Author Sidebar: After I wrote my book, people would call or email me telling me how much they loved the book and how it helped them with their diabetes. 

But, many of them wanted more recipes! So, after a few years, I put together a 50-page diabetes cookbook, with recipes from my mother, daughter and a couple church ladies.

However, more requests came in for a variety of different recipes for stir-frys, soups, sandwiches, smoothies, casseroles. It didn't take long before the cookbook had grown to over 150 pages.

Then, I was asked to include information about meal planning and grocery shopping; and, tips for preparing appetizers, quick meals, and some healthy desserts.

Later, I added information about vegan meal planning, raw juicing and green smoothies. Then, I added a section about comfort foods and how to transform them into healthier foods. This became a very popular section within the cookbook.

By this time, the original 50-page cookbook had grown to 300 pages; and, is now one of our top-selling books!

Of course, there are a lot of great recipes on the Internet, but, many of them either take too long to prepare or they would be problematic for most diabetics! Just take a look at some of the ingredients and you can readily see that many of the recipes are not diabetic-friendly.

Diabetic Recipes | Reverse Diabetes

The following are just a few of the hundreds of scrumptious diabetic recipes extracted from my Death to Diabetes Cookbook. Use these simple recipes to get started with your breakfast, snack,lunch and dinner meal planning; and, help you to begin controlling and  reversing your diabetes.

Broccoli-Egg-Omelet-to-Reverse-Diabetes

Ingredients:

  • 9 organic eggs
  • 1 (10 oz.) pkg. frozen chopped broccoli
  • (thawed and drained)
  • 1/3 c. finely chopped onion
  • 1/4 c. grated Parmesan cheese
  • 2 tbsp. organic milk
  • 1/2 tsp. sea salt
  • 1/3 tsp. dried basil leaves
  • 1/4 tsp. garlic powder
  • 1 med. tomato, cut into 6 slices

Directions:

  1. Beat eggs with hand beater in 2 1/2 quart bowl until light and fluffy. 
  2. Stir in broccoli, onion, 1/4 cup Parmesan cheese, the milk, salt, basil and garlic powder. 
  3. Optional: Add 1 tbsp. extra virgin olive oil or macadamia nut oil.
  4. Pour into ungreased rectangular baking dish, 11 x 7 1/2 x 2 inches.
  5. Arrange tomato slices on top; sprinkle with 1/4 cup Parmesan cheese. 
  6. Cook uncovered in 325 degree oven until set, 25 to 30 minutes, 6 servings.
  7. Serve with a glass of filtered water.
  8. Optional: Replace the broccoli with another vegetable, e.g. spinach, cauliflower.

Ingredients:

  • 1 tbsp. macadamia nut oil
  • 1 c chopped onions
  • 1 lb broccoli pieces-fresh/frozen
  • 1 c cream of mushroom soup
  • 1/4 c organic milk
  • 1 c cooked brown rice
  • 2 tbsp. grated Parmesan cheese

Directions:

  1. Place oil in saucepan and heat. 
  2. Add onions and cook and stir until soft but not browned. 
  3. Add broccoli and cook until heated but not cooked. 
  4. Mix soup and milk together to blend and add to broccoli mixture. 
  5. Add rice to vegetables. Cook and stir over low heat until hot and mixed. 
  6. Place in a 1 1/2 to 2 quart casserole that has been greased with margarine. 
  7. Sprinkle Parmesan evenly over top. 
  8. Bake uncovered, at 350F for 35-40 minutes or until bubbly and the broccoli is cooked. 
  9. Serve hot using 1/2 c per serving
  10. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water (or green/white tea).

