The Diabetic Cookbook : 140 Quick & Easy Recipes E-Book

Amber Wilson

• Herausgeber: Amber Wilson
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2017

Beschreibung

Diabetes is on the rise, yet most cases are preventable and some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. Followings are some of the myth prevalent today. Myth: # 1 You must avoid sugar at all costs. Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan. Myth: # 2 You have to cut way down on curbs. Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain curbs instead of starchy curbs since they’re high in fiber and digested slowly, keeping blood sugar levels more even. Myth: # 3 You’ll need special diabetic meals. Fact: The principles of healthy eating are the same—whether or not you’re diabetic. Expensive diabetic foods generally offer no special benefit. Myth: # 4 A high-protein diets are best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet. So, Don’t worry too much about your diet if you are diabetic, instead just buy this book and start making the food you like, without worrying about sugar, carbohydrate or any other ingredients. Since, we have taken care of all this.

Leseprobe

The Diabetic Cookbook

140 Quick & Easy Recipes

By

Amber Wilson

Copyright Notice

No part of this book may be reproduced or transmitted in any form whatsoever, electronic, or mechanical including photocopying, recording or by any informational storage and retrieval system without the express written dated and signed permission of the author.

Disclaimer/ and or Legal Notice

The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinions based on new conditions.

This book is for informational purposes only. While every attempt was made to verify the information provided here, neither the author nor his affiliates or publisher assume any responsibility for errors inaccuracies or omissions. Any slights to people or organizations are unintentional.

All images and the contents on this book are believed to be public domain, they are gathered from all over the net and there is no copyright on these pictures and contents as far as we are concerned. If there is a picture or contents on this book that has copyright then the owner can email us and we will remove the picture from this book. None of the persons on this book have authorized their presence here; this book is not associated with them or their companies in any way. All trademarks belong to their respective owners.

Always consult your doctor or physician before you begin any diet or weight loss program. We are NOT LIABLE for losses or damages which may result through the use of the information, products and services presented on this Book.

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each reader. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please visit your favorite ebook retailer to purchase your own copy. Thank you for respecting the hard work of this author.

Copyright 2017 BirdEye Publisher

Introduction

Diabetes is on the rise, yet most cases are preventable and some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood.

Followings are some of the myth prevalent today.

Myth: # 1 You must avoid sugar at all costs.

Fact: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan.

Myth: # 2 You have to cut way down on curbs.

Fact: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain curbs instead of starchy curbs since they’re high in fiber and digested slowly, keeping blood sugar levels more even.

Myth: # 3 You’ll need special diabetic meals.

Fact: The principles of healthy eating are the same—whether or not you’re diabetic. Expensive diabetic foods generally offer no special benefit.

Myth: # 4 A high-protein diets are best.

Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

So, Don’t worry too much about your diet if you are diabetic, instead just buy this book and start making the food you like, without worrying about sugar, carbohydrate or any other ingredients. Since, we have taken care of all this.

We have handpicked Diabetic friendly most popular and at the same time not difficult recipes which actually taste good and compile it in to our latest book The Diabetic Cookbook. All recipes included are tried and tested by various people. Here we have included only those recipes that are given five stars on our ranking system. We always believe that recipes are mean to be made by any person without any knowledge of advance culinary techniques. You don't have to visit the expensive restaurant to taste the exotic flavor of your favorite food, instead buy this book and start cooking any recipe you like or if you are an adventurous cook then pick any random recipe.

Most recipes in this book can be tweaked easily to suit your personal choice. You can substitute or altogether remove any ingredients (of course except the main ingredient) that you don't have or not liked. Although all recipes as it is are tasted and found to please most people taste bud.

What you are waiting for? Grab the Book The Diabetic Cookbook and start making the food, which we are sure to give you instant gratification.

You will find recipes like Halibut-Mango Ceviche, Sugarless Applesauce Cake, Spicy Steamed Shrimp,

White Beans and Peppers, Spinach Lentil Soup, Apple Cinnamon Quinoa, Breakfast Porridge and many more……

Appetizer

Halibut-Mango Ceviche

Total Time

2 h 45 m

Prep

45 m

Cook

2 h

Servings

6

Ingredients

1 1/2 pounds

skinless, boneless halibut, cut into 1/2 inch cubes

1/3 cup

fresh lime juice

1/4 cup

fresh lemon juice

1/4 cup

tequila

3

jalapeno Chile peppers, seeded and minced

1

mango - peeled, seeded and diced

1

green bell pepper, seeded and finely chopped

1/2 cup

finely chopped Vidalia or other sweet onion

1/2 cup

finely chopped red onion

1

mango - peeled, seeded and diced

1/2 bunch

chopped fresh cilantro

1/4 cup

chopped fresh parsley

1 teaspoon

salt, or to taste

Directions

Combine cubed halibut, lime juice, lemon juice, tequila, minced jalapeno peppers, and 1 diced mango in a non-metallic bowl.

