From: The Kick Diabetes Cookbook Makes 6 cups (1.5 L) The three sisters––squash, beans, and corn––were the main crops of several Native American nations. These plants benefit each other, so they were grown close together. Not surprisingly, the combination of this companionable trio benefits people as well. Adding greens makes the mix even more […]
Recipes
LEGUMES Highest fiber foods High in phytochemicals High in antioxidants Low in fat, saturated fat Cholesterol-free Non-heme iron No hormones, antibiotics No Neu5Gc No TMAO produced Low chemical contaminants MEAT NO fiber NO phytochemicals Minimal antioxidants High in fat, saturated fat High in cholesterol Heme iron (oxidant) Hormones and antibiotics Contains Neu5Gc TMAO production
Salad dressings are generally based on oil, vinegar (or lemon) and sugar. Oil-free dressings are generally very high in sugar and sodium. They do little to enhance the nutritional value of salad. These dressings are whole-food based so much more nutrient-dense than store-bought dressing. The fat comes from seeds or nuts and the sweetness from
Cashew -Pear Cream (cream or whipping cream substitute) This is the healthiest, most delicious replacement available for whipping cream. Use in a breakfast bowl, on fruit salad, on pumpkin pie, apple crisp, baked or grilled fruit or other desserts. 1 x 15 oz can or jar of pears in water or juice or about
Old Fashioned Peanut Butter Cookies Makes 24-28 cookies. 1 cup (250 ml) dates, pitted, packed 1/3 cup (80 ml) boiling water 1 cup (250 ml) natural peanut butter (if very thick, thin with 1-3 Tbsp oil) 1 tsp (5 ml) vanilla 1/4-1/2 tsp (1-2 ml) salt 1/3 cup (80 ml) ground
I keep jars of lentil soup in the fridge as a staple. Lentils are great sources of protein and iron and they require no presoaking! 1 large sweet onion, diced 1 large red pepper, diced 1 medium potato, diced (optional) 3 tomatoes, diced 2 cups (500 ml) red lentils 4 large garlic cloves,
Kale chips make a great, nutrient-dense snack. Even picky little eaters will gobble them up. You can use just about any dressing to flavor the chips. For super simple kale chips, sprinkle on a little avocado oil (1 Tbsp/15 ml), tamari (1 Tbsp/15 ml) and lemon juice, lime juice or balsamic vinegar (2-3 Tbsp/30-45 ml). Toss
These crackers are absolutely delicious, and nutritious. They bear little resemblance to boxed commercial crackers. I find that many of the healthier crackers on the market are difficult to digest – perhaps long cooking times cause this. These crackers are made from vegetables and seeds with herbs for seasoning – no flour, no oil, no
Yield: 2 cups (6 to 8 servings) Cheese is the Achilles heel of many plant-based eaters. Commercial plant options looked like cheese, but that is where the similarity ended. The depth of flavor found in dairy-based cheese just couldn’t be matched by non-dairy alternatives, until recently. Now fabulous plant-cheeses are making an appearance –
I developed this recipe for our diabetes intervention patients when I was in the Marshall Islands – this photo was taken there. We did a lot of one pot dishes and stews to serve over barley or brown rice. The dish can be made with simple ingredients or glamorized as you see fit (see suggested variations).