Ingredients:

  • 2 Tbsp olive oil
  • 1 cup chopped onions
  • 1 cup chopped celery
  • 3 cloves garlic, minced
  • ½ cup chopped red bell pepper
  • 2 cups carrots, cut into coins
  • 1 lb ground turkey breast (organic, if possible)
  • 2 Tbsp chili powder
  • 1 tsp ground cumin
  • ½ tsp ground allspice
  • ¼ tsp ground black pepper
  • 2½ cups no-salt-added bottled tomatoes in puree
  • 2 cans (15.5 oz) no-salt-added dark red kidney beans
  • Garnish: Dollop of fat-free sour cream or plain yogurt, avocado slices, and cilantro leaves

Directions:

  1. Heat the oil in an 8-quart pot. Add the onion, celery, garlic, red bell pepper, and carrots, and sauté for 5 minutes. 
  2. Add the turkey and cook for 10 minutes. Add the chili powder, cumin, allspice, and black pepper, and combine well. Add the tomatoes. Simmer over low heat for 20 minutes. Add the beans, and heat through. 
  3. Garnish with a dollop of fat-free sour cream or plain yogurt, a few slices of avocado, and some chopped cilantro leaves.
  4. Makes 10 (1 cup) servings
  5. Serve with a small green salad and a glass of filtered water. 
  6. Note: Freeze the extra servings to enjoy for another meal.

Ingredients:

  • 1 cup red & green bell peppers, chopped 
  • 1 ½ tsp. olive oil
  • 2 cups mushrooms, sliced 
  • ¾ cup onion, chopped
  • ¼ tsp. garlic, minced 
  • ¼ tsp. dried parsley
  • ¼ tsp. Worcestershire sauce 
  • ¼ tsp. dried oregano
  • ¼ tsp. dill 
  • ¼ tsp. cilantro
  • 1 dash of lemon herb seasoning 
  • ¼ tsp. chili powder
  • 2 eggs or 1 cup egg substitute 
  • 5 cups alfalfa sprouts
  • ½ cup mandarin orange sections 
  • ½ cup organic salsa

Directions:

  1. In a nonstick sauté pan, heat the oil over a medium-high heat. 
  2. In a medium-size bowl, combine the onion, peppers, and mushrooms. Add the garlic, oregano, dill, chili powder, parsley, Worcestershire sauce, cilantro, and lemon herb seasoning. Spoon mixture into the sauté pan and sauté for 3 minutes but do not overcook the vegetables.
  3. Pour the egg/egg substitute into the sauté pan, stir to distribute the vegetables, and cook until almost set. Sprinkle sprouts onto half of the omelet and fold over.
  4. Remove to serve plate. Decorate with orange sections, and top the omelet with the salsa.
  5. Serve with a glass of filtered water.

Note: Use organic eggs from free-range chickens. Do not overcook eggs – heat damages the protein, fat and other nutrients.

Grilled-Vegetables-to-Reverse-Diabetes

Ingredients:

  • 1 eggplant, sliced 1/3" thick
  • 1 summer squash, sliced 1/3" thick
  • 1 red pepper, quartered and seeded
  • 1 yellow pepper, quartered and seeded
  • 1 onion, sliced 1/3" thick
  • 4 large whole mushrooms
  • ½ cup vinaigrette or low-fat salad dressing
  • 1 tsp. garlic salt or sea salt 
  • freshly ground black pepper

Directions:

  1. Preheat the grill. 
  2. Brush with the vinaigrette on all sides. 
  3. Grill on a hot grill for 2 minutes on each side. To keep the onions together, slide a spatula completely underneath to pick up all the rings. Turn carefully. Season to taste with salt and pepper. 
  4. Serve hot or at room temperature. 
  5. Serving Size: about 8 pieces of grilled vegetables
  6. Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken, turkey; and, a glass of filtered water.

If you're going to buy a bottled salad dressing, then, check the food label ingredients to ensure the dressing doesn't any of the following: fructose corn syrup, sodium, hydrogenated oils, and/or artificial colors.

However, a healthy salad dressing can be made easily by combining extra virgin olive oil and organic apple-cider vinegar. When making the dressing, use about 50 to 75 percent vinegar, and add some diced garlic, dried oregano, and basil — or stir in a little Dijon mustard.