Cover and refrigerate for 1 1/2 hours.

After the Ceviche has sat for 1 1/2 hours, add the green pepper, sweet onion, and red onion.

Mix well, then recover and refrigerate another 30 minutes.

Fold in the remaining diced mango, cilantro, and parsley; season to taste with salt before serving.

Basil and Pesto Hummus

Total Time

10 m

Prep

10 m

Servings

5

Ingredients

1 (16 ounce)

garbanzo beans (chickpeas), drained and rinsed

1/2 cup

basil leaves

1

clove garlic

1 tablespoon

olive oil

1/2 teaspoon

balsamic vinegar

1/2 teaspoon

soy sauce salt and ground black pepper to taste

Directions

Combine the garbanzo beans, basil, and garlic in a food processor; pulse several times.

Use a spatula to push mixture from sides of processor bowl.

Pulse the mixture again while drizzling in the olive oil.

Add the vinegar and soy sauce; pulse until combined.

Season with salt and pepper.

Gourmet Microwave Popcorn

Total Time

10 m

Prep

5 m

Cook

5 m

Servings

2

Ingredients

1/4 cup

unopposed popcorn salt to taste

1 teaspoon

olive oil or more if needed

Directions

Place popcorn in a brown paper bag.

Tightly seal the bag by folding the top several times.

Microwave on High until the popping slows, about 2 minutes.

Carefully open the bag.

Season with salt and drizzle with olive oil.

Reclose the bag and shake to distribute the seasoning.

Baked Green Tomatoes

Total Time

1 h

Prep

15 m

Cook

45 m

Servings

6

Ingredients

1 cup

cornmeal

1 tablespoon

dried dill weed salt to taste ground black pepper to taste

5

medium green tomatoes, thinly sliced

Directions

Preheat oven to 325 degrees F (165 degrees C).

Lightly grease a medium baking sheet.

In a small bowl, mix the cornmeal, dill, salt, and pepper.

Dip tomato slices into the mixture, coating both sides.

Arrange coated slices in a single layer on a medium baking sheet.

Bake 45 minutes in the preheated oven, until crisp and golden brown.

Summer Bean Salsa

Total Time

20 m

Prep

20 m

Servings

18

Ingredients

1 (15.5 ounce) can

black beans, rinsed and drained

1 (14.5 ounce) can

chopped tomatoes, drained

1 (14 ounce) can

corn kernels, drained

1

red onion, chopped

1/2 cup

chopped mango

1 tablespoon

fresh lime juice

1 teaspoon

olive oil

1 tablespoon

fresh cilantro leaves

Directions

Stir together the black beans, tomatoes, and corn.

Add the onion, mango, lime juice, and olive oil and stir.

Garnish with cilantro to serve.

Tilapia Ceviche

Total Time

1 h 20 m

Prep

20 m

Servings

15

Ingredients

8

tilapia fillets

15

limes, juiced

1

large tomato, finely diced

1

large red onion, finely diced

2

cucumbers, peeled, seeded, and finely diced

1/2 bunch

finely chopped cilantro salt and pepper to taste

Directions

Chop the raw tilapia into small pieces, and place in a large bowl.

Pour in enough lime juice to cover the fish.

Mix the tomato, red onion, and cucumbers into the bowl.

Stir in the cilantro.

Season with salt and pepper.

Allow the Ceviche to marinate, refrigerated, for at least an hour.

Taste for seasoning before serving; add salt and pepper if necessary.

Mexican Jicama Snack

Total Time

10 m

Prep

10 m

Servings

6

Ingredients

1

large Jicama

2

lime, juiced

1 tablespoon

crushed red pepper, or to taste

Directions

Peel Jicama and cut into French fry-sized sticks.

Combine with lime juice and cayenne pepper in a medium bowl and toss to coat.

Serve as finger food.

Pico de Gallo

Total Time

1 h 20 m

Prep

20 m

Servings

4

Ingredients

1/2 cup

minced onion

2

jalapeno peppers, seeded and minced

1/4 cup

diced red bell pepper

1/4 cup

minced dill pickle

4

large tomatoes, seeded and diced

1 tablespoon

fresh lime juice

1/4 cup

chopped cilantro salt and pepper to taste

Directions

In a medium bowl, combine the onion, jalapeno pepper, bell pepper, dill pickle, and diced tomatoes.

Stir in lime juice and cilantro; season to taste with salt and pepper.

