesame oil
• 2 tablespoons minced garlic
• 1 tablespoon grated ginger
105/175 • 1 ½ tablespoons fresh lime juice
• 1 teaspoon red chile oil
• 2 lbs. flank steak
• 2 large scallions, sliced thin
• 2 tablespoonsfresh chopped
cilantro
• Salt and pepper to taste
Instructions:
1. Whisk together the soy sauce,
sesame oil, garlic, ginger, lime
juice and chili oil in a small bowl.
2. Add the steak, scallions, and
cilantro and toss well to coat.
3. Cover and chill for 8 hours or
overnight.
106/175 4. Preheat your grill to high heat
and season the grates with olive
oil. Bring the steak to room
temperature.
5. Season the steak with salt and
pepper to taste and place it on
the grill.
6. Cook for 5 minutes, flipping
halfway through, for
mediumrare. Cook longer, if
desired.
7. Transfer the steak to a cutting
board and let rest for 5 minutes
before slicing to serve.
Coconut Vegetable Curry
Servings : 6
Ingredients :
• 1 tablespoon coconut oil
• 1 medium yellow onion, chopped
• 2 small carrots, peeled
and chopped
• 2 cups cauliflower florets
108/175 • 1 tablespoon minced garlic
• 1 teaspoon fresh grated ginger
• 2 (13.5 ounce) cans coconut milk
• 1 cup vegetable broth
• 1 tablespoon curry powder
• ¼ teaspoon Thai chile powder
• 1 cup diced tomatoes
• ¼ cup fresh chopped cilantro
Instructions
1. Heat the oil in a large skillet over
medium heat.
2. Stir in the onion, carrot,
cauliflower, garlic, and ginger –
cook
109/175 for 5 minutes until just
tendercrisp.
3. Add the coconut milk, vegetable
broth, curry powder and Thai chili
powder.
4. Bring the mixture to a boil then
reduce heat and simmer for 12 to
15 minutes until the vegetables
are tender.
5. Stir in the tomatoes and cilantro
then adjust seasonings as
needed. Serve hot.
Tomato Basil Whole-Wheat Linguine
Servings : 4 to 6
Ingredients :
• 10 ounces whole-wheat linguine
• 1 tablespoon olive oil, plus extra
• 1 tablespoon minced garlic
• 2 cups fresh diced tomatoes
111/175 • ¼ cup fresh chopped basil
Instructions
1. Bring a large pot of salted water
to boil and add the linguine.
2. Cook to al dente, about 9 to 10
minutes, then drain and set
aside.
3. Meanwhile, heat the oil in a large
skillet over medium-high heat.
4. Add the garlic and tomatoes and
cook for 1 minute, stirring often,
until fragrant.
5. Stir in the cooked linguine,
tossing to coat – drizzle with a
little more olive oil if needed.
112/175 6. Toss with the basil and cook for
1 minute then serve hot.
Herb-Crusted Pork Tenderloin
Servings : 6
Ingredients :
• 1 ½ lbs. boneless pork
tenderloin
• 2 tablespoons olive oil
• 1 tablespoon minced garlic
114/175 • 1 teaspoon fresh chopped
rosemary
• 1 teaspoon fresh chopped thyme
• ¼ teaspoon dried oregano
• ¼ teaspoon dried basil
• ¼ teaspoon dried parsley
• Salt and pepper to taste
Instructions:
1. Combine all of the ingredients
except for the pork in a bowl and
mix well.
2. Rub the spice mixture into the
pork on all sides then place the
pork on a roasting rack in a
roasting pan.
115/175 3. Bake for 45 minutes then remove
from the oven onto a cutting
board and cover with a tent of
foil.
4. Let the tenderloin rest for 10
minutes before slicing to serve.
Seared Scallops over Arugula
Servings : 4
Ingredients :
To Cure Diabetes
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Here • 1 lbs. large sea scallops
• 1 tablespoon olive oil
• Salt and pepper to taste
• 3 cups fresh arugula
• 2 tablespoons fresh lemon juice
117/175 • 1 tablespoon red wine vinegar
Instructions:
1. Rinse the scallops well in cool
water then pat dry with paper
towels.
2. Heat the oil in a large skillet over
medium-high heat until very hot.
3. Place the scallops in the skillet in
a single layer and season with
salt and pepper to taste.