Here are a couple of the salad dressing recipes from the Death to Diabetes Cookbook to help get you started:

Balsamic Vinaigrette Dressing
1/2 cup balsamic vinegar 1 tablespoon raw honey
3 tablespoons Dijon mustard 2 garlic cloves, finely minced
2 small shallots, finely minced 1 cup extra virgin olive oil
Salt and freshly ground pepper to taste

Whisk together first 7 ingredients until blended. Gradually whisk in olive oil. Makes 1 2/3 cups.

Basic Italian Salad Dressing
6 tbsp. olive oil 1 tbsp. fresh lemon juice
2 tbsp. white wine vinegar 2 garlic cloves, chopped
2 tbsp. chopped fresh parsley Pinch of dried oregano
¼ tsp. dried crushed red pepper 1 tsp. dried basil, crumbled

Combine all ingredients in small bowl and whisk to blend. Season to taste with salt and pepper. Makes about 1/2 cup.

Caesar Dressing
1/2 cup freshly grated Parmesan 2 garlic cloves
1/4 cup plus 2 tablespoons olive oil 1/4 cup fresh lemon juice
1/4 cup plus 2 tablespoons light olive oil
1 teaspoon Worcestershire sauce
Salt and freshly ground black pepper to taste

Combine all ingredients in blender or processor. Blend until smooth.
Season to taste with salt and pepper. Makes 1 cup.

Ingredients:

  • 1 small bunch broccoli 
  • Salt, to taste 
  • 1 large ripe avocado 
  • 1/2 Lemon 
  • 1 teaspoon Dijon Style mustard 
  • 1/2 teaspoon finely chopped garlic 
  • 1 tablespoon red wine vinegar 
  • Freshly ground black pepper, to taste 
  • 3 tablespoons ev olive oil

Directions:

  1. Cut the broccoli into florets. If the pieces are large, cut the stems in half. Rinse and drain them. Reserve the stems for another use. 
  2. Steam the broccoli in a steamer fo15-20 minutes, but do not over-steam. Ensure broccoli retains bright green color and firmness. Drain and run the broccoli briefly under cold water to cool. Drain again and chill. 
  3. Cut the avocado in half. Peel each half and remove the pit. Cut each half into 8 lengthwise strips. 
  4. Squeeze the lemon half over the strips to prevent discoloration. 
  5. Arrange the broccoli and the avocado alternately on each of 4 serving plates. 
  6. Blend the mustard, garlic, vinegar, pepper and oil, adding salt if needed, in a bowl with a wire whisk. 
  7. Pour over the broccoli and avocado. Serve immediately.
  8. Serve with a baked piece of chicken or salmon with a glass of filtered water. 

Note: Avocados are loaded with nutrients such as dietary fiber, Vitamin B6, Vitamin C, Vitamin E, potassium, magnesium, and folate. They're also cholesterol and sodium free. Avocados contain 60% more potassium per ounce than bananas. This fruit is also an excellent source of monounsaturated fat.

Note: Because salads are important to improving a diabetic’s health, the cookbook provides quite a few salad recipes that can make or break your salad. We also recommend that you experiment with garlic and other spices, and the use of vegetables such as cucumbers, tomatoes, sprouts, and others to design salads that you will enjoy eating.

Ingredients:

  • 2 tablespoons fat-free mayonnaise (or mustard) 
  • 8 slices sprouted grain bread, toasted 
  • 4 large leaves Romaine or Boston lettuce 
  • 1 large ripe tomato, thinly sliced 
  • 1 sliced peeled avocado 
  • 12 very thin slices cucumber 
  • 4 slices reduced-fat, reduced-sodium Swiss cheese

Directions:

  1. Lightly coat each piece of bread with mayonnaise. 
  2. Arrange 1 lettuce leaf, 1 tomato slice, 1 avocado slice, 3 cucumber slices, and 1 slice cheese on each of 4 pieces of bread. Top the sandwich with other halve of bread. Slice diagonally. 
  3. If desired, add a slice of cooked organic bacon and warm on a grill pan.
  4. Serve with a glass of filtered water. 

Note: If you can’t find sprouted grain bread in your grocery store or health food store, try one of the Sprouted Grain Bread recipes in the cookbook.

