Recipes

Couscous-Stuffed Tomatoes

Couscous-Stuffed Tomatoes This delicious and healthy dish is a great complement to meat or fish. You can even just have it on its own. What you need: • 1 tbsp olive oil (divided) • 8 pieces of beefsteak tomatoes (large) • ½ tsp of ground cumin • ½ c of almonds (sliced) • 1 eggplant (small, diced into ½-inch pieces) • Salt and pepper to taste • 1 tsp of ground coriander • 1 c of vegetable broth (low-sodium) • A pinch of ground cinnamon • 1 tsp of harissa paste • ½ c of couscous • ½ c of dried apricots (chopped) • 2 tbsps of fresh mint (chopped) How to make it: Hollow out the large tomatoes. Sprinkle a bit of salt over the insides of the prepares tomatoes. Place the tomatoes upside down on a platter and cover them with paper towels as they drain while you make the filling. Keep the tomato ju...

Protein-Rich, Low-Carb Cheesecake

Protein-Rich, Low-Carb Cheesecake This is a quick and healthy dessert you can make whenever you have your cravings for cheesecake. Simple, tasty, and just right for calorie counters and Type II diabetics. What you need: • Water • 8.5 ounces of cottage cheese (low-fat) • 1 serving pack of strawberry Jell-O (sugar-free) • 2 egg whites • 1 tsp of Stevia • 1 scoop of protein powder (vanilla) • 1 tsp of vanilla extract How you make it: Preheat your oven to 160 deg C or 325 deg F. Prepare the strawberry Jell-O based on the instructions on the package. Place it in the freezer to set. Get a mixing bowl and in it, combine egg whites and cottage cheese. Mix until you get rid of lumps and the consistency is smooth. Add in the vanilla extract, protein powder, and Stevia. Whisk thoroughly. Pour the bat...

Indian Savory Pancake (Besan ka Cheela)

Indian Savory Pancake (Besan ka Cheela) This is a tasty, spicy pancake that almost every household in India makes for breakfast or even brunch. Also known as cheela, this recipe is a quick, 30-minute recipe for vegetarians. You can even make it for unexpected guests. Just serve with some chutney or tomato ketchup. What you need: • 4 to 5 teaspoons of coconut oil, canola oil, or olive oil for frying • 1 c of Besan (chickpea or gram flour) • ½ c of Methi (fenugreek) leaves [chopped finely] • 1 c of water • 1 piece of green chili • 2 tsps of salt • 1 tsp of Ajwain or Bishop’s weed • ½ of an onion (sliced) • 1 tsp of chili powder How to make it: Set aside the oil. Get a mixing bowl and in it, combine the rest of the ingredients, until you reach a thick consistency. Just add a bit of water at a...

SESAME BARLEY WITH TERIYAKI TOFU AND GREENS

SESAME BARLEY WITH TERIYAKI TOFU AND GREENS Before you make this delicious dish, remember to soak the barley very well. This is a light, healthy lunch or dinner, especially if you are on a low-carb diet. What you need: • 2 green onions (sliced thinly) • 3 c of water • 4 tsps of toasted sesame seeds • ½ c of pearl barley (uncooked) • Cooking spray • ¼ c of rice wine vinegar • ¼ tsp of red pepper (crushed) • 3 tbsps of brown sugar (divided) • 1 14 oz package of tofu (organic, extra-firm, drained) • 3 tbsps soy sauce (low sodium, divided) • 6 c of Swiss chard (sliced thinly) • 4 tsps of dark sesame oil (divided) • 2 cloves of garlic (minced, divided) • 2 tsps of fresh ginger (peeled, grated finely, divided) How you make it: In a medium saucepan, boil 3 cups of water. Add in the barley. Decrea...

ORANGE-PUMPKIN TARTS

ORANGE-PUMPKIN TARTS Who says you can’t enjoy a pumpkin pie-like dessert? Make these tarts and indulge in the reduced sugar version of this well-known special occasion dessert treat. What you need: • ¼ c of frozen whipped topping (thawed, low calorie) • 1 c of oatmeal cookies (sugar-free, crumbled) • ½ tsp of pumpkin pie spice • 2 tbsps margarine or butter (melted) • 2 tbsps of orange juice • Cooking spray • ¼ c of egg substitute • 1 tsp of APF (all-purpose flour) • ¼ c calorie-free sweetener • ½ c of evaporated milk (fat-free) • ½ c of canned pumpkin How you make it: Pre-heat your oven to 375 degrees F or 191 degrees C. Get your tartlet baking pan and coat it with cooking spray. Sprinkle flour on the compartments. Mix the butter and the cookie crumbs. Press the mixture onto the bottom of ...

BLACK BEAN HUMMUS

BLACK BEAN HUMMUS Hummus is usually made with chickpeas, but you can also use black beans for this delicious Middle Eastern side dish. You can also add lime juice and jalapeños for that extra yumminess. What you need: • 3 pieces of six-inch pita bread • ½ c of chopped cilantro (fresh, divided) • ½ jalapeño pepper (small, seeded) • 2 tbsps of roasted sesame seed paste or tahini • 1 clove of garlic (peeled) • 2 tbsps of water • 1 15 oz can of black beans (no salt added, rinsed, drained) • ¼ tsp salt • 2 tbsps of lime juice (fresh) • ¾ tsp cumin (ground) • 2 tbsp extra-virgin olive oil How you make it: Pre-heat your oven to 425 degrees F or 218 degrees C. Get a food processor and in it, place all the ingredients except the pita. Set aside some cilantro. Process the ingredients until you produ...