4. Let the scallops cook undisturbed
for 2 to 4 minutes until the
underside is browned and crisp.
5. Carefully turn the scallops and
sear them on the other side for
2 to 4 minutes.
118/175 6. Remove the scallops to a plate to
keep warm then reheat the skillet
over medium heat.
7. Add the arugula and toss with the
lemon juice and red wine vinegar
– season with salt and pepper to
taste.
8. Divide the arugula between four
plates and top with the seared
scallops.
Baked Haddock with Mango Salsa
Servings : 4
Ingredients :
• 4 (6-ounce) boneless haddock
fillets
• 1 tablespoon olive oil
• ½ teaspoon chili powder
• ¼ teaspoon paprika
120/175 • Salt and pepper to taste
• 1 large mango, pitted and diced
• 3 tablespoons finely diced red
onion
• 2 tablespoonsfresh chopped
cilantro
• 1 tablespoon fresh chopped
parsley
• 1 tablespoon fresh lime juice
• Lime wedges
Instructions:
1. Preheat the oven to 350°F and
line a baking sheet with
parchment paper.
2. Brush the fillets with olive oil
then sprinkle with paprika, chili
powder, salt and pepper.
3. Bake the fillets for 12 to 15
minutes until the flesh flakes
easily with a fork.
4. Meanwhile, combine the
remaining ingredients except for
the lime wedges in a mixing
bowl.
5. Serve the fish hot with mango
salsa and a lime wedge.
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Hearty Beef and Vegetable Stew
Servings : 6 to 8
Ingredients :
• 1 tablespoon olive oil
• 2 lbs. beef stew meat, fat
trimmed, chopped
• 1 large yellow onion, chopped
• 1 tablespoon minced garlic
• 5 cups beef broth
• 1 tablespoon Worcestershire
sauce
• 2 tablespoons tomato paste
• 1 tablespoon honey
• Salt and pepper to taste
• 1 cup chopped carrots
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• 1 medium parsnip, peeled and
chopped
• 1 tablespoon cornstarch
( optional )
Instructions:
1. Heat the oil in a Dutch oven over
medium-high heat and add the
meat.
124/175 2. Cook the meat for 2 to 3 minutes
until evenly browned then spoon
it off into a bowl.
3. Reheat the Dutch oven and add
the onions and garlic – cook for
3 to 4 minutes.
4. Stir in the beef broth,
Worcestershire sauce, tomato
paste, honey, salt and pepper.
5. Add the beef back to the Dutch
oven and stir well.
6. Cover and simmer the mixture on
low heat for 1 ½ to 2 hours until
the beef is tender.
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7. Stir in the carrots and parsnips
during the last 30 minutes of
cooking.
8. To thicken the stew, whisk 1
tablespoon corn starch into ¼
cup
of cooking liquid and stir it into the
stew.
9. Cook for 10 minutes on low heat
until thickened then serve hot.
Three Bean Vegetarian Chili
Servings : 4 to 6
Ingredients :
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• 1 tablespoon olive oil
• 1 large yellow onion, diced
• 1 medium red pepper, cored and
diced
• 1 medium green pepper, cored,
and diced
• 1 tablespoon minced garlic
• 1 cup vegetable broth
• 2 (14 ounce) cans diced
tomatoes
• 1 (15 ounce) can black beans,
rinsed and drained
• 1 (15 ounce) can red kidney
beans, rinsed and drained
• 1 ½ tablespoons chili powder
• 1 tablespoon ground cumin
• ½ teaspoon ground cinnamon
• Salt and pepper to taste
• 1 cup refried beans
• Scallions, to garnish
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• Fat-free sour cream, to garnish
Instructions:
1. Heat the oil in a deep skillet over
medium heat.
2. Stir in the onions, peppers, and
garlic and cook for 4 to 6 minutes
until just softened.
3. Pour in the vegetable broth and
cook for 1 minute, stirring often,
then stir in the tomatoes and the
black beans and kidney beans.
4. Stir in the chili powder, cumin,
cinnamon, and salt.
5. Add the refried beans then
simmer for 8 to 10 minutes on
low heat until thickened.
6. Serve hot garnished with
scallions and a dollop of fat-free
sour cream.