Ingredients:

  • 1 6-oz. can white tuna (water pack), drained 
  • 1 Tablespoon olive oil 
  • 1 teaspoon lemon juice 
  • 1/2 teaspoon capers, drained 
  • Dash freshly ground black pepper 
  • 1 Tablespoon fat-free mayonnaise dressing 
  • 4 slices sprouted grain bread 
  • 2 tomato slices

Directions:

  1. Combine tuna, oil, lemon juice, capers, and peppers in a small bowl. 
  2. For each sandwich, spread 1/2 tablespoon mayonnaise on one slice of bread. Add a slice of tomato and half of tuna mixture. Top with another slice of bread. 
  3. Serve with a glass of filtered water. 

Note: If you can’t find sprouted grain bread in your grocery store or health food store, try one of our Sprouted Grain Bread recipes.

Ingredients:

  • 4 ounces thinly sliced turkey breast (preferably organic) 
  • 6 thin slices fresh tomato 
  • 4 slices sprouted grain bread (or buns)
  • ½ teaspoon coarse grain mustard 
  • ¼ cup egg substitute
  • (dilute with 2 tablespoons water) 
  • Butter flavored cooking spray

Directions:

  1. Separate the turkey and tomatoes onto 2 of the bread slices. Smear the mustard on the other 2 slices of bread then set them on top of the turkey and tomato bread slices. 
  2. Put the egg substitute in a shallow baking dish. Place the sandwiches in the dish and turn over once to coat both sides. 
  3. Spray a nonstick skillet with the cooking spray. 
  4. Cook the sandwiches over medium-high. Brown one side then turn over, push down with a spatula, and brown the other side. 
  5. Try on rye bread or a whole grain bagel.
  6. Serve with a glass of filtered water. 

Note: If you can’t find sprouted grain bread in your grocery store or health food store, try one of our Sprouted Grain Bread recipes.

Ingredients:

  • 3 Tbsp balsamic or red wine vinegar 
  • 2 tsp olive oil 
  • 1/4 cup fresh basil, chopped, or 1 Tbsp dried basil 
  • 1 small eggplant, sliced into thin rounds 
  • 1 zucchini, thinly sliced 
  • 1 yellow summer squash, thinly sliced 
  • 1 red bell pepper, seeded & thinly sliced 
  • 1 small red onion, sliced & separated 
  • 8 slices sourdough bread or 4 rolls 
  • Basil-Yogurt Spread 
  • ¼ cup nonfat yogurt 
  • 2 Tbsp reduced-fat mayonnaise 
  • 1 Tbsp additional fresh basil 
  • 1 tsp lemon juice

Directions:

  1. Preheat oven to 450°F. Blend vinegar, oil and basil. Add vegetables, tossing to coat. Place vegetables in roasting pan and cook, stirring occasionally, until tender and lightly browned (about 30 minutes). Cool vegetables. 
  2. Whisk together ingredients for spread (recipe can be prepared ahead and refrigerated at this point). 
  3. To assemble sandwiches, spread basil yogurt mixture on your favorite bread, pita halves, or crusty rolls. Top with veggie mixture & serve. 
  4. Serve with a glass of filtered water.
Smoothie-Berries-and-Flaxseed-Reverse-Diabetes

Ingredients:

  • ½ cup of blueberries or “black” grapes 
  • 1 green apple, sliced
  • ½ cup of cherries, strawberries 
  • 2 cups of filtered water
  • ½ cup organic berry juice (optional) 
  • 1 tbsp. ground flaxseed (or salba seed)
  • ½ cup chopped ice (optional)

Directions:

  1. Place the fruit, flaxseed, water and juice into a blender and blend on high until smooth.
  2. Note: If the fruit is frozen, place them into the blender one at a time and blend to prevent the blender from binding.
  3. Add the ice if you like your drink cold, blend until smooth.

FYI: This type of smoothie will reduce the cravings for sugar and other sweet foods while providing key nutrients such as EFAs, fiber, enzymes, water, and antioxidants.