Cover, and refrigerate at least 1 hour before serving, preferably overnight.

Kiwi Salsa

Total Time

1 h 15 m

Prep

15 m

Servings

6

Ingredients

6

kiwis, peeled and diced

1

small onion, diced

1

jalapeno pepper, diced

2 tablespoons

lime juice

1 tablespoon

olive oil

1 teaspoon

honey

1/2 teaspoon

cumin

1/2 teaspoon

curry powder

Directions

Mix kiwi, onion, jalapeno pepper, lime juice, olive oil, honey, cumin, and curry powder together in bowl.

Cover and allow resting for 1 hour at room temperature.

Refrigerate until ready to serve.

Artichoke Hummus

Total Time

20 m

Prep

15 m

Cook

5 m

Servings

12

Ingredients

3

cloves garlic, chopped

2 tablespoons

chopped fresh basil

2 tablespoons

lemon juice

2 (15 ounce) cans

cannellini beans, drained (reserve juice)

1 tablespoon

olive oil

1 tablespoon

water

1 tablespoon

tahini

1/2 teaspoon

salt

1/2 teaspoon

ground cumin

1 (15 ounce) can

artichoke hearts, drained and quartered

Directions

Preheat oven to 350 degrees F (175 degrees C).

Bake chopped garlic in the preheated oven until softened, 5 to 7 minutes, to reduce bitterness.

Transfer baked garlic to a food processor and add basil and lemon juice; pulse several times to mince basil leaves.

Place cannellini beans, olive oil, water, tahini, salt, and cumin in the food processor and process until the hummus is smooth.

If hummus is too thick, process 1 tablespoon reserved liquid from beans into the mixture.

Add artichoke hearts to the hummus and process until smooth.

Deep Fried Black Eyed Peas

Total Time

8 h 30 m

Prep

20 m

Cook

10 m

Servings

16

Ingredients

1 pound

dried black-eyed peas, sorted and rinsed

1

onion, cut into large dice

2

bay leaves

1

jalapeno pepper, seeded and diced canola oil for frying

2 teaspoons

seafood seasoning (such as Old Bay®)

1/2 teaspoon

kosher salt

Directions

Place the black-eyed peas into a large container and cover with several inches of cool water; let stand 8 hours to overnight.

The next day, drain and rinse the peas.

Pour in enough water to cover the peas by 3-inches then stir in the onion, bay leaves, and jalapeno pepper.

Bring to a boil, reduce heat to low, and simmer until the peas are tender but not mushy, 40 to 50 minutes.

Add more water if needed to keep the peas covered while cooking.

Drain the peas in a colander set in the sink, and spread them onto a baking sheet lined with paper towels or dish towels to drain.

Discard bay leaves, and refrigerate the peas until ready to fry.

Heat oil in a deep-fryer or large saucepan to 375 degrees F (190 degrees C).

Carefully pour about 1 1/2 cups of peas into the hot oil per batch, and fry until crisp, 4 to 7 minutes.

Remove the peas, drain on paper towels, and toss the hot peas in a bowl with seafood seasoning and kosher salt.

Serve hot.

Easy Black Bean Hummus

Total Time

10 m

Prep

10 m

Servings

12

Ingredients

1 (15 ounce) can

black beans, rinsed and drained

2 teaspoons

lemon juice

1 tablespoon

dried basil

1 teaspoon

garlic powder

Directions

Process black beans, lemon juice, basil, and garlic powder together in a food processor until thick.

Italian Hummus

Total Time

10 m

Prep

10 m

Servings

12

Ingredients

1 cup

non-fat cottage cheese

1 (15.5 ounce) can

cannellini beans, drained

1 bunch

fresh basil, chopped

1

pint grape tomatoes, coarsely chopped

1

clove garlic, minced salt and pepper to taste

Directions

In a blender or food processor, blend the cottage cheese, beans, basil, tomatoes, garlic, salt, and pepper until smooth.

Cinnamon Apple Delight

Total Time

5 m

Prep

5 m

Servings

1

Ingredients

1 (6 ounce) container

nonfat Greek yogurt

1/4 teaspoon

vanilla extract

1/4 teaspoon

ground cinnamon, or to taste Stevie powder, to taste

1

apple, cored and cut into chunks

Directions

Stir yogurt, vanilla extract, cinnamon, and Stevie together in a small bowl.

Add apples and toss to coat.

Refrigerate for about 5 minutes before serving.

Cabbage Pico de Gallo

Total Time

2 h 20 m

Prep

20 m

Servings

20

Ingredients

1

medium head cabbage, chopped

6

Roma (plum) tomatoes, diced

1

red onion, diced

1

yellow onion, diced

4

jalapeno peppers, diced [...]