death to diabetes diet

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Death to Diabetes, LLC

ww.deathtodiabetes.com

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How to use super foods and beverages

to control and beat your diabetes

DeWayne McCulley

Cynthia McCulley Author of Death to Diabetes www.DeathToDiabetes.com

BodyMindSpirit



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Copyright©2008 DeWayne McCulley & Death to Diabetes LLC

ISBN 0-9773607-6-8 All rights reserved. No part of this publication may be reproduced,distributed, or transmitted in any form or by any means without theprior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain othernoncommercial uses permitted by copyright law. For permissionrequests, contact the author.

DeWayne McCulley National diabetes educator, health coach, and author [email protected], 800-813-1927, 585-671-0577

Death to Diabetes LLC1170 Ridge Rd. #190

Webster, NY 14580

Ordering Information

Individual sales: are available online at www.DeathToDiabetes.com or via mail by sending a check/money order to the business address.

Quantity Sales: are available at special discounts when purchased inbulk by corporations, associations, doctors, and others.

Orders for college textbook/course adoption use, by U.S. tradebookstores and wholesalers: Please contact the author.

Products and Services from Death to Diabetes, LLCProducts include: handbook, cookbook, workbook, wellness guides,

wellness journal, meal planning charts, audio book CDs, and DVDs,and newsletter. Services include: membership, newsletter subscription,personal health coaching (telephone, online, in person), customizedmeal planning, diabetes education classes/workshops, reviews of medical blood test results; certified instruction for healthcare

professionals; and corporate wellness training. Version 0.5 Printed in the United States of America.



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Acknowledgements

During my journey from near-death to recovery, the spirits of 3 entities fueled me and have been driving me ever since: God,my mother, and my daughter Cynthia.

Then, after my book Death to Diabetes was published, my

daughter said, “So, Dad, when is the next book coming out?”

I looked at my daughter as only a father can, shook my head,and said, “Daughter, this is it. I had one book in me, so I’mdone.”

Cynthia just laughed, and said “OK, Dad, we’ll see.”

After several months of lectures, workshops, book reviews,emails, and testimonials, I was truly surprised at the

overwhelming response. Cynthia attended some of the workshops and other events, and noticed a pattern in thequestions that kept being asked.

She said, “Dad, they love your book, but they want you to write a cookbook. Dad, you gotta write a cookbook!”

To a Loving Daughter:

Cynthia,Thank you so much – not just for helping to save my life,but for pushing me to publish the diabetes book, and now for the cookbook.

Love,Dad

p.s. Can I rest now?



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I said, “But, you know I can’t cook a lick.”

Cynthia said, “Dad, I’ll help you with the cookbook – I’ll comeup with the recipes, and all you have to do is “superize” themto fit your Super Meal Model.”

Just when I was ready to give in, my daughter said, “Oh yeah,don’t forget you also need to put your book on CD. Yourbook is really good -- but, Dad, really, who’s going to havetime to read 400 pages?”

I said, “OK, make up your mind, daughter –the cookbook orthe CD.”

She said, “Dad, it’s easy – do both. People want recipes, soyou gotta do the cookbook. . And, people want to beentertained, so you gotta do the CD (or DVD). Dad, you usedto be so serious as an engineer, but you’ve changed. You’re across between Chris Rock and Dr. Oz – people need to see orhear you in action!”

And, this is the way it’s been with my daughter since my near-death coma. She started telling me what to do, when to eat,

what to eat, what not to eat during my recovery. And, I think she enjoyed playing the role of the parent – and, she hasn’tstopped.

Well, I put it off for a couple years because I just didn’t think people really wanted another cookbook – especially from anon-cook! And, I didn’t want to take the time to developrecipes or record the audios for a CD.

But, my daughter wouldn’t stop bugging me, until I relented.

So, don’t thank me for this book or the soon-to-be-releasedaudio CD book – thank my daughter.



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DEATH TO DIABETES COOKBOOK AUTHOR’S BIO

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In March 2002, DeWayne McCulley, on the brink of death, went into a diabetic coma at Rochester

General Hospital with a blood glucose level of 1337(more than 1200 points above normal) and lived totell about it. With his mother’s and daughterCynthia’s help, DeWayne was able to overcomehyperglycemia, two blood clots, pneumonia, highcholesterol, and four insulin shots a day.

DeWayne used his engineering and biochemistry background to repairhis body and wean himself off the insulin, Coumadin and other drugs.He lowered his average blood glucose level and his hemoglobin A1C to

the normal ranges while losing 52 pounds and reversing his diabetes within 4 months. Today he remains drug-free with blood glucose andhemoglobin A1C levels in their normal ranges.

Based upon this near-death experience and working with a diabeticsupport group sponsored by the American Diabetes Association,DeWayne used his background in engineering research, test dataanalysis, and writing technical reports to help him write the acclaimedbook Death to Diabetes -- The 6 Stages of Type 2 Diabetes Control & Reversal (ISBN 0977360741). The book (and his diabeteseducation workshops) explain the author’s diabetes experience, the rootcauses of diabetes, and how to use the power of super foods, properexercise and your inner spirit to beat the disease and its complications – based on a 6-stage model, a 10-step process, 7 wellness factors, 5“super” foods, specific metrics and wellness protocols, and researchfrom more than 250 clinical studies. The author states emphatically,“You can beat this disease – if you are armed with the properknowledge (science), tools and spiritual motivation.” The author’s hopeis that his book, DVD, workshops, and education classes will inspireothers the way he was inspired -- by people he never would have met if

it weren’t for his experience with diabetes.DeWayne graduated from Pennsylvania State University with aBachelor of Science degree in Electrical Engineering and worked as anengineer and product trainer for more than 30 years (with Xerox Corp.and Hughes Aircraft Co.), learning how to analyze and diagnose the



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AUTHOR’S BIO DEATH TO DIABETES COOKBOOK

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root causes behind why complex machines, hardware and softwarefailed. He developed software algorithms, fault trees, GUI interfaces

and patents associated with online machine diagnostics to helptechnicians diagnose and repair electronics and software problems inthe lab and the customer's office. Then, he developed educationalprograms and conducted classes to teach engineers and technicians,helping them to improve their skill level. Ironically, DeWayne isutilizing that same 30 years of engineering experience working with thea health services company, where he is designing wellness educationprograms and conducting training classes and workshops. DeWayne isproviding these services to health-conscious organizations andcompanies who realize the loss of work productivity and rising healthinsurance costs are impacting their employees and their bottom-line inthe business world. He is also conducting diabetes education classes;providing health coaching to individuals and families, and developing new products including his book on CDs, a cookbook, a wellnessjournal, a 90-day meal plan, a training program, and a set of wellnessguides.

DeWayne credits his success to strong parents, great teachers, and theblue-collar work ethic of the steel mills in Western Pennsylvania.DeWayne states emphatically, “For some strange reason, I was blessed

with great teachers who reinforced what my parents had instilled in me-- that I could do anything as long as I was willing to put in the effortand do the work. Ironically, that work ethic helped me to successfully fight and beat my diabetes. And, now I get to train and educate othershow to control and beat this disease.



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DEATH TO DIABETES COOKBOOK BOOK REVIEWS

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Feedback from Doctors

“Some of my patients are very excited about your program – because it

works! Some of them are reducing their medication and others arecoming off their medication.” Dr. W. Bayer, Rochester, NY

“McCulley's diabetes program is phenomenal! -- he's done something that the experts said was impossible. There's something about thoseengineers . . .” Dr. D. Courtney, Pittsburgh, PA

“This book is empowering. I plan to keep this book handy in my office.” Dr. J.B. Grossman, Journal of the National Medical

Association (JNMA)

“This is a great book, very thorough and well-written.Buy the book!”Dr. Vagnini, NYC

“I'm currently reading the book for the second time. I think that it isoutstanding. What you wrote is not taught in medical school, that's why some physicians may not support it. Don't worry friend, the Public willsupport you, because you have done a super job of researching, treating yourself and putting it in writing. Let the book speak for itself and you.”Dr. A. White, NIH

“Your book is great. Whenever I see a diabetic, I recommend your book tothem. ” Dr. Kalidas, Florida

“What you've done with your recovery and the book is amazing! ” Dr.DiPrima, New York



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Feedback from Diabetics and Others

“My doctor told me that all signs of my diabetes were gone! And, the

pain in my foot from the neuropathy is gone.” D. Carter, ex-diabetic

“Thank you, DeWayne – you’ve given me and other people hope by sharing your story.” A. Peters, ADA diabetic support group member

“God truly does work in mysterious ways: All these years you've been working as an engineer, God was preparing you for this moment -- tohelp people beat this disease.” Minnie McCulley, the author’s mother

“I have Type 2 diabetes and following the diet and exercise plan putforward in this book is really helping me. It is obvious that the author

DeWayne McCulley knows this subject well. His background inbiochemical engineering provides credibility.” John W. Wolff (Cortland, NY)

“I got this book for a relative and she loved it so much she got one forher doctor! Her doctor loves it too! Her glucose readings have beensteadily returning to normal ranges and she is off oral diabetic meds andis no longer on daily insulin injections. All this within 6months of reeducating herself to the truth. This is truly DEATH to DIABETES!!!Follow it, don’t question it, and see the results for yourself!!” V.Koehler

“My husband has diabetes and up until recently it has beenuncontrollable, so we've been reading book after book on the subject.

When I purchased "Death to Diabetes", it was like none other in scope.McCulley's book is thorough and goes in depth on the cause, cure andprevention of this horrible disease. In addition, it is written from theperspective of someone who has suffered through, almost died fromand then reversed the disease. You can throw out all the other books ondiabetes. This is the one every diabetic should read.” G. Martin(Houston, TX)

“A great book on how to manage, control and perhaps reverse type 2diabetes. Mr. McCulley is extremely methodical and scientific in hisanalyses of the disease. He outlines the reasons for T2 and tells what hedid to "cure" his diabetes thereby passing on his methods to the readerthrough his "Wellness" program. His background in biochemistry andmedicine when relating to diabetes is expert. He is very well-informedand passes his tried and true methods of control (Stages 1-4) and



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DEATH TO DIABETES COOKBOOK BOOK REVIEWS

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ultimate "cure" (Stages 5 & 6) on to those who choose to follow hissuggested approach through these 6 stages. I highly recommend this

book to those who wish to be in super control and possibly ridthemselves of this dread disease.” Mary E. Brenner (Las Vegas, NV)

“This book is worth the investment and will actually help you recovery from type II diabetes. I found this book completely helpful. And theaverage person (non-scientist) will benefit from this book by it's wellthought out design. As a research immunologist I thought I knew everything and this book helped pull it all together for me in so many

ways.” Denise M. Du Pont

“My daughter ordered and sent this book to me after I was newly diagnosed in January 2007. I was reeling from the shock of being diagnosed diabetic. She sent me two books and while I refer to theother occasionally, this book set me in the direction of getting off my meds. I want to restore my life and body as closely as I can to pre-diabetic condition. The author tells it like it is. He is very structured andanalytical. He doesn’t pull any punches about the seriousness of diabetes and its potential deadly consequences. His story is inspiring and I have been testing blood sugars consistently and watching my blood sugars stabilize. I owe my positive outlook to this wonderfulbook. MUST READ for all diabetics, newly diagnosed or long term. Iloved it” Janeice Pennington (Hawaii)

“I love that McCulley tackles this disease, in layman’s terms, from themolecular level. It's not just another eat right and exercise book. He ismethodical in his approach as an engineer and uses the expertise of other scientist and healthcare professionals to support his views. He isable to bring balance by adding a spiritual approach to well being. Heputs the health of the individual on the individual and not thehealthcare industry. Personal responsibility for self is what he calls for. Iam listening.” L. Williams (Houston, TX)

“I recommend this book not only to all diabetics but to anyone who is

suffering from his or her unhealthy lifestyle. Although Mr. McCulley'stheories are not strictly in line with current medical thinking, his advicefor changing our lives for the better is right on. Over half of all Type 2diabetics who strictly follow his advice will be cured of their diabetesproblem, as well as lowering their cholesterol and blood pressure. Don'tmiss out on this book.” William Bayer, MD (Rochester, NY)



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This book is changing my life, and I don't have Type II Diabetes!Notice on the cover that it also has tombstones for Obesity and High

Blood Pressure. If I could read the other tombstones they wouldprobably have other diseases engraved on them. I am Insulin Resistantand overweight which I learned from this book is a precursor toDiabetes Type II. I have tried everything for years (various foodprograms and various forms of exercise) and have not been able to lose

weight.