Options:

  • Add 2-3 cups of spinach leaves to transform your smoothie into a healthy green smoothie. Note; You won't taste the spinach!
  • Add 1 to 2 scoops of a high-quality whey (or soy) protein powder or fiber/protein wholefood supplement to turn this smoothie into a “replacement meal”.
  • If you plan to exercise during the day, add 1-2 tbsp. of pure liquid carnitine to facilitate fat burning.

Note: Get the Smoothies/Juicing ebook for more recipes.

Ingredients:

  • 1 pound fresh asparagus, trimmed
  • 2 Tbsp. water
  • 4 cups spring mix salad greens
  • 1/3 cup balsamic vinegar
  • 2 Tbsp. orange juice
  • 2 Tbsp. each apricot and pineapple preserves
  • 1 Tbsp. sesame seeds, toasted
  • 1 teaspoon minced fresh gingerroot
  • 1/4 cup slivered almonds, toasted

Directions:

  1. Preparation time: 15 minutes
  2. Place the asparagus and water in a microwave-safe 11-in. x 7-in. x 2-in. baking dish. Cover and microwave on high for 2-3 minutes or until crisp-tender. Drain and immediately place asparagus in ice water. Drain and pat dry.
  3. Place salad greens on a serving platter; top with asparagus. 
  4. In a small bowl, whisk the vinegar, orange juice, preserves, sesame seeds and ginger. Drizzle over salad. Sprinkle with almonds. Serves 6.
  5. Serve with a glass of filtered water.

Ingredients:

  • 2 tablespoons unsalted raw butter
  • 3 cups sliced fresh mushrooms
  • 1 1/2 cups chopped yellow onions
  • 1 cup sliced carrots
  • 1 cup sliced celery
  • 3 cloves garlic, minced
  • 10 cups turkey or low-sodium chicken stock
  • 3/4 cup uncooked organic brown rice
  • 1 bay leaf
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper
  • 1 tablespoon each chopped fresh thyme and rosemary or 1/2 teaspoon each dried thyme and rosemary leaves
  • 2 cups diced white turnips
  • 2 cups bite-size pieces fresh or frozen green beans
  • 2 cups diced cooked turkey (12 ounces)
  • 2 tablespoons fresh lemon juice
  • 1/4 cup minced parsley

Directions:

  1. In an 8-quart stockpot, melt the butter over moderately high heat. Add the mushrooms, onions, carrots, celery and garlic and sauté for 5 minutes or until the vegetables are tender. 
  2. Add the stock, rice, bay leaf, salt, pepper, thyme and rosemary. Raise the heat to high and bring to a boil. Lower the heat and simmer, uncovered, for 20 minutes, stirring and skimming the surface occasionally. 
  3. Add the turnips and green beans and simmer for 7 minutes. Stir in the turkey and simmer another 5 minutes or until the vegetables are tender. Discard the bay leaf and stir in the lemon juice and parsley. 

Serves: 15

Spinach-and-Salmon-Dinner-to-Reverse-Diabetes

Ingredients:

  • 2 cups of fresh or frozen spinach 
  • 3-5 oz. of baked wild salmon 
  • 1 slice of soy cheese 
  • ½ onion (sliced)
  • ½ red (or yellow) pepper
  • 1½ tbsp. extra virgin olive oil
  • 1 tsp. organic or raw butter


Directions:

  1. Preheat oven to 350°.
  2. Place the spinach (or other vegetable) in a steamer with water, place on the stove and turn on medium for 9-10 minutes. Add part of an onion and/or red/yellow pepper. 
  3. Sprinkle a pinch of cayenne powder or other seasonings on top of the salmon for additional flavor, e.g. garlic, peppers. Sprinkle a couple drops of extra virgin olive oil on top of the salmon (to keep it moist) and place in the pre-heated oven for no more than 2 minutes if it’s leftover salmon that has been previously baked.
  4. Otherwise, bake the salmon for 18-20 minutes. Add 1 slice of soy cheese on top of the salmon approximately 1 minute before removing from the oven.
  5. When ready, remove the spinach from the steamer and place in a small bowl. Add the extra virgin olive (or organic rice bran oil) on top of the spinach (or other vegetable).
  6. If you like a “buttery” taste for your vegetables, add a teaspoon of organic butter, a teaspoon of macadamia nut oil, or spray a couple ounces of liquid “buttery” spread on top of the spinach. When you start to eat the spinach, the butter will trigger a signal that helps to satisfy your taste buds. 
  7. If you prefer more of a bitter taste, sprinkle 1 tablespoon of organic apple cider vinegar on top of the spinach; or, squeeze a whole lemon on top of the spinach (to break down any oxalic acid).