Pork Chops and Balsamic Sauce

Red grapes and balsamic vinegar make up his fruity sauce. It is a delicious, guilt-free topping for the pork chops this recipe needs. In just about 25 minutes, you can have a delicious, healthy lunch or dinner. What you need: • 1 c of red grapes (seedless, halved) • 4 pieces of pork loin chops ( bone-in, sliced ¾ inch thick) • ¾ c apple cider or apple juice • ¼ c sliced onions (sliced thinly) • 1 clove of garlic (minced) • 1 tsp of honey • 1 tbsp of cornstarch • 1 tbsp of balsamic vinegar • ½ c chicken broth (low sodium) How you make it: Prepare the skillet by coating it with cooking spray and placing it over medium heat. Place the chops on the skillet until browned evenly on each side. Once done, remove the chops and set aside to rest. Grill garlic and onions for about 2 minutes. Pour the...

Sweet Potatoes and Gremolata

Small sweet potato wedges are delicious when caramelized on a grill. This recipe allows you to enjoy these healthy carbs with butter, mint, and orange zest. What you need: • 1 tbsp of butter (unsalted, melted) • 2 tbsp of mint (finely chopped) • 1/8 tsp of salt • ¼ tsp of ground pepper • 2 tbsps mint (chopped finely) • 1 tsp of raw sugar • 2 tsps of orange zest (grated) • 1 tsp of extra virgin olive oil • 1 lb of small sweet potatoes How you make it: Set the grill to medium-high heat. Get a small mixing bowl and in it, combine salt, mint, orange zest, and sugar. Crush them with a wooden spoon. Set it aside and cover with clear wrap. Cut your sweet potatoes into wedges (1-inch thick). Place the wedges into a medium bowl and toss them in pepper and oil. Grill the first batch in one row and f...

Steak Tacos and Strawberry Salsa

Even if you are diabetic, you can still enjoy your tacos. This recipe calls for flank steak and sweet strawberries. You can even multi-task by making the salsa while cooking the steak in just half an hour. What you need: • 1 lb of flank steak (trimmed) • ½ tsp of salt • ¾ tsp of ground pepper (divide this) • 1 tbsp of balsamic vinegar • 2 tsps of canola oil • The juice and zest of 1 lime • 1 tbsp of fresh mint (chopped) • 1 tsp of honey • 1 tbsp of cilantro (extra for serving) • ½ c of shallots (chopped finely) • Lime wedges (for serving) • 8 pieces of corn tortillas (warmed up) How you make it: Prepare your steak by seasoning it with salt and pepper. Get a cast-iron skillet and heat it over medium-high heat. Place the steak on it and leave it to cook on one side for three to four minutes....

Healthy Avocado Dressing

This simple, healthy salad dressing is rich and tangy. It’s a versatile dressing that adds life to any vegetable salad, a sandwich spread, or a delicious herby dip for radishes, carrots, peppers, and celery. What you need: • a small avocado (ripe and chopped) • a cup of fresh herbs (dill, cilantro, chives, tarragon; chopped) • a small clove of garlic • ¼ tsp of salt • 2 tablespoons and 2 teaspoons of lemon juice • ½ cup and 2 tablespoons of buttermilk (low-fat) • 2 tablespoons of water How you make it: Get a blender or food processor. In it, put the buttermilk, herbs, salt, water, and lemon juice. Puree for 10 seconds. Stop occasionally to scrape down the sides. Add in the avocado. Blend at medium speed for 30 seconds. Stop occasionally to scrape down the sides. *** Every serving (2 tables...

Steak and Tomato Salad

The diabetic diet can still include steal as long as you choose a lean cut and accompany it with vegetables. This recipe is a combination of steak and tomatoes is the perfect healthy dinner to have perhaps a few times in a month. What you need: • ¼ c of Parmesan cheese (shavings) • 340 grams of sirloin steak (grilled, cut into bite-sized pieces) • Salt and pepper to taste • 4 c of arugula (torn pieces) • 1/3 c balsamic vinaigrette • 6 vine-ripened tomatoes (small, sliced) How you make it: Get a serving platter. Arrange the tomatoes and arugula on the platter. Drizzle them with some of the dressing. Place the steak pieces on the salad. Season with a bit of salt and pepper. Top with Parmesan cheese shavings. Enjoy with some a couple of slices of toasted whole grain wheat bread.

Dairy Free – Sugar Free – Choco Milk Shake

People with diabetes just need the right ingredients to satisfy their milk shake cravings. Here’s one to keep in your diabetic diet cookbook. What you need: • 1 tsp of liquid coconut stevia or coco sugar • 1 c of dairy-free chocolate ice cream • 1 tsp of vanilla extract • 1 c of coconut milk (unsweetened) • 2 tbsp cocoa powder (unsweetened) • ½ c shredded coconut (unsweetened) How you make it: If your ice cream is frozen solid, let it soften first for about 15 to 20 minutes on the kitchen counter. Once the ice cream is soft enough, scoop it into your blender. Add in the remaining ingredients into the blender. Blend until all the ingredients are incorporated. Before serving, top it with dairy-free whipped cream and crushed walnuts or almonds. Enjoy! ***Each serving has 330 calories, 30.9 gr...

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