Until now.

This book is written from DeWayne McCulley's personal experience atbeating Type II Diabetes and I can tell from this book he has done a

great deal of research. I've read many health books, but this is the firsthealth book that I've read that takes me one or more steps beyond theothers to explain why I should do something or why something happens the way it does.

I use this book like I use an encyclopedia; I pick it up and start reading in any chapter and I'm not able to put it down until I finish the chapter!

This book is not theory, it's real. DeWayne McCulley's personal story isso inspiring -- there is hope for diabetics. It walks you through eachstep (stage) in easy-to-follow steps. If you want to understand the

science, it's in there. If you just want to get better, you can just follow the steps. If you want to do your own research, it gives you medicalreferences. And, I've never read a health book that providedinspirational quotes from people like Oprah, Muhammad Ali, and

Arthur Ashe. This book does not ignore the power of the human spirit;and, it gives you ideas how to use that spirit to get well! It even warnsyou about some of the health scams and healthy foods that are nothealthy -- and it explains why. And, there is so much more.

It explains in simple terms why people are diabetic and what they cando to change that in a short period of time. It explains why most

vitamin supplements don't work and how to figure out if yoursupplements are any good. You can become your own expert by reading this book. P. Priest ( Webster, NY)



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DEATH TO DIABETES COOKBOOK PRODUCTS

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Death to Diabetes® Products The following is the current list of books, CD, DVDs, and otherproducts offered by Death to Diabetes, LLC. For an updated list of products (and services), go to the website www.deathtodiabetes.com.

Books/Booklets

Death to Diabetes Diet Cookbook – Super Meal Recipes to Preventand Beat Type 2 Diabetes

The Death to Diabetes Handbook – Beat Type 2 Diabetes 10 Steps

90-Day Diabetes Boot Camp & Meal Planner

Death to Diabetes Training Workbook Death to Diabetes Training Booklets

Wellness Guides (for high blood pressure, high cholesterol, etc.)

Death to Diabetes Program: The Roadmap: The 10 Steps

Death to Diabetes Wellness Journal

Audio CDs

Audio Book CD Set

The 10 Steps to Beat Type 2 Diabetes

The 7 Mistakes That Diabetics Make

Why Diabetics Remain in Diabetic State

DVDs


Death to Diabetes Lecture

Death to Diabetes Workshop

Nutrition: The 5 Super and 5 “Dead” Foods



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NOTICE DEATH TO DIABETES COOKBOOK

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Notice to Readers

This cookbook is written with the express purpose of sharing the many recipes that were provided to the author by his mother, his daughter,his brother Greg, his sister Margo, and various people from churchesand from across the country. Consequently, the information in thisbook is provided for informational purposes only and is by no meansmeant to be a substitute for the advice provided by your own doctorand other healthcare professionals. It is imperative that you alwaysconsult with your doctor to discuss your health state and determineyour specific course of action. The author shall have no liability orresponsibility to any person or entity with respect to any loss, damage

or injury, caused or alleged to be caused directly or indirectly by theinformation contained in this book.

The information in this book is not intended to prescribe any form of treatment for any illness or medical condition. This information shouldbe used as a guide in interacting with your doctor, your diabetes healthcoach and other healthcare professionals, and should not be considereda substitute for expert medical opinion.

This cookbook was developed based upon feedback and questions

from diabetes workshops, lectures, phone calls, health coaching sessions, and emails from people across the United States, and fromother countries.

This cookbook can be used alone, or can be used as part of an overallhealth and wellness plan that may include other resources such as ouronline videos, DVDs, audio CDs, and the book that started it all – Death to Diabetes . This diverse set of learning tools have been developedto make it easier for you to acquire the knowledge and becomeempowered in your decision-making to improve your health.

The U. S. Food & Drug Administration has not verified any therapeuticclaims expressed or implied in this book. You (the reader) areresponsible for making any decisions regarding the suitability and

validity of the information provided in this book. Always consult withyour doctor before you implement any changes to your diet,supplement usage, exercise regimen, or lifestyle.



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DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS

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Table of Contents

Acknowledgements .....................................................................................iiiDeath to Diabetes® Products .....................................................................xiNotice to Readers.......................................................................................xii Table of Contents......................................................................................xiiiDon’t Delay! -- Get Started Now!..............................................................xxiChapter 1. Introduction................................................................................1Purpose ........................................................................................................ 1Recipe Categories .........................................................................................4Chapter 2. Super Meal Model® ..................................................................... 5

The Death to Diabetes Nutritional Protocol ................................................ 5 The Super Meal Model (Diagram) ................................................................ 7Calorie Counting ..........................................................................................8Chapter 3. Managing Diabetes.................................................................... 10 The 7 Diabetes Wellness Factors ................................................................ 10 The 10 Steps to Beat Type 2 Diabetes ........................................................ 12Chapter 4. Food Tips .................................................................................15Planning & Preparation .............................................................................. 15Meal Planning Strategy for Type 2 Diabetics ..............................................16Importance of Food and Ethnic Cultures ................................................... 17

Food and Socialization ............................................................................... 18Food Preparation and Cooking Tips........................................................... 19 Apple Butter Spread.............................................................................................. 20Beans, Grains, Nuts & Seeds............................................................................... 20Beef .......................................................................................................................... 21Beverages ................................................................................................................ 22Bread Crumbs (Crunchy Coating) ...................................................................... 23Bread: Sourdough..................................................................................................23Bread: Sprouted Grain.......................................................................................... 23Carbohydrates ........................................................................................................ 24

Cereal .......................................................................................................................24Chocolate Coated Confections ........................................................................... 24Dairy ........................................................................................................................25Desserts................................................................................................................... 25Fats, Oils .................................................................................................................27Fish...........................................................................................................................29



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Flour Substitutes.................................................................................................... 29French Fries............................................................................................................ 31

Ice Cream................................................................................................................ 31 Juicing ...................................................................................................................... 31Lunches: Quick Lunches...................................................................................... 33Macadamia Nuts .................................................................................................... 34Mac & Cheese ........................................................................................................ 34Mashed Potatoes.................................................................................................... 35Meat, Frying............................................................................................................ 35Mushrooms............................................................................................................. 36Pasta......................................................................................................................... 37Pita Pizza................................................................................................................. 37

Probiotics and Prebiotics .....................................................................................37Quiche ..................................................................................................................... 38Restaurants: Eating Out at Restaurants ............................................................. 39Rice........................................................................................................................... 40Salads ....................................................................................................................... 40Sandwiches.............................................................................................................. 41Seasoning: Spices and Herbs ............................................................................... 41Seasoning: How to Use Spices and Herbs ........................................................42Snacks ...................................................................................................................... 54Soups .......................................................................................................................54

Split Pea Soup ........................................................................................................ 54Succotash ................................................................................................................ 55Sugar and Sweets ...................................................................................................55 Tea............................................................................................................................58 Tofu .........................................................................................................................59 Turkey...................................................................................................................... 59 Vegetables ............................................................................................................... 60 Whole....................................................................................................................... 62 Yogurt...................................................................................................................... 62Meal Planning & Grocery Shopping Tips ................................................... 64Reading Food Labels ..................................................................................68Chapter 5. Recipes......................................................................................71Barbecued Chicken.....................................................................................71Barbecued Beef ..........................................................................................72Barbecued Ribs ..........................................................................................73Barbecue Sauce 1........................................................................................75



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Barbecue Sauce 2........................................................................................76Beef: Filet Mignon with Mushrooms .......................................................... 77

Beef: Meatloaf with Tomato Sauce ............................................................. 78Beef: Pepper Steak & Vegetables ................................................................ 79Beef: Sirloin Wraps.....................................................................................81Beef: Beef Taco ..........................................................................................82Beef: Beef Tortilla ......................................................................................83Broccoli & Egg ...........................................................................................84Broccoli & Salmon .....................................................................................85Broccoli with Onions & Almonds .............................................................. 87Broccoli and Tofu Pasta ............................................................................. 88

Brussel Sprouts with Sweet Potatoes .......................................................... 89Cabbage & Fish .........................................................................................90Cabbage Slaw .............................................................................................91Casserole: Broccoli ....................................................................................92Casserole: Broccoli & Rice ........................................................................ 93Casserole: Cabbage ....................................................................................94Casserole: Chicken and Broccoli................................................................. 95Casserole: Crockpot Layered Enchilada...................................................... 96Casserole: Eggplant ....................................................................................97Casserole: Lentil ........................................................................................98

Casserole: Squash .......................................................................................99Casserole: Turkey Broccoli ...................................................................... 100Casserole: Soybean ..................................................................................101Casserole: Zucchini-Mozzarella ............................................................... 102Chicken, Broccoli & Rice ......................................................................... 103Chicken and Broccoli Quiche ................................................................... 104Chicken Parmesan ....................................................................................105Chili ......................................................................................................... 106Chili: Veggies and Turkey ......................................................................... 107Dessert: Apple-Strawberry Dessert........................................................... 108Dessert: Apple Pie 1 (Less Flour) ............. Error! Bookmark not defined.

Dessert: Apple Pie 2 (Less Flour) ............. Error! Bookmark not defined.