Ingredients:

  • 2 tbsp olive oil 
  • 1 medium onions , peeled and chopped 
  • 1 tsp sea salt 
  • 4 medium garlic cloves, peeled and minced 
  • 1/4 tsp hot red pepper flakes 
  • (up to 1/2 tsp to taste) 
  • 2 medium carrots , peeled and chopped 
  • 4 roma tomatoes , seeded and chopped 
  • 30 oz canned artichokes hearts, drained , rinsed and quartered 
  • 15 oz Beans, chickpea/garbanzo, unsalted, canned , drained and rinsed 
  • 30 oz low fat unsalted chicken broth 
  • 1 tbsp fresh sage , chopped 
  • 1 tsp fresh lemon juice 
  • 1 pinch black pepper

Directions:

  1. Pour oil in a medium pot and heat over medium high heat. Sauté onion and 1 teaspoon salt for 3 minutes or until onion is tender. 
  2. Sauté garlic and chile flakes 1 to 2 minutes. 
  3. Mix in carrots, tomatoes, artichokes, garbanzos, and chicken broth. 
  4. Let mixture boil, lower heat, place lid on pot, and simmer 15 minutes or until vegetables are fork tender.
  5. Season mixture with sage, lemon juice, and pepper. Spoon mixture into a serving bowl. 
  6. Option: Serve over brown rice.

Ingredients:

  • 1 cup broccoli florets 
  • 1 cup snow peas 
  • ½ cup grapes 
  • ½ cup onion, chopped
  • 1 tsp. ginger
  • ¼ cup filtered water
  • 3 ounces of boneless, skinless chicken breast 
  • (cut lengthwise into thin strips)

Directions:

  1. In a wok or large nonstick pan, heat the olive oil over a medium-high heat.
  2. Add the chicken and sauté, turning frequently until lightly browned, about 5 minutes.
  3. Add broccoli, snow peas, onion, ginger, and water.
  4. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 minutes.
  5. If the pan dries out, add water in tablespoon increments to keep moist.
  6. Serve with a glass of filtered water. 

Note: Eat the grapes for dessert.

Ingredients:

  • 4 cups cooked brown rice
  • 1 orange, juiced
  • 1/4 cup chicken broth (low sodium)
  • 1 tablespoon cornstarch
  • 4 tablespoons light soy sauce
  • 1 tablespoon sesame oil
  • 1 cup diced firm tofu (not silken)
  • 1 tablespoon macadamia nut oil
  • 1 tablespoon minced garlic
  • 1 tablespoon grated fresh ginger
  • 1 pound frozen stir-fry vegetables

Directions:

  1. Cook the rice according to package directions.
  2. Mix the orange juice, chicken broth, cornstarch, soy sauce, sesame oil and tofu in a small mixing bowl. Stir well and set aside.
  3. Meanwhile, heat the macadamia nut oil in a large non-stick skillet or wok over high heat. Sauté the garlic and ginger until golden, about 3 minutes.
  4. Add the frozen veggies and cook until tender, about 6 minutes.
  5. Stir in the sauce and cook until the mixture is heated through. Serve the veggies and tofu over the cooked brown rice. 
  6. Serve with a glass of filtered water.

For more diabetic recipes, we recommend that you get the 3-in-1 Death to Diabetes Cookbook.

If you don't want to get the cookbook, then, for more details about meal planning, grocery-shopping, and meal preparation, we recommend that you get the Grocery Shopping PDF or the 90-Day Meal Planner/Template PDF.

 

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Copyright © 2016. Death to Diabetes, LLC. All rights reserved.