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Whole Wheat Lemon Garlic Pasta
Servings : 4 to 6
Ingredients :
To Cure Diabetes
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Here • 10 ounces whole-wheat penne
pasta
• 1 tablespoon olive oil
• 2 tablespoons minced garlic
• Salt and pepper to taste
• 2 tablespoons fresh lemon juice
Instructions:
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1. Bring a large pot of salted water
to boil and add the pasta.
2. Cook to al dente, about 9 to 10
minutes, then drain and set aside.
3. Meanwhile, heat the oil in a large
skillet over medium-high heat.
4. Add the garlic and cook for 1 to
2 minutes until fragrant.
5. Stir in the cooked pasta, tossing
to coat.
6. Season with salt and pepper to
taste and stir in the lemon juice.
132/175
7. Cook for 1 minute more until
heated through then serve hot.
Creamy Banana Pudding
Servings : 4 to 6
Ingredients :
• 1 (13.5 ounce) can coconut milk
• 3 teaspoons gelatin
• 3 to 4 tablespoons hot water
• ¼ cup raw honey
134/175 • 1 tablespoon vanilla extract
• 2 teaspoons fresh lemon juice
• Pinch salt
• 1 large overripe banana, peeled
and mashed
Instructions:
1. Place the coconut milk in a small
saucepan over medium heat.
2. In a small bowl, dissolve the
gelatin in very hot water then
whisk into the coconut milk.
3. Pour the mixture into a large bowl
then whisk in the honey, vanilla,
lemon juice and salt – stir in the
mashed banana.
135/175 4. Transfer the mixture to a blender
and blend smooth.
5. Cover and chill for 1 hour before
spooning into bowls to serve.
Coconut Flour Pumpkin Cookies
Servings : 12
Ingredients :
• 2 /3 cup sifted coconut flour
• 1 /3 cup coconut oil, melted
• 2 large eggs, whisked
• ½ cup pumpkin puree
137/175 • 3 tablespoons raw honey
• ½ teaspoon apple cider vinegar
• ½ teaspoon baking soda
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• Pinch salt
Instructions:
1. Preheat the oven to 350°F and
line a baking sheet with
parchment paper.
2. Combine all of the ingredients in a
mixing bowl and stir well until
smooth and combined.
3. Pinch off pieces of the dough and
roll them into 1-inch balls.
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4. Arrange the balls on the baking
sheet and gently flatten them by
hand.
5. Bake for 18 to 20 minutes until
the edges are lightly golden.
6. Cool the cookies for 5 to 10
minutes on the baking sheet
then transfer to wire racks to
cool completely.
Honey Baked Bananas
Servings : 4
Ingredients :
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• 4 large bananas, ripe
• 2 tablespoons raw honey
• ¼ to ½ teaspoon
ground cinnamon
Instructions:
1. Preheat the oven to 300°F.
2. Use a sharp knife to cut the
banana peels in half lengthwise
without cutting the flesh of the
banana.
3. Arrange the peels in a glass
baking dish and spray lightly with
cooking spray.
4. Slice the fruit of the banana and
place it in a mixing bowl.
5. Gently toss with the honey and
cinnamon until coated.
6. Spoon the bananas into the peels
and bake for 15 to 18 minutes
until the bananas are tender.
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•
•
•
• • 2 large ripe bananas
Chocolate Banana “Ice Cream”
Servings : 2
Ingredients :
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• 1 tablespoon unsweetened cocoa
powder
1 teaspoon raw honey
Instructions:
1. Peel the bananas and slice
them thin.
2. Arrange the bananas on a
baking sheet lined with
parchment paper and freeze
for 2 hours or until solid.
3. Transfer the bananas to a
food processor and blend for
•
several minutes until
smooth.
4. Add the cocoa powder and
honey and blend smooth.
5. Spoon the ice cream into
bowls to serve.
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• 2 medium ripe avocados, pitted
• and chopped
Avocado Chocolate Mousse
Servings : 4
Ingredients :
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• 1 /3 cup raw honey
1/3 cup unsweetened cocoa
powder
• 1 ½ tablespoons non-fat milk
• ½ teaspoon vanilla extract
Instructions:
1. Combine all of the
ingredients in a food
processor.
2. Blend until smooth and well
combined.
•
3. Spoon the mousse into small
dessert cups and chill until
ready to serve, at least 30
minutes.