Dessert: Apple Pie 3 .................................................................................109Dessert: Brownies (Applesauce) ............................................................... 110Dessert: Cake (Apple Cake – Wheat-Free)................................................ 111



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Dessert: Cake (Chocolate Flourless) ......................................................... 113Dessert: Cake (Lemon Pound).................................................................. 114

Dessert: Cookies -- Chocolate Chip & Flax .............................................. 115Dessert: Cookies -- Chocolate Gingerbread.............................................. 116Dessert: Cookies -- Oatmeal and Raisin.................................................... 117Dessert: Ice Cream (Homemade) ............................................................. 118Dessert: Quick Desserts ........................................................................... 119Eggs and Smoked Salmon ........................................................................ 120Eggs: Omelet............................................................................................121Eggs: Poached .......................................................................................... 122Eggs: Scrambled with Tofu ...................................................................... 123

Eggs: White Omelet .................................................................................124Enchiladas: Black Bean and Vegetable Enchiladas....................................125Enchiladas: Crockpot Chicken Enchiladas ............................................... 126Enchiladas: Turkey and Black Bean Enchiladas ........................................127French Toast (Almond-Crusted) .............................................................. 128French Toast ............................................................................................129French Toast (Low Fat)............................................................................130Grilled Vegetables ....................................................................................131Grits and American Cheese ...................................................................... 132Gumbo: Chicken and Rice ....................................................................... 133

Gumbo: Okra and Chicken ...................................................................... 134Gumbo: Seafood ......................................................................................136Gumbo: Turkey Gumbo Soup ................................................................. 137Ham and Eggs.......................................................................................... 138Hot Dogs and Beans ................................................................................139Hot Dogs and Cabbage ............................................................................140Hot Dogs: Chili Hot Dogs ....................................................................... 141Italian: Lasagna, Spinach and Mushroom.................................................. 142Italian: Lasagna (Vegan with Tofu) ........................................................... 144Italian: Lasagna (Vegetable) ...................................................................... 146Italian: Pizza (Casserole) ........................................................................... 148Italian: Pizza (Homemade) ....................................................................... 150Italian: Pizza (Meat and Crust).................................................................. 152Italian: Pizza (Muffin “Quickie”) .............................................................. 153Italian: Pizza (Tofu) ..................................................................................154



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Italian: Pizza (Vegan, No Cheese)............................................................. 155Italian: Pizza (Vegetable) .......................................................................... 156

Italian: Pizza (Vegetable, No Cheese) ....................................................... 157 Juice: Celery-Spinach-Parsley ("Potassium Broth") ...................................158 Juice: Celery-Parsley-Garlic ("Rejuvenator") .............................................158 Juice: Cucumber-Beets ("Body Cleanser") ................................................ 158 Juice: Cucumber Celery Cooler................................................................. 159 Juice: Flaxseed & Apple............................................................................159 Juice: Tomato & Garlic ............................................................................160 Juice Drink “Quickie” .............................................................................. 160Muffins: Apricot Oatmeal ........................................................................ 161

Muffins: Date Bran...................................................................................162Oatmeal.................................................................................................... 163Okra and Shrimp......................................................................................164Omelet ..................................................................................................... 165Omelet: Spinach .......................................................................................166Omelet: Vegetables...................................................................................167Omelet: Veggie......................................................................................... 168Omelet: Zucchini, Garlic, Croutons ........................................................ 169Pancakes Buckwheat & Flaxseed .............................................................. 170Recipe for Apple Butter Puree..........................................................................171

Recipe for Blueberry Syrup................................................................................172Pancakes Oat Bran ...................................................................................173Pork Chops (Baked) .................................................................................174Pork Chops (Baked) .................................................................................175Pork Chops with Caramelized Apples and Onions ...................................176Pork Chops (Stuffed) ...............................................................................177Red Beans and Rice ..................................................................................178Salad: Asparagus.......................................................................................179Salad: Avocado and Broccoli Salad ........................................................... 180Salad: Avocado and Cherry Tomato Salad ................................................ 181Salad: Avocado and Chicken Salad ........................................................... 182Salad: Avocado, Kumquat, Grapefruit & Watercress................................183Salad: Avocado and Smoked Turkey Salad ............................................... 184Salad: Avocado and Tuna Salad ................................................................ 185Salad: Barley and Black-Eyed Pea ............................................................. 186



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Salad: Beef and Pepper .............................................................................187Salad: Broccoli and Barley ........................................................................ 188

Salad: Broccoli, Pasta, Tomatoes & Peppers .............................................189Salad: Carrots & Raisins ........................................................................... 190Salad: Chicken with Apple and Walnut ..................................................... 191Salad: Chicken (Grilled) and Spinach ........................................................ 192Salad: Fettuccini with Tomatoes and Artichoke Hearts............................. 194Salad: Fruit ............................................................................................... 195Salad: Grilled Chicken and Lemon-Yogurt Dressing ................................196Salad: Grilled Turkey, Cranberries and Vinaigrette ...................................198Salad: Romaine & Spaghetti Squash Parmesan..........................................200

Salad: Spinach...........................................................................................201Salad: Spinach, Salmon & Walnuts ........................................................... 202Salad: Spinach and Shrimp........................................................................ 203Salad: Steak, Tomatoes, Peppers, Onions, Vinaigrette .............................. 204Salad: Triple Bean.....................................................................................207Salad: Triple Bean & Canned Salmon ....................................................... 208Salad: Tuna and White Bean ..................................................................... 209Salad: Tuna (Seared) and Bean.................................................................. 210Salad Dressing Recipes .............................................................................211Sandwich ALT – Avocado, Lettuce & Tomato.........................................217

Sandwich: Bacon and Egg ........................................................................ 218Sandwich: Beef ......................................................................................... 219Sandwich: Chicken (Hot)......................................................................... 221Sandwich: Chicken Salad .......................................................................... 222Sandwich: Chicken Salad (Warm) ............................................................. 223Sandwich: Grilled Cheese ......................................................................... 225Sandwich: Ham ........................................................................................226Sandwich: Hamburger .............................................................................. 227Sandwich: Hot Dogs ................................................................................231Sandwich: Mozzarella & Veggie................................................................ 232Sandwich: Sub Quickie .............................................................................233Sandwich: Tempeh ...................................................................................234Sandwich: Tenderloin ...............................................................................235Sandwich: Tofu ........................................................................................236Sandwich: Tuna ........................................................................................237



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Sandwich: Turkey .....................................................................................238Sandwich: Turkey Burgers (Cheese-Stuffed) .............................................239

Sandwich: Roasted Vegetables.................................................................. 240Sandwich: Turkey Caesar.......................................................................... 241Sandwich: Turkey Burgers ........................................................................ 242Seafood: Crab Bake ..................................................................................243Seafood: Fish (Baked) with Parmesan Cheese...........................................244Seafood: Salmon (Baked) with Cucumber Dill Sauce ................................245Seafood: Salmon (Grilled) with Green Beans............................................246Seafood: Scallops with Spaghetti............................................................... 248Seafood: Shrimp in Tomato Sauce............................................................ 250

Seafood: Tilapia with Mushroom Sauce.................................................... 252Seafood: Tuna (Grilled) & Marinated ....................................................... 253Smoothie: Apple Cinnamon ..................................................................... 254Smoothie: Banana and Peach.................................................................... 255Smoothie: Blueberry Smoothie ................................................................. 255Smoothie: Berries & Flaxseed ................................................................... 256Smoothie: Fruit, Nuts & Yogurt ............................................................... 257Smoothie: Fruit “Quickie”........................................................................ 258Smoothie: Strawberry Flax Smoothie........................................................ 258Snack: Cajun Chicken Fingers .................................................................. 259

Snack: Juice “Quickie” Drink ................................................................... 260Snack: Mix ‘n Match .................................................................................260Snack: Nuts & Fruit..................................................................................261Snack: Parsley Hummus ........................................................................... 261Snack: Raw Veggie Platter ........................................................................ 262Snack: Seasoned Pita Chips ...................................................................... 263Snack: Turkey Sandwich ........................................................................... 264Snack: Veggie Pita Pizzas.......................................................................... 265Soup: Black Bean......................................................................................266Soup: Black-Eyed Peas & Vegetables ....................................................... 267Soup: Cabbage.......................................................................................... 269Soup: Chicken Noodle .............................................................................270Soup: Chickpea 1......................................................................................271Soup: Chickpea 2......................................................................................272Soup: Chowder with Fish ......................................................................... 273



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Soup: Crockpot Taco ...............................................................................274Soup: Lentil .............................................................................................. 275

Soup: Okra ............................................................................................... 276Soup: Shrimp Vegetable Soup .................................................................. 278Soup: Split Pea ......................................................................................... 279Soup: Tomato...........................................................................................280Soup: Tomato Vegetable .......................................................................... 281Soup: Turkey Vegetable Soup................................................................... 282Soup: Vegetable Chili ...............................................................................283Soup: Zucchini & Tomato........................................................................ 284Spinach & Egg ......................................................................................... 285

Spinach and Salmon .................................................................................286Stew: Chicken...........................................................................................288Stew: Lentils, Tomatoes, Onions .............................................................. 289Stew: Okra and Shrimp ............................................................................291Stew: Vegetable and Coconut ................................................................... 292Stir-Fry: Broccoli & Cabbage.................................................................... 293Stir-Fry: Broccoli & Chicken .................................................................... 294Stir-Fry: Chicken & Vegetables................................................................. 295Stir-Fry: Sweet and Sour with Chicken ..................................................... 296Stir-Fry: Sweet and Sour with Pork ........................................................... 297

Stir-Fry: Shrimp, Cabbage, Carrots & Broccoli .........................................299Stir-Fry: Tofu & Vegetables...................................................................... 300Stir-Fry: Turkey & Vegetables .................................................................. 301Stuffed Green Peppers .............................................................................302 Tofu With Peppers, Peanuts, and Mushrooms .........................................303 Turkey Cutlets with Lemon and Parsley ................................................... 304 Vegetarian Jambalaya ................................................................................305 Venison and Chestnut Casserole .............................................................. 306 Alternative Healthier Foods ..................................................................... 308Contact Information ................................................................................311



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Don’t Delay! -- Get Started Now!

Super Breakfast

This type of vegetable-based breakfast provides a more sustained levelof energy and key nutrients that diabetics (and non-diabetics) aremissing.1 ½ cups steamed spinach (or 1 cup steamed broccoli)2 oz. baked wild salmon (or sardines, or an Omega-3 egg)½ yellow pepper, mushrooms, spices1 tbsp. extra virgin olive oil (add after steaming vegetables)16 oz. filtered water1 slice of toasted sprouted grain bread (optional addition)

Super Dinner This type of dinner sets the stage to help the body cleanse/detoxify andrepair itself while you sleep.1 cup steamed Brussel sprouts and 1 cup steamed broccoli5 oz. baked skinless chicken breast (or 5 oz. wild salmon)½ red pepper, mushrooms, spices1½ tbsp. extra virgin olive oil (add after steaming vegetables)1 slice of sprouted grain bread16 oz. filtered water (or 16 oz. white tea)Optional meal: a raw salad that contains the aforementioned foods with

Romaine lettuce and organic salad dressing Super Snack

The following nutritious snacks require very little time to prepare.1 apple, a handful of walnuts/almonds, a glass of water1 cup of grapes, a handful of trail mix/pulse food (nuts/seeds), water8 oz. organic/raw juice, mix in 2 tbsp. of ground flaxseed1 cup of yogurt, add flaxseed, blueberries; glass of water4-5 whole grain crackers, 2 oz. canned salmon/tuna, water

Note: You should always measure your blood glucose before meals and2 hours after your meals to determine which of these recipes are bestfor you.



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Chapter 1. Introduction

Purpose

Because of the success of my book Death to Diabetes – The 6 Stages of Type 2 Diabetes Control & Reversal, and because of requests from many of my readers, I was asked to develop a cookbook of recipes that provided a

variety of super meals and super snacks.

This cookbook provides more than 300 recipes and food tips to helpdiabetics fight their diabetes. More importantly, this cookbook wasdesigned to address the following top problems that many diabetics andmy readers expressed during workshops, teleseminars, and via email:

What to Cook/Not Cook

Favorite Foods/Cravings

Time

Money

The ideas for many of the following recipes came from my daughterCynthia, my brother Greg, my mother, customers I met from my

workshops, others from various churches, and emails from some of my readers. I also modified recipes from health-oriented websites to align

with my Super Meal Model for Type 2 Diabetes.

Because this cookbook was designed to focus on content and providemore complete meals, there are a lot more pages of recipes but withoutthe pretty colored pictures, which would have driven up the cost of thebook. I felt that content was a lot more important than looks when it

comes to fighting such a serious disease as diabetes.

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INTRODUCTION DEATH TO DIABETES COOKBOOK

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In addition, there are hundreds of specific food tips, specifically toaddress how to enjoy your favorite foods. For example, there are food

tips about bread, chocolate, desserts, French fries, ice cream, flour, mac‘n cheese, fried foods, and pizza – that enable diabetics to enjoy thesefoods instead of avoid them and feel deprived. In addition, there arefood tips about various spices and how they can be used to enhance thetaste of various foods while ensuring that the meals will be healthy andbeneficial to diabetics. There are also food tips about eating out atrestaurants.

This cookbook is truly unique because it is not designed like mostcookbooks with sections for breakfast, lunch, and dinner. The primary

reason for not doing this is because many of the super meals can beeaten for breakfast, lunch or dinner. As a result, the recipes are listed inalphabetical order.

Time is a key issue that diabetics struggle with, so there are food tips,meal planning tips, and recipes about preparing snacks, quick lunchesand various dishes.

Money is another issue that diabetics (and all of us for that matter)struggle with, so there are specific meal planning and grocery shopping tips that will help you to save money with your grocery bill.

Sweets is another issue that diabetics struggle with, so there are food tipsabout desserts, sugar and sweets; and, recipe sections for desserts.

Favorite foods for different ethnic cultures are addressed by providing food tipsabout transforming your favorite foods into healthier versions so thatyou can enjoy eating again and not suffer the unnecessary healthcomplications. Most diabetic cookbooks ignore the importance of culture and how it influences our food choices. This is a majoroversight that leads to an unhappy diabetic.

Day-to-day planning and managing your diabetes is a major concern thatdiabetics have. This is due to the fact that there are 7 wellness factorsthat diabetics must manage besides their meals. For that reason, thiscookbook identifies those 7 factors and provides an overview of the 10steps to control, reverse your diabetes – from the Death to Diabetes book.



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DEATH TO DIABETES COOKBOOK INTRODUCTION

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Once you have a good understanding of the Super Meal Model, you canmodify these recipes to expand your food selections even further. In

addition, you can design your own diabetes meal plan to suit your taste,health needs and lifestyle. And, don’t forget that you can convert many of your own favorite meal recipes to super meal recipes by using the

Alternative Healthier Foods table in the Appendix.

However, you should always measure your blood glucose before yourmeals and 2 hours after your meals to determine which of these recipesare best for you.

The following chapter provides general food tips for grocery shopping,meal planning, and meal preparation.

Following that chapter are more than 200 recipes of super meals andsuper snacks that you can use to develop your own customized mealplan.

Please Note: If you have a favorite recipe, please send it to us [email protected] ). If it is approved, you will receivecredit for the recipe and a 10% discount on your next purchase.



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RECIPE CATEGORIES DEATH TO DIABETES COOKBOOK

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Recipe Categories

The recipes in the Recipes section are provided in alphabetical order, with the following major sections:

Barbecue

Beef

Broccoli

Brussel Sprouts

Cabbage

Casserole

Chicken Chili

Dessert

Eggs

Enchiladas

French Toast

Grilled Vegetables

Grits

Gumbo

Ham

Hot Dogs

Italian (Lasagna, Pizza)

Juice

Muffins

Oatmeal

Okra

Omelet

Pancakes

Pork Chops

Red Beans

Salad Sandwich

Seafood

Smoothie

Snack

Soup

Spinach

Stew

Stir-Fry

Stuffed Green Peppers

Tofu

Turkey

Vegetarian Jambalaya

Venison

These recipes are grouped into these categories to make it easier todevelop your own meal plan for the next 90 to 180 days. If you do nothave the time to develop your own meal plan, refer to the Death to

Diabetes 90-Day Diabetes Boot Camp & Meal Plan book. These recipes are not grouped like most recipe books, with sections forbreakfast, lunch and dinner. The reason for this is because many of therecipes can be used for breakfast, lunch, or dinner.



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Chapter 2. Super Meal Model®

The Death to Diabetes Nutritional Protocol

The Death to Diabetes Super Meal Model is designed to address thenutrient deficiencies and hormonal imbalances associated with Type 2diabetes. In general, a super meal or super snack must provide a balanceof carbohydrates, protein, and fat; and utilize the 5 “live” super foods:

vegetables, some fruits; lean protein; plant oils; filtered water; and, someorganic whole grains.

More importantly, super meals must reduce or avoid the 5 “dead”foods: refined flour, starchy foods; refined sugar, fructose corn syrup;trans fats (partially hydrogenated oil); excess saturated fat from fatty animal meats; and, various drugs, including alcohol, tobacco, caffeine,OTC drugs and prescription drugs.

The following is a list of the key attributes of a super meal or supersnack: Meal size: 400-500 calories Meal balance of macronutrients: 40% - 30% - 30% (Carb-Protein-

Fat) Meal frequency: 4-6 times a day Fiber content: 32 to 35 grams each day Macronutrient quality: whole food, not processed (packaged) foods Food state: at least 50% raw vegetables vs. cooked vegetables Nutritional supplementation: Food-based, not synthetic Food quality: organic where possible

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SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK

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The key health benefits of the Super Meal Model include thefollowing:

Promotes blood glucose stabilization. Prevents excess insulin production. Promotes fat burning, energy production, and weight loss, especially

in the belly area. Reduces micro-inflammation and excess oxidative stress. Increases thermogenic mechanisms, speeding up metabolism. Promotes regularity, colon health, and the removal of extra

cholesterol. Promotes growth of friendly intestinal bacteria, aids digestion and

strengthens the immune system.Refer to Chapter 7 of the Death to Diabetes book for more details.

Meal Plan Strategy:In order to achieve these health benefits, your diabetes meal plan mustfocus on vegetables, more vegetables, soups, salads, and no grains.

Eventually you can introduce some of the more carbohydrate-densemeals such as the casseroles and some grains – as long as your post-meal blood glucose levels have steadily come down, and have reachedthe normal blood glucose range of 80 mg/dl to 110 mg/dl.

However, if your blood glucose level and other inflammation markershave not improved, you should continue to focus on vegetables, raw juices, Omega-3s, fiber, and other anti-inflammatory foods; and, moreimportantly, shut down consuming all of the 5 “dead” foods, especially the refined flour, refined sugar, high fructose corn syrup, partially hydrogenated oil, and drugs/medications.



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SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK

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Calorie CountingCalorie counting can be tedious and frustrating. However, you can use

calorie counting as a tool or guide to help you design your daily/weekly meal program. And, once you become familiar with the physical sizeand calorie counts for various foods, you will not have to spend a lot of time counting calories at each meal.

In order to accomplish this, first, you need to determine the amount of calories you require on a daily basis to maintain your current weight – this is known as your maintenance calorie count. You can determinethis by using one of the calculators on any of the many diet-related

websites – just google with “diet calculator”. For an example, let’s use

2250 calories as the maintenance calorie count.If the overall goal is to lose weight, specifically, fat, then, you need toset a target calorie count that is at least 20% below your currentmaintenance calorie count of 2250:

2250 – (20% of 2250)= 2250 – 450 = 1800So, 1800 calories would be your daily target calorie count.

Next, using 40%-30%-30% as a starting point, the calories would bedistributed as follows:

Carbohydrates: 40% of 1800 = 720Protein: 30% of 1800 = 540Fat: 30% of 1800 = 540

Since there are 4 calories in each gram of a carbohydrate, 4 calories ineach gram of a protein, and 9 calories in each gram of a fat, the numberof grams for each of these macronutrients would be:

Carbohydrates: 720 divided by 4 = 180 gramsProtein: 540 divided by 4 = 135 gramsFat: 540 divided by 9 = 60 grams



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DEATH TO DIABETES COOKBOOK SUPER MEAL MODEL

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Next, to determine the number of grams (of each macronutrient) foreach meal/snack, you need to divide each of the gram numbers by the

number of meals/snacks that you plan to have each day. For thisexample, let’s assume that you are going start with a total of 4meals/snacks each day. That means each meal/snack will have thefollowing distribution of grams and calories:

Carbohydrates: 180 divided by 4 = 45 gramsProtein: 135 divided by 4 = 33.75 gramsFat: 60 divided by 4 = 15 grams

If you assume that the snack is much smaller in size and calories, let’ssay by 50%, then, it will contain 22.5 grams of carbohydrates, 16.9grams of protein, and 7.5 grams of fat. As a result, each of the threemajor meals will have the following distribution of grams and calories:

Carbohydrates: 45 times 3 plus 22.5 divided by 3 = 52.5 g, 210 calProtein: 33.75 times 3 plus 16.9 divided by 3 = 39.4 g, 157 calFat: 15 times 3 plus 7.5 divided by 3 = 17.5 g, 157 cal

These numbers may appear small initially, but, once you begin eating more “live” foods and more frequent meals, your body chemistry willmake the proper adjustments and you will actually find it difficult to eat

1800 calories every day – unless you consume a lot of “dead” food orexercise more than 60 minutes a day. If you are not familiar with thenumber of grams and calories for different foods, obtain a nutrition ordiet book that provides this information.

Note: This is a simplistic model that does not take into account theaddition of lean muscle tissue as a health goal. That would require ahigher target calorie count and at least five if not six or sevenmeals/snacks each day.



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Chapter 3. Managing Diabetes

The 7 Diabetes Wellness Factors

As described in the Death to Diabetes book, there are 7 wellness factorsthat diabetics must control if they want to properly manage theirdiabetes and have the opportunity to beat and reverse their disease.

The seven (7) wellness factors are:

1. Knowledge

2. Nutrition

3. Exercise

4. Blood Glucose Testing

5. Mind & Spirit

6. Support Systems

7. Wellness Planning

These 7 wellness factors are depicted in the following diagram from theauthor’s diabetes wellness program.

Please keep these wellness factors in mind as you develop your diabetesmeal plan. For more details about these wellness factors, refer to theDeath to Diabetes book, DVD or CD set.

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DEATH TO DIABETES COOKBOOK MANAGING DIABETES

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The 7 Diabetes Wellness Factors

Note: The 7 wellness factors are the foundation of The 10 Steps toControl & Reverse Type 2 Diabetes, which are shown on the following page.