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• 1 (14.5 ounce) can black
beans, drained and rinsed
• well
Black Bean Brownies
Servings : 12
Ingredients :
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• 2 large eggs
3 tablespoons melted coconut
oil
• 1 cup unsweetened
cocoa powder
• 1 /3 cup raw honey
• 1 ½ teaspoon baking
powder
• 1 teaspoon vanilla extract
• Pinch salt
•
Instructions:
To Cure Diabetes
Click Here 1. Preheat the oven to 350°F and
grease a regular muffin pan with
cooking spray.
2. Combine the black beans, eggs,
coconut oil, cocoa powder,
vanilla extract, baking powder,
honey, and salt in a food
processor.
3. Blend the mixture until smooth and
well combined.
4. Spoon the batter into the prepared
pan, dividing it evenly among the
cups.
5. Bake for 20 to 25 minutes until the
edges of the brownies start to pull
away from the pan.
6. Cool the brownies in the pan for 30
minutes before removing to a wire
rack to cool completely.
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Cinnamon Spiced Applesauce
Servings : 8 to 10
Ingredients :
To Cure Diabetes
Naturally Click Here • 2 lbs. Granny Smith apples, peeled,
cored and sliced thin
• 2 strips lemon peel
• 1 ½ to 2 inches cinnamon stick
• ¼ to 1/3 cup raw honey
• ½ cup water
• Pinch salt
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Instructions:
1. Combine the apples, lemon peel,
cinnamon, honey, salt, and water
in a large saucepot.
2. Bring the mixture to a boil then
reduce the heat and simmer,
covered, for 20 to 30 minutes until
the apples are very tender.
3. Remove from heat and discard the
lemon peel and cinnamon stick.
4. Mash the apples with a potato
masher or blend the mixture using
a food processor until smooth.
Chocolate Chia Seed Pudding
Servings : 4
Ingredients :
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To Cure Diabetes
Naturally Click Here • 1 ½ cups unsweetened almond
milk (plus extra)
• ½ cup chia seeds
• 8 to 10 Medjool dates, pitted
• 1/3 cup unsweetened
cocoa powder
• 1 teaspoon vanilla extract
• Pinch salt
Instructions:
1. Fill up an ice cube trays with
unsweetened almond milk and
freeze until solid.
2. Pour 1 ½ cups almond milk into a
blender and add the chia seeds,
dates, cocoa powder, vanilla
extract, salt and 8 frozen almond
milk cubes.
3. Blend the mixture until smooth
then spoon into dessert cups.
152/175
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4. Chill the pudding in the refrigerator
until thickened to the desired level.
Easy Peanut Butter Cookies
Servings : 36
Ingredients :
• 1 large egg, whisked
• ½ cup raw honey
• 1 teaspoon baking powder
• ½ teaspoon vanilla extract
154/175 • Pinch salt
• 1 cup plus 2 tablespoons peanut butter
(smooth)
Instructions:
1. Preheat the oven to 350°F and
line two baking sheets with
parchment paper.
2. Beat together the egg, honey,
baking soda, vanilla and salt in a
mixing bowl until well combined.
3. Stir in the peanut butter until
smooth.
4. Drop the batter onto the prepared
baking sheet in rounded
teaspoons and lightly flatten the
cookies with a fork.
155/175 5. Bake for 8 to 12 minutes until the
centers of the cookies are just set.
6. Cool for 5 minutes on the baking
sheet then transfer to wire racks
to cool completely.
Grilled Balsamic Peaches
Servings : 4
Ingredients :
• 1 cup balsamic vinegar
• ¼ cup raw honey
• 4 large ripe peaches
• 1 tablespoon olive oil
157/175
Instructions:
1. Pour the balsamic vinegar into a
small saucepan and bring to a
boil.
2. Reduce heat and simmer for 15 to
20 minutes until reduced by half.
3. Remove from heat and whisk in
the honey.
4. Cut the peaches in half, discarding
the pits, then set aside.
5. Preheat the grill pan over medium
heat.
6. Brush the cut sides of each peach
with olive oil then place them cut-
side down on the grill for 2
minutes.
158/175 7. Flip the peaches and brush them
with balsamic glaze – cook for
another 2 minutes.
8. Transfer the cooked peaches to a
serving dish and drizzle with glaze
to serve.
Gluten-Free Blueberry Crisp
Servings : 8
Ingredients :
• 6 cups fresh blueberries, rinsed
well
• 1 tablespoon tapioca starch
• ¼ cup raw honey
• ½ cup almond flour
160/175 • ½ cup brown rice flour
• ½ cup old-fashioned oats
• ¼ cup cornstarch
• 1 teaspoon ground cinnamon
• ¼ teaspoon xanthan gum
• Pinch salt
• ½ cup coconut oil
Instructions:
1. Preheat the oven to 350°F and
grease a round glass baking dish with
coconut oil.
2. Toss the blueberries with tapioca
starch and honey to coat then spread
them evenly in the baking dish.
161/175
3. Combine the almond flour, rice flour,
oats, corn starch, cinnamon, xanthan
gum, and salt in a mixing bowl.
4. Cut in the coconut oil using a fork or
a pastry cutter until it forms a
crumbled mixture.
5. Spread the mixture over the
blueberries.
6. Bake for 35 to 45 minutes until the
berries are hot and bubbling.
7. Cool for 10 minutes or so before
serving.
Greek Yogurt Fruit Parfaits
Servings : 4
Ingredients :
To Cure Diabetes
Naturally Click Here • 2 cups non-fat Greek yogurt
• 2 cups whole-grain granola
• 2 cups fresh fruit, diced
• 2 to 3 tablespoons raw honey
163/175
Instructions:
1. Spoon 2 to 3 tablespoons of Greek
yogurt into each of four dessert
cups.
2. Top the yogurt with 2 tablespoons
each of whole-grain granola and
diced fruit.
3. Repeat the layers, ending with a
drizzle of honey to serve.
Bonus: 5 Amazing Sugar-Free
Smoothie Fusions
Zucchini Green Apple Smoothie Servings: 2
Ingredients:
• 2 ripe kiwi fruit, peeled and sliced
• 1 medium green apple, cored and
chopped
• 1 small zucchini, peeled and diced
• 1 cup green leaf lettuce,
chopped
• 1 cup water
• 2 tablespoons fresh lemon juice
Instructions:
1. Place all of the ingredients in a high-
speed blender.
2
3
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2. Blend on high for 30 to 60 seconds
until smooth and well combined.
3. Pour into two glasses and serve
immediately.
Glorious Green Smoothie
Servings : 2
Ingredients :
•
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• 1 cup fresh baby spinach, packed
• 1 small stalk celery, chopped
• 1 small frozen banana, peeled and
sliced
½ cup seedless cucumber, sliced
• ½ cup frozen blueberries
• 1 tablespoon ground flaxseed
• 1 cup water or unsweetened almond
milk
Instructions:
1. Place all of the ingredients in a
high-speed blender.
2. Blend on high for 30 to 60
seconds until smooth and well
combined.
3. Pour into two glasses and serve
immediately.
•
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Ginger, Beet and Apple Smoothie
Servings : 2
Ingredients:
• 1 small beet, scrubbed and
chopped
• 1 medium ripe apple, cored and
diced
1 medium carrot, peeled and
chopped
• 1 handful fresh parsley leaves
• 1 inch fresh ginger, grated
• 1 tablespoon fresh lemon juice
• 1 ½ cups cold water
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Instructions:
1. Place all of the ingredients in a
high-speed blender.
2. Blend on high for 30 to 60
seconds until smooth and well
combined.
3. Pour into two glasses and serve
immediately.
Mango Green Tea Smoothie
Servings : 2
Ingredients :
•
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• 1 ½ cups frozen mango chunks
• ½ cup frozen pineapple chunks
• 1 ½ cups chilled green tea
• 1 inch fresh ginger, grated 1
tablespoon chia seeds
Instructions:
1. Place all of the ingredients in a
high-speed blender.
2. Blend on high for 30 to 60
seconds until smooth and well
combined.
3. Pour into two glasses and serve
immediately.
•
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Avocado, Lime and Walnut Smoothie
Servings: 2
Ingredients:
• 1 ripe avocado, pitted and
chopped
• 1 cup unsweetened coconut milk
beverage
1 cup ice cubes
• ¼ cup chopped walnuts, raw
• 2 tablespoons fresh lime juice
• 3 drops vanilla extract
•
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Instructions:
1. Place all of the ingredients in a
high-speed blender.
2. Blend on high for 30 to 60
seconds until smooth and well
combined.
3. Pour into two glasses and serve
immediately.
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