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THE 10 STEPS DEATH TO DIABETES COOKBOOK

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Here are the 10 steps (from the Death to Diabetes book) tocontrol and possibly reverse your Type 2 diabetes.1. Increase your knowledge about diabetes and its complications,

nutrition, exercise, and drugs. Visit your local library, go to medical-related websites, take classes, and talk to other (healthy) diabetics.

2. Eat the 5 “live” super foods, especially bright-colored vegetables,fruits, raw juices, sea vegetables, grasses, plant protein, plant oils,

whole grains, legumes, filtered water, and cold-water fish. Eat 4-5super meals/snacks each day, using the Super Meal Model. Buy a

steamer for your vegetables.3. Reduce/stop eating the 5 “dead” processed foods, especially white

flour, sugar, starches, animal meat, trans fats, drugs.4. Increase your blood glucose testing to at least 4 times a day,

including a post-meal test to customize your nutritional profile. Usea journal/logbook to record, track, analyze and make changes.

5. Exercise consistently by stretching/walking 30 to 45 minutes fourto six times a week. And, add 10 to 15 minutes of weight/resistance(anaerobics) exercise on alternate days.

6. Perform cleansing/detoxification to remove the toxins and waste.

7. Take a wholefood or food-based supplement to complement yournutritional program and accelerate the healing process.

8. Work with your doctor, health coach, and other healthcareprofessionals to communicate your health goals and build yourrelationships. Ensure your treatment is focused on repairing yourbody and reducing your drug usage/dependency and not justsuppressing the symptoms.

9. Utilize exercise, prayer, yoga, or other meditation techniques torelax, help relieve the stress, and connect with your inner spirit.

Join a local support group to get information and share yourproblems with other diabetics. Your insight may help someone inthe group and will motivate you to continue making progress.

10. Develop an overall (proactive) wellness plan. Address any excusesor barriers you may have before proceeding with your recovery plan.



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The 10 Steps

For more details about these 10 steps, refer to the Death to Diabetes book, DVD or CD set.



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Chapter 4. Food Tips

Planning & Preparation

The following general meal planning tips should be utilized to maximizethe nutritional value of your meals and snacks.

Obtain the following kitchen appliances (mandatory): A steamer to properly steam vegetables and prevent overcooking A water filter to provide filtered water A blender to prepare blended juices and replace bottled

juices/beverages, especially soda and diet soda A juicer to produce fresh raw vegetable, grass and fruit juices Enameled cast iron cookware, stoneware, glassware, or some

nonstick cookware to reduce the use of cooking oils A Foreman grill to drain the fat from the meat

Obtain the following kitchen appliances (optional): A large pot to prepare vegetable soups Glassware-like containers to protect fresh vegetables and fruits; and,

to store and freeze future meals, including soups A freezer to allow you to stock up on foods that are on sale A pressure cooker or portable convection oven (to save time when

cooking) A coffee grinder (to grind up fresh flaxseeds) Springform pan for baking delicate confections, flourless chocolate

cakes, and creamy cheesecakes.

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MEAL PLANNING DEATH TO DIABETES COOKBOOK

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Meal Planning Strategy for Type 2 DiabeticsDepending on your health needs and finances, purchase organic, fresh,

or frozen vegetables and fruits instead of canned. It is not necessary that all your food be organic unless you have a concern with pesticidesand other harmful chemicals. The key is that you replace the “dead”refined flour, refined sugar, trans fats, fatty meats, vegetable oils, andother processed foods with the “live” vegetables, fruits, beans, fish,nuts, seeds, and plant oils. Use the Alternative Foods table as a guide

when you start shopping.

There is a myth that eating healthy is boring and bland. Ensure that youread the following Food Tips section, which provides an abundance of

ideas about food preparation and how to design tasty and scrumptiousmeals. There is a comprehensive sub-section about various spices andherbs, and how to use them with various foods and meats.

Prepare vegetable soups and casseroles that are less time-consuming,healthy, and inexpensive, especially if you have a large family.

If you choose to adopt the mentality that there is a war going on insideyour body, then, grocery shopping is your way of selecting the rightfoods to obtain the “weapons and ammunition” to fight the “enemy”known as diabetes. In general, avoid the middle aisles of the large

grocery stores because that’s where they usually stock the processedfoods. Try to stay on the outside perimeter of the store for the freshfoods and the foods that are healthier for your body.

The meals for the initial weeks should focus on vegetables, more vegetables, soups, salads, and no grains, and especially no flour and nosugar. The following weeks can provide more carbohydrate-dense mealsthat include grains, casseroles and desserts – assuming your bloodglucose level has stabilized. However , if your blood glucose level andother inflammation markers have not improved, you should continue to

focus on consuming more vegetables, raw juices, Omega-3s, fiber, andother anti-inflammatory foods.



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DIABETES COOKBOOK IMPORTANCE OF CULTURE

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Importance of Food and Ethnic Cultures“Tell me what you eat, and I’ll tell you who you are,” wrote Jean

Anthelme Brillat-Savarin, renowned connoisseur of good food anddrink in 1825.

Make no mistake about it -- Food is an essential fixture of culture,society, and socialization; and comes with a complete set of customs,history, and nuances. So do not forget that your cultural backgroundinfluences your food choices. It’s no fun to avoid the tasty and favoritefoods of your own culture.

Instead, embrace your culture and learn how to transform your favoritemeals and foods into healthier versions. Refer to the Death to Diabetesbooklet titled “Diabetes and Different Cultures” to understanddifferent cultures and their favorite foods, and how diabetics can enjoy their favorite culture-based foods.

People connect to their cultural or ethnic group through similar foodpatterns. Immigrants often use food as a means of retaining theircultural identity. People from different cultural backgrounds eatdifferent foods. The ingredients, methods of preparation, preservationtechniques, and types of food eaten at different meals vary among cultures. The areas in which families live— and where their ancestors

originated—influence food likes and dislikes. These food preferencesresult in patterns of food choices within a cultural or regional group. Toavoid these patterns would be disastrous to a diabetic who is learning how to eat healthier.

In addition, there is a passion in every culture about eating. It is foundin every culture and every region of the country, each fiercely proud andprotective of its own signature dishes, and it inhabits everyday conversation on a regular basis, preferably a conversation that takesplace over a meal, or at some celebratory event. As a diabetic, if you try

to disregard that passion, you will not be happy when you change youreating habits. This is one of the key reasons why ethnic groups havedifficulty maintaining their changes to how they eat.



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IMPORTANCE OF CULTURE DIABETES COOKBOOK

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Key Point: The Death to Diabetes wellness program is different frommost diabetes programs because it does not ignore the role that culture

plays in our food choices.

Food and SocializationFood is a key component of various celebratory events, including

weddings, birthday parties, picnics, dinner parties, funerals, holidays,family reunions, etc. Can you imagine any of these events without food?Have you ever been invited to an event that didn’t have food or thefood was lousy? It is important that we don’t diminish the role thatfood plays in our social lives. To that end, it becomes important fordiabetics to plan for these events so that they can enjoy life, and not

spend their time looking over their shoulder.In addition, there is a care taken in the preparation of food and producethat is complemented by a receptive audience willing to take the time toappreciate it. Imagine the embarrassment that a host feels when they feel that they have let you down, or the embarrassment that you as adiabetic feels in this situation. Instead, it is better to be proactive insteadof reactive in these social events. By being proactive, you will have abetter chance to enjoy these social events along with your friends andrelatives. Refer to the Death to Diabetes Meal Planning booklet for

more ideas and tips about meal planning.



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DEATH TO DIABETES COOKBOOK FOOD TIPS

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Food Preparation and Cooking Tips

The following food preparation and cooking tips will allow you to enjoy many of your favorite foods and maintain your blood glucose level

within the normal range. These tips are provided in the following section in alphabetical order:

Apple Butter Spread

Beans, Nuts, Seeds

Beverages

Bread Crumbs

Bread: Sourdough Bread: Sprouted Grain

Carbohydrates

Cereal

Chocolate

Dairy

Desserts

Fats, Oils

Fish

Flour Substitutes French Fries

Ice Cream

Juicing

Lunches: Quick Lunches

Macadamia Nuts

Mac & Cheese

Mashed Potatoes

Meats, Frying

Mushrooms

Pasta

Pita Pizza

Probiotics and Prebiotics

Quiche

Restaurants: Eating out

Rice

Salads Sandwiches

Seasoning: Spices/Herbs

Snacks

Soup

Split Pea Soup

Succotash

Sugar and Sweets

Tea

Tofu Turkey

Vegetables

Whole

Yogurt



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FOOD TIPS DEATH TO DIABETES COOKBOOK

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Apple Butter Spread Your options for morning toast may seem limited to trans-fat free

margarine or dicey, low-carb or reduced-sugar jams. Consider whipping up your own apple spread.

The good thing about apples is that, no matter where you live, they areavailable year-round in your supermarket. And they are loaded withantioxidants and fiber. Recent scientific findings have shown that thecompounds in apples may reduce cholesterol, improve the health of arteries, reduce the risk of several types of cancer, and even reduce age-related damage to brain cells. To get the most of apples’ health punch,you need to eat the skin, because quercetin –– a star antioxidant –– is

only found there. To make apple spread, core and chop up enough apples (choose very sweet and crisp varieties, such as McIntosh, Jonagold, and Fuji) toalmost fill your largest pot. Cook them in about an inch of water orapple cider until uniformly soft. Puree in food processor and return topot. Add cinnamon, cloves, ginger, and allspice. Bring mixture to a boil,reduce heat, and simmer until thickened. Your spread should keep forup to two months refrigerated in an airtight container.

Beans, Grains, Nuts & Seeds Add canned beans to soups, salads, and casseroles to provide fiber, but,rinse the beans to remove the excess sodium.

Soak beans (and discard the water) to break down the gas-producing sugars, stachyose and raffinose.

Use barley in almost any recipe that calls for rice, e.g. stuffed peppers,rice pilaf -- to provide more whole grain fiber.

Use barley flour when making fresh bread or pasta. Avoid refinedflour, which contains gluten and a chemical called alloxan that damages

the beta cells. Alternatives include: gluten-free flour, amaranth, oatflour, soy flour, or whole wheat flour. Unfortunately, keep in mind thatrecipes that require the gluten do not work as well.

Use freshly ground flaxseed in salads and smoothies to increase thefiber, Omega-3s, and anti-cancer benefits.



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Use whole grains such as amaranth and quinoa because of their highercontent of fiber, selenium, Vitamin E, and protein.

Mix different nuts and seeds in a sealable, plastic bag: almonds,cashews, pecans, walnuts, macadamias, pumpkin seeds, sunflowerseeds, etc. to create your own trail mixes and healthy lunches. Add afew dried apple, pear, berry, pineapple and/or papaya pieces,unsweetened coconut flakes, and carob chips.

Avoid roasted nuts because roasting oxidizes the fat. Always soak nuts/seeds to break down the enzyme inhibitors which interfere withdigestion (The enzyme inhibitors are nature’s defense mechanism of

not being eaten before they can sprout and grow). Soak the nuts/seedsin a bowl of distilled water for 5-8 hours. Remove and discard thegrains that float as they are likely rancid. Drain and rinse. Refrigeratenuts to protect the fat from turning rancid.

Beef If possible avoid grilling, broiling or frying animal meat, especially redmeat. Toxic compounds are created that have been linked to severalcancers. To reduce these levels of carcinogens, use lean cuts only,marinate them, and flip them frequently on the grill to reduce the

cooking time. Avoid smoked and processed meats such as bacon,sausage, ham, hot dogs, bologna, and lunch meats, which have beenlinked to cancer, multiple sclerosis, and Type 2 diabetes. Eat organicbacon and sausage if you miss them.

If you eat beef, eat only the lean beef. The leanest cuts usually carry thelabel “USDA Select”. Select beef contains 40% less fat than “prime”and 20% less fat than “choice”. If financially possible, eat only organicUSDA certified meat. Avoid the meat if it has a lot of marbling – thisindicates a lot of fat. Cut away any visible fat before cooking the meatto reduce the fat and toxin intake. While broiling meat, let the fat dripoff, but don’t let it drain on hot charcoal or a hot burner because this

will produce undesirable fumes.

Use ground turkey or chicken in place of ground beef for lasagna,



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soups, stuffed peppers, burgers, etc. to reduce your saturated fat intake.If you really prefer the beef, then, use organic, free-range beef and use

20-25% less meat. Other meat options include wild game such as venison and bear because they provide Omega-3 EFAs and conjugatedlinoleic acid (CLA).

Marinade meat overnight in something flavorful, e.g. olive oil, garlic,ginger, and light soy sauce. Use olive oil as part of the marinade to“break down” the harmful saturated fats and to increase the flavor.

Sauté your meats with red and green peppers, onions, garlic,mushrooms, tomatoes, and other vegetables that you like to give the

meat a better flavor and reduce the amount of meat that you wouldnormally eat because of the extra vegetables.

To reduce the amount of arachidonic acid in steaks and roasts: trim allthe visible fat from the steak, then place it in a large resealable plasticbag along with a mixture of 1 cup of red wine and 1 cup of olive oil orlight sesame oil. Allow the meat to marinate in this mixture in therefrigerator for a full 24 hours, flipping the bag and contents over acouple of times. Take the steak out, drain it for an hour or so, discardthe marinade, rub the beef with some pepper or other spices to taste,then grill it.

Note: The wine acts as a solvent to leach out a fair amount of the fat inthe steak, which is replaced in part by the fat in the olive or sesame oil.

The oil permeates the steak, giving it a juicy succulent taste and makes ithealthier. You can use this technique with roasts as well.

BeveragesSome diabetics forget to account for the carbohydrates associated withmost beverages. In most cases, it is better to drink water as thepreferred beverage.

Drink filtered water with lemon, sugar-free sparkling and mineral water;sugar-free iced tea, or hot tea. However, avoid soda, diet soda, coffee,and most bottled fruit juices.



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Bread Crumbs (Crunchy Coating)Some things just aren’t the same without the crunchy coating, but a

coating made with flour or bread crumbs can turn a healthy dish into ahigh-carb problem. Great, flavorful substitutions for bread crumbsinclude: nuts, seeds, and (unsweetened) whole grain cereal flakes all canbe chopped (or crushed up in a plastic storage bag) and used to coatfish filets, chicken, shrimp, or vegetables.

For crab cakes, meat balls and the like, try mixing up a paste of baking powder and a beaten egg to use as a binder instead of bread crumbs andegg.

Bread: Sourdough Along with white potatoes and table sugar, white bread sits at the top of the “dead” foods list. However, when lactic acid is added to breaddough, it does two things –– changes the flavor to the tangy, deliciousbite of sourdough bread and mediates the glycemic impact of all that

white wheat flour.

We know the glycemic response is less with sourdough because the acidslows the emptying of the stomach, thereby slowing the delivery of glucose to the bloodstream. And research has shown that this anti-glycemic effect can last through to the next meal, slowing the emptying of the stomach even a few hours later.

If you’re feeling ambitious, find yourself a recipe for sourdough starterand bake your own sourdough bread. You’ll learn an ancient method of preserving yeast in the process. Otherwise, check the bakery department of your natural foods store or even your supermarket for a

variety of sourdough breads. White sourdough is better than non-sourdough white, but a whole grain sourdough will still rank highest onthe health meter and lowest in glycemic response.

Bread: Sprouted GrainSprouted grain breads are more nutrient-packed and have less impacton blood glucose than regular breads. They are usually found in therefrigerated sections of health food stores or the health food section of grocery stores. Traditional bread is made from grains –– usually, little



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hard kernels –– that are ground up and made into flour. Sprouted breadis made from grains that have been allowed to sprout before being

ground. Once it sprouts, the grain contains a greater array of nutrients,and it may even decrease a bit in carbohydrates and glycemic impact.

Virtually any grain that can be made into flour can be sprouted first, sobrowse the selection in your natural foods store and startexperimenting. You may find you love the crunch of one or the tangy,nutty flavor of another.

Carbohydrates The best carbohydrates for diabetics are vegetables, vegetables, vegetables – especially the green ones and those with other brightcolors, such as broccoli, Brussel sprouts, spinach, kale, orange peppers,red peppers, etc. Other good carbohydrates are some whole fruits andsome organic whole grains. However, diabetics should avoid theprocessed carbohydrates, especially the white flour, pasta, sugar,potatoes, and bread.

CerealMany people love oatmeal or cereal in the morning for breakfast, but if you’re diabetic, you should avoid most cereals and grains. Once yourblood glucose has stabilized, if you really miss cereal, then, try theorganic whole grain cereals. In addition, you should replace the cow’smilk with organic soy milk, raw milk, goat’s milk or raw almond milk.

And, add 1-2 tbsp. of ground flaxseed on top.

Chocolate Coated ConfectionsCover antioxidant-rich berries such as blueberries, blackberries orraspberries with a coating of high-quality, unsweetened dark chocolate – and you’ve nearly got a health food! (Eat only a small handful, of course, and monitor your blood glucose level.)

Place your fruit or nuts in the freezer for 30 minutes. Melt a good-quality, unsweetened dark chocolate in a double boiler, whisking in a bitof cream, hot water, and xylitol to taste. Remove your fruit or nuts fromthe freezer, dip them in the chocolate (using a fork, slotted spoon, ortongs), and spread them out on wax paper to harden. Pour into a ziplock back and take your homemade candy to the movies.



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Dairy Try to limit your intake of a lot of pasteurized cow’s milk and hard

cheese. Eggs: Use organic whole eggs, egg whites, egg substitutes. Do not

overcook eggs – eat raw, poached, or soft-boiled, if possible.

Milk: Use low fat, 1%-2% milk, fat-free buttermilk; raw milk.

Cheese: Use low fat or fat-free cottage cheese, ricotta cheese,mozzarella cheese, sliced cheese, or goat’s cheese; avoid hard cheese.

Yogurt: Use non-fat plain, low-fat plain, or sugar-free yogurts

Spreads & Dips: Use hummus (bean dip), salsa; Fat-free sour creamor cream cheese; fat-free dips; Reduced fat vegetable dip, cream

cheese

Here are some tips when cooking with dairy:

Replace cream with evaporated skim milk in cooking.

Replace whole egg with two egg whites or egg substitute.

Use grated cheese instead of heavy cream and cheese sauces toflavor vegetables and pastas. (Grated cheese has a strong flavor thatgoes farther when sprinkled on foods).

Desserts

When making brownies, replace the semisweet chocolate withunsweetened cocoa and the butter with a cup of pureed prunes, whichkeep the brownies moist.

Bake your own cakes, pies, and cookies to avoid the high fructose cornsyrup and partially hydrogenated oil of these store-bought baked goods.Replace the refined white flour with a whole grain flour; the vegetableoil with olive oil or rice bran oil; the refined white sugar with xylitolpowder; and, the margarine with a vegetable spread such as EarthBalance or Smart Balance.

When making a chocolate cake, replace the chocolate with cocoa, usefewer egg yolks, and reduce the amount of butter by substituting somenonfat yogurt.



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Add a handful of walnuts and a half-cup of blueberries to your bowl of ice cream to provide some fiber and protein and slow down the

absorption of the sugar.

Make your own homemade ice cream with low fat cream and freshfruit. If you purchase your ice cream, do not buy the low fat versionsbecause they contain more sugar and are less filling. Instead buy therich ice cream, but eat less of it with some nuts and fruit.

Sherbet, sorbet, ice milk, and low fat frozen yogurt are alternatives tothe rich ice cream, but, be careful not to overeat them because they tend to be less filling and contain more sugar.

For candy, eat small servings of dark chocolate. Be wary of health barsthat may contain high fructose corn syrup and other sugar agents.

Detox FoodsFoods that help to cleanse and detoxify the body, liver, kidneys, etc.include the following:

Beans: are an important detox food and a major source of protein andare a great source of fiber. Examples include kidney beans, pinto beans,garbanzo and soybeans.

Broccoli sprouts: Get them at your health-food store. They pack 20 to50 times more cancer-fighting, enzyme-stimulating activity into eachbite than the grown-up vegetable.

Cabbage: Helps activate two main types of detoxifying enzymes in theliver. Coleslaw is a good way to get cabbage into your diet.

Cauliflower is another good detox vegetable.

Filtered water: helps to flush toxins out of the cells and kidneys.

Flaxseed: This seed is rich in fiber and Omega-3 fats. It mops up toxins

(cholesterol too) and helps clear them out. Stir freshly groundedflaxseed into your smoothie or juice to help cleanse your colon, or addit to your organic bran cereal for breakfast.

Fruits: especially blueberries, blackberries, tart cherries, and otherberries. An orange, grapefruit, and lime combination is a good detox



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juice. These fruits are great for the immune system and loaded with Vitamin C and fiber.

Garlic: Add it to everything — salads, sauces, spreads. In addition tothe bulb’s cardio benefits, it activates liver enzymes that help filter outjunk.

Green leafy vegetables: Eat them raw, throw them into a broth, addthem to juices. Their chlorophyll helps swab out environmental toxins(heavy metals, pesticides) and protects the liver.

Green/white tea: This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins,

which speed up liver activity.Lemons: You need to keep the fluids flowing to wash out the body andfresh lemonade is ideal. Its vitamin C, considered the detox vitamin,helps convert toxins into a water-soluble form that’s easily flushedaway.

Sesame seeds: They’re credited with protecting liver cells from thedamaging effects of alcohol and other chemicals. For a concentratedform, try tahini, the yummy sesame seed paste that’s a staple of Asiancooking.

Watercress: Put a handful into salads, soups, and sandwiches. Thepeppery little green leaves have a diuretic effect that helps move thingsthrough your system. And cress is rich in minerals too.

Fats, OilsUse organic rice bran oil, olive oil or cold-pressed macadamia nut oilfor low heat stir-frying and sautéing foods.

Use “light” olive oil for baking because it has little or no olive taste.

Use a nonstick cooking spray made with olive oil but do not use it in a

high heat environment.

Use extra virgin olive oil to flavor salads and foods after cooking.

Note: Rice bran oil is rich in Vitamin E tocopherols and tocotrienols, a



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unique antioxidant known as gamma oryzanol, high quantities of phytosterols, polyphenols and squalene; and has a high smoke point.

Use extra virgin coconut oil for cooking because this saturated fat is very healthy and can handle the heat.

Instead of butter, spread a pat of extra virgin coconut oil onto a slice of sprouted grain bread and lightly toast. (Thanks, Cynthia)

Mix 1-2 tablespoons of extra virgin olive oil into your tub of (soft)margarine spread.

Avoid the clear vegetable oils such as corn, soybean, sunflower. Also,

avoid canola oil. Extra virgin olive oil (or rice bran oil) is the preferredoil for salads. and steamed vegetables, as it provides antioxidants andhelps the body absorb the vegetable’s fat-soluble nutrients (e.g.carotenoids).

Extra virgin olive oil does not stay liquid when it is refrigerated. Mixextra virgin olive oil (60%) with flax oil (40%) or with macadamia nutoil to create your own new “super” oil that will remain more liquid

when stored in the refrigerator. (Thanks, Larry P.)

Reduce cooking with oil, which breaks down when overheated and

forms harmful chemicals. If you decide to cook with oil, add the oil tothe food before cooking, and use stoneware to not overcook or “burn”the oil. Do not reheat or reuse oil. Avoid deep-frying, which createscarcinogens such as acrylamide.

Freshly ground flaxseed is much healthier than flax oil, but it should beconsumed almost immediately because the ALA oil in it goes rancid

very quickly when exposed to air. Because polyunsaturated oils such asflaxseed or walnut oil become rancid when exposed to heat, light, andoxygen for too long, they should be stored in dark glass, tightly closed

containers in the refrigerator. Only purchase organic flax oil that isbeing refrigerated in an opaque container (to keep out light) and has anexpiration date. Refrigerate the flax oil after opening the bottle and try to use it up within 3 months because flax oil does not retain its vitalnutrients even under proper care.



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But, if you decide to deep-fry, when high heat is used, use a healthy saturated fat such as organic or extra virgin coconut oil. And, use a

flash-fryer to sear the outside of the food and prevent the oil fromseeping into the food. Do not deep-fry with a polyunsaturated oil orshortening, which is a form of polyunsaturated fat that has beenhydrogenised and transformed into a trans fat.

FishCook wild salmon slowly (250° for 12-18 minutes, depending on sizeand thickness) to seal in the juices. Salmon is done when it turnstranslucent to opaque, and flakes separate easily with a fork. Use a lightbrushing of olive oil to help avoid salmon sticking to a grill or baking

sheet. When grilling start with the skin side up and flip only once. Theskin side has the rich oils, which will be drawn into the salmon by theheat below. Also, to prevent sticking, cut a potato in half and run itlengthwise down the hot grill – the starch will act as a natural lubricant.For seasoning, use a simple brushing with olive oil, sea salt, pepper, or amix of olive oil, chopped fresh mint and cilantro.

Fish can be broiled, baked, grilled, or steamed, but, be careful not toovercook and dry out the fish. Shrimp, lobster, and scallops are goodchoices for stir-frying with vegetables.

If you miss fried fish, coat the fish in egg whites and bread crumbs,then bake until crispy. Squeeze some lemon or orange juice and sprinklesome dill over the fish. Top the fish with some fresh parsley, basil orthyme for added flavor.

Flour SubstitutesConsider using one of the following flour substitutes to avoid thechemical alloxan in refined and all-purpose flour, or if you are allergic to

wheat flour.

Amaranth flour: is higher in fat than all-purpose flour, so it tends tomake baked goods more moist. Replace up to 1/2 of the wheatflour in the recipe with this.

Barley flour: has a mild flavor and works especially well in pancakes,



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cookies, and quick breads. Replace up to half of any wheat flour ina recipe with this. Contains some gluten.

Brown rice flour: is especially good for those with wheat allergies;replace up to 1/4 of any wheat flour with this. Baked goods made

with rice flour tend to be crumbly, so consider substituting a mixtureof one part arrowroot or other thickener plus four parts rice flour.

Adding more eggs is another way to reduce crumbliness. Since riceflour absorbs more moisture, you may need to add more liquid torecipe.

Buckwheat flour: is especially good in pancakes. It tends to make

baked goods heavier and stronger tasting. Replace up to half of the wheat flour in any recipe with this. Contains some gluten.

Kamut flour: is tolerated by most people with wheat allergies, and it works well in pasta and bread recipes. It works best if combined with other flours.

Millet flour: has a more pronounced flavor than all-purpose flour,and it tends to make baked goods coarse and dry. Replace up to 1/5of any wheat flour with this.

Oat flour: is especially good in quick breads and cookies. It makesbaked goods moister, chewier, and more crumbly. Contains somegluten.

Quinoa flour: is higher in fat than all-purpose flour, so it tends tomake baked goods more moist. Replace up to 1/2 of the wheatflour in the recipe with this.

Soy flour: is high in protein, but has a very strong flavor. Replaceup to 1/4 of any wheat flour with this, then increase the liquid in therecipe and reduce the oven temperature by 25 degrees.

Spelt flour: tends to make baked goods heavier, so considerincreasing the baking powder so that the product rises more. Speltis tolerated by most people with wheat allergies, and it's great formaking pasta and bread.

Cocoa: substitute 1/4 cup unsweetened cocoa powder for 2



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tablespoons flour.

French FriesUsing sweet potatoes or the crunchy vegetable called jicama(pronounced hik’-a-ma), you can enjoy crisp, salty fries now and then.

And since white potatoes can raise blood sugar more rapidly than eventable sugar, you’re wise to avoid them.

Peel sweet potatoes, and then slice them up lengthwise like steak fries. Toss gently with extra virgin olive oil and seasonings of your choice,then bake at 425 degrees F for 10 minutes on each side. Jicama can besliced thin (like matchsticks) and made either in the oven the same way (cut the time in half) or fried in a pan with a high-heat oil such as extra

virgin coconut oil or grapeseed oil. You can also slice jicama super-thinlike potato chips. Experiment with different spices on your fries, suchas onion or garlic salt, paprika, or taco seasoning.

Ice CreamMake your own ice cream, or prepare a cup of vanilla bean ice cream

with a half-cup blueberries and 1/3 cup of walnuts.

Root Beer Float: Mix sugar-free, flavored syrup with seltzer water. These syrups come in various flavors, including vanilla, cola, cherry,

grape, coconut, caramel, etc. Add one scoop of homemade or low-carb vanilla ice cream.

JuicingStart slowly by juicing with vegetables such as celery, fennel, andcucumbers because they are easy to digest. Then, add vegetables such aslettuce, endive, escarole, cabbage and spinach.

For the protein, add a raw organic egg or whey protein. For the fat, adda tablespoon of cod liver oil (in the winter), macadamia nut oil or extra

virgin olive oil.

To improve the taste, add one or more of the following: ginger, pure vanilla extract, cinnamon, grapes, unsweetened shredded coconut,cranberries, or lemons.



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You need to be more careful when using green juices such as broccoli,lettuce, cabbage, dandelion, spinach, kale and all other greens. These

juices tend to be more powerful and so you will want to start off slow and gradually increase. Ultimately, you never want more than ¼ of yourjuice to be green juice.

Do not drink green juices alone. Not only are they powerful in that they can cause loose bowel movements, but their taste is rather strong.Green juices are usually mixed with apple, celery, cucumber or carrots.

For the most part, vegetables require different enzymes for digestionthan fruits. Therefore, we don't combine fruits and vegetables. Butapples are the one fruit you can combine with your vegetables. Apples

add a very nice sweetness and flavor to your vegetable juices.

Avoid combining fruit juices with vegetable juices. The only fruit tocombine with vegetable juices is apple.

When juicing tomatoes, it is best to not mix the tomato juice with other vegetables juices. Tomatoes are a special breed of vegetables becausethey are actually fruits. Tomatoes do best by themselves.

When juicing vegetables, it helps to alternate between soft vegetablesthen hard vegetables. The benefit of juicing vegetables in this way is

that the soft vegetables may not always release juice as fast or as easily. Therefore, by juicing a harder vegetable after a soft vegetable, you helpto flush the juice of the soft vegetable out of your juicer and into yourglass.

When juicing vegetables that have small leaves, like parsley, rap theleaves inside a bigger leaf vegetable such as kale, or you can roll thesmaller leaves into a ball. This helps your juicer get the most out of thesmaller leaf vegetables.

Note: If you do not have the patience to prepare your own juice, then,

you can try bottled organic juices sold in health food stores. Althoughthese processed juices contain sugar, they contain no high fructose cornsyrup and preservatives.

Types of Juicers



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There are two basic types of juicers: the centrifugal juicer (any juicer with a spinning basket) and the mastication juicer.

Mastication-type juicers will do a better job at extracting more of thejuice because centrifugal juicers leave most of the nutrients in the pulp,

which then gets thrown away. The mastication-type juicer removesthree to four times more nutrients than the centrifugal juicer; and, isbetter for juicing wheat or barley grass. In addition, the centrifugaljuicers generate more heat and oxidation, damaging some of theenzymes and other nutrients within the juice.

Lunches: Quick Lunches

(With a glass of filtered water) Bean soup or home-style soup mix (1 cup), a small green salad with

low-fat dressing, 5 whole-wheat crackers, 1 cup melon

Chicken salad in a whole-wheat pita pocket, ½ cup low-fat cottagecheese with 1 cup strawberries

Green salad with tuna or chicken breast, light salad dressing ormayo, 1 sliced/peeled avocado, 6 whole-wheat crackers, 6 ounceslow-fat yogurt,

Green salad with light salad dressing, 1 cup tuna macaroni salad(made with tuna packed in water, whole-wheat pasta and lightmayo), 1 small piece fresh fruit or sliced/peeled avocado

Spinach salad with grilled chicken breast, light salad dressing, 1 cupberries, 6 ounces light yogurt, 1 slice sprouted grain bread

Turkey or lean ham sandwich on sprouted grain bread, 1 small piecefruit, cucumbers and broccoli with low-fat dip

Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo,

tomato and veggies of choice), ½ cup sugar-free pudding Turkey and cheese sandwich on sprouted grain bread with light

mayo or mustard, celery sticks with guacamole dip, 6 ounces yogurt

Quick Meals



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Refer to the following recipes for quick meals: Broccoli & Salmon,Cabbage & Fish, Omelets, Grilled Vegetables, Hot Dogs & Beans,

Oatmeal, Salads, Sandwiches, Smoothies, some Soups, Spinach &Salmon, and some Stir-Fry.

Macadamia Nuts Although macadamia nuts are pretty densely packed with fat, it’s thehealthy, unsaturated kind. And because they are so rich and filling,macadamias are satiating. You’re less likely to overindulge. If you lovethe flavor, try some macadamia nut butter on a piece of warm, whole-grain toast.

Ten to 12 macadamia nuts deliver about 200 calories and 20 grams of fat, but they are also very low in carbohydrates (4 grams), have littleimpact on blood glucose, and deliver protein (2 grams), fiber (2 grams),magnesium, iron, calcium, and a good assortment of other minerals.

They can satisfy a sweet craving while contributing to heart health andblood sugar regulation.

Mac & CheeseCauliflower is a great substitute for white noodles and white rice,because of its color, versatile texture, and because cauliflower is amember of that ultra-healthy family of cruciferous vegetables. People

who consume the most of these types of vegetables (cauliflower,broccoli, cabbage, Brussels sprouts, bok choy, and kale) have lowerrates of several kinds of cancer, and laboratory tests have shown thatcertain compounds in cruciferous vegetables actually stop the growth of many types of cancer cells.

One way to use cauliflower is to steam or boil it, chop it roughly, andthen substitute it for half the macaroni in your favorite reduced-fat macand cheese recipe. Another option is to make a roasted cauliflowercasserole, leaving out the pasta all together. Chop cauliflower into

chunks, and arrange in a baking dish. Add two to three cloves of garlic,minced. Drizzle with olive oil, and squeeze a lemon over the pieces.Season with salt and pepper. Bake in a 400-degree F oven for 20minutes or until the tops are browned. Remove and sprinkle generously

with grated Parmesan.



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Mashed PotatoesReplace with steamed cauliflower, mashing the cauliflower and adding

macadamia nut oil and organic butter.

Use one-third the amount of potatoes (33 grams of carbs and 3 gramsof fiber per cup) with an equal amount of either turnips (about 8 gramsof carbs and 3 grams of fiber per cup), rutabaga (about 15 grams of carbs and 3 grams of fiber per cup), cauliflower (about 3 grams of carbsand 2 grams of fiber per cup) or some combination of the three.

Salt and pepper to taste. For extra flavor, add minced garlic, or mix insome grated Parmesan or Romano cheese.

Meat, FryingIf possible avoid grilling, broiling or frying animal meat, especially redmeat. Toxic compounds are created that have been linked to severalcancers. To reduce these levels of carcinogens, use lean cuts only,marinate them, and flip them frequently on the grill to reduce thecooking time. Avoid smoked and processed meats such as bacon,sausage, ham, hot dogs, bologna, and lunch meats, which have beenlinked to cancer, multiple sclerosis, and Type 2 diabetes. Eat organicbacon and sausage if you miss them.

If you eat beef, eat only the lean beef. The leanest cuts usually carry thelabel “USDA Select”. Select beef contains 40% less fat than “prime”and 20% less fat than “choice”. If financially possible, eat only organicUSDA certified meat. Avoid the meat if it has a lot of marbling – thisindicates a lot of fat. Cut away any visible fat before cooking the meatto reduce the fat and toxin intake. While broiling meat, let the fat dripoff, but don’t let it drain on hot charcoal or a hot burner because this

will produce undesirable fumes.

Use ground turkey or chicken in place of ground beef for lasagna,

soups, stuffed peppers, burgers, etc. to reduce your saturated fat intake.If you really prefer the beef, then, use organic, free-range beef and use20-25% less meat. Other meat options include wild game such as

venison and bear because they provide Omega-3 EFAs and conjugated



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linoleic acid (CLA).

Marinade meat overnight in something flavorful, e.g. olive oil, garlic,ginger, and light soy sauce. Use olive oil as part of the marinade to“break down” the harmful saturated fats and to increase the flavor.

Sauté your meats with red and green peppers, onions, garlic,mushrooms, tomatoes, and other vegetables that you like to give themeat a better flavor and reduce the amount of meat that you wouldnormally eat because of the extra vegetables.

To reduce the amount of arachidonic acid in steaks and roasts: trim allthe visible fat from the steak, then place it in a large resealable plastic

bag along with a mixture of 1 cup of red wine and 1 cup of olive oil orlight sesame oil. Allow the meat to marinate in this mixture in therefrigerator for a full 24 hours, flipping the bag and contents over acouple of times. Take the steak out, drain it for an hour or so, discardthe marinade, rub the beef with some pepper or other spices to taste,then grill it.

Note: The wine acts as a solvent to leach out a fair amount of the fat inthe steak, which is replaced in part by the fat in the olive or sesame oil.

The oil permeates the steak, giving it a juicy succulent taste and makes it

healthier. You can use this technique with roasts as well.

If you miss fried chicken, coat the skinless chicken with skim milk, egg whites, a small amount of organic flour, cornflake crumbs, herbs andspices; and, and bake at 375°. Another option is to coat the chicken,then flash-fry the chicken for 30 seconds in a nonstick pan coated witha teaspoon of olive or rice bran oil to crisp the outside; then, bake thechicken at 400° for approximately 40 minutes.

If you really like fried foods, then, use a flash fryer that will sear thefood on the outside and prevent the absorption of the oil into the meat.But, you should eventually transition away from fried foods.

MushroomsResearch suggests that mushrooms may have anti-cancer properties,thanks to their rich array of phytochemicals and unique nutrient profile.



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Here are some substitutions that will improve the nutritional value of your meal:

Grilled portabellas in place of a bun for turkey, salmon, or beef burgers.

A medley of sautéed mushrooms for half of the breading in stuffing.

In place of some of the mayo or other fat, add raw, chopped, or whole mushrooms to chicken, tuna, or other salads.

Finely chopped, sautéed mushrooms to replace half or all of theground beef in a recipe for pasta sauce, chili, tacos, or burritos.

Pasta You can reduce the glycemic impact of eating pasta by eating the wholegrain pasta versus the white pasta. Also, you can add pasta to vegetable-based salads, casseroles, soups, and stews.

Pita Pizza You can make your own, healthier version of very-thin-crust pizza athome. Some people just don’t find whole-wheat pizza crusts to bepalatable. But you probably won’t notice the difference when your crustis made from pita bread. Buy whole-grain pitas, spread your favoritetomato sauce over it, and add toppings and shredded mozzarella. Youcan also make a great, crispy hors d’oeuvre by splitting the pita pocket,topping the two halves with pesto sauce and grated Parmesan, andbaking.

Probiotics and Prebiotics You should eat some fermented foods to obtain friendly bacteria thatcan provide key nutrients such as Omega-3s, chromium, and digestiveenzymes. Fermented foods include kefir, kimchi, miso, sauerkraut,tempeh, and yogurt. Foods called prebiotics contain compounds that

nourish these good bacteria. Some prebiotics include barley, berries,chard, collard greens, dandelion greens, flax, kale, legumes, mustardgreens, oatmeal, and spinach.

Tips for Including Probiotics/Prebiotics in Your Diet



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Add tempeh to a stir-fry, soup or stew. Tempeh is fermented soy (tofu)and the fermenting process gives the soy a smoky flavor and a meatier

texture. Many people who do not like other soy products do enjoy tempeh.

If you don’t like the stronger taste of greens such as collard greens,chard, kale, mustard greens and dandelion greens, just mix a few of these leafy greens in with your regular salad. You won’t notice the tasteas much, but you will get the benefit of including these healthy foods

Add 1/2 cup each of frozen blueberries, frozen strawberries and plainnon-fat yogurt to your fruit smoothies to get both prebiotic andprobiotic foods.

Add legumes (lentils, kidney beans, chickpeas, navy beans, white beans,black beans) to soup, stew, stir-fry or a salad.

Quiche The problem with quiche is generally the pie crust. Flaky, tender, salty – – and full of bad fats and nutritionally empty carbohydrates. A standard,9-inch, ready-to-bake pie crust contains 41 grams of fat, 63 grams of carbohydrates, and 818 milligrams of sodium.

The good news is you don’t need the crust. Frittatas are delicious, can

be made with an infinite variety of ingredients (i.e., whatever you’ve gotin your kitchen), and stand alone beautifully in nice, triangle slices. Heatbutter and olive oil in a 10-inch, sauté pan that can go in the oven. Addgarlic, onions, shallots, spinach, leeks –– whatever you have. Reduceheat to medium-low. Beat 8 eggs with milk, salt, and pepper, and pourinto pan. Lift your veggies with a spatula so egg mixture getsunderneath. Once the sides lift easily from the pan, and the top isbeginning to set, remove from heat. Sprinkle with grated cheese, layer

with sliced tomatoes and herbs. Bake in a 350-degree oven for 10

minutes or until center is cooked through. Note: The difference between an omelet and a frittata boils down to amatter of folding in a filling rather than mixing it in. Omeletstraditionally have the egg mixture cooked and folded around a filling,

while a frittata just mixes it all up, cooked in a mishmash combinationall at once.



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Restaurants: Eating Out at Restaurants Avoid entrées that are fried, sautéed drenched in oil, cheese, or

other fat. Order entrées that are baked, broiled, grilled or poachedbecause they are normally lower in fat. Ask for the butter or otheroil to be provided in a side dish so that you can control the amountto added to your food.

Be careful of salads that may be drenched with a high fat saladdressing, or contain lots of breadcrumbs or croutons. Ask for a low-calorie, low-fat dressing or use the higher fat version sparingly.

Order one steamed green vegetable and another bright-colored

vegetable instead of rice, pasta, mashed potatoes, or French fries. Because portion sizes served in most restaurants are very large,

automatically cut your plate in half and place half the meal in adoggie-bag to take home and enjoy with a later meal; or, share it

with a friend. Keep your portion of lean meat, pork, skinless chickenor fish to the size of a deck of cards (3 oz).

Eating Out at Fast Food Restaurants Try to limit the number of times that you eat at fast food restaurants to

once or twice a week. Studies show that if you eat fast foods more

than twice a week, it increases your insulin resistance and weightgain.

Choose grilled chicken or turkey sandwich with lettuce, tomatoes, andmustard instead of a jumbo cheeseburger (or hamburger).

Choose baked potato instead of French fries.Choose low sodium pretzels or baked potato chips instead of regular

potato chips.Choose vegetarian pizza instead of regular pizza or meat lovers.Choose water (with or without lemon), unsweetened ice tea, skim milk,

flavored non-calorie sparkling water, juice spritzer (half fruit juice

and half sparkling water), low sodium V-8 juice, or low sodiumtomato juice instead of soft drinks, diet sodas, coffee, milkshakes,punch, whole milk, 2% milk.

Note: Refer to Chapter 7 of the book Death to Diabetes for more tips



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about eating out at restaurants.

RiceSome people are still confused about whether or not white rice is goodfor you. For one, we are often told that the Asian way of eating is ahealthy one, and we know they eat a lot of white rice. Also, we know grains are important for health, and rice is very clearly a grain. Thenitty-gritty can be found in the difference between a refined grain and a

whole grain. White rice is a grain that has been refined – which meansthe nutrient-dense parts of it have been stripped away, leaving only thesticky, starchy center. This center, or endosperm, is essentially thenutritional equivalent of table sugar, and it has a similarly high impact

on blood glucose.

The obvious better choice is brown rice, which is a whole grain rich inbeneficial phytochemicals and fiber. A diet rich in whole grains is linkedto decreased insulin resistance and increased insulin sensitivity, as wellas an overall decreased risk of Type 2 diabetes and other chronicdiseases.

However, brown rice isn’t the only choice. When brown rice doesn’t fityour needs –– or if you just aren’t a fan of its texture and flavor –– there are other great whole-grain options. Try amaranth, barley,

buckwheat (kasha), bulgur, or quinoa. Each of these grains has a slightly different texture and flavor, but all can be substituted for rice. They canbe cooked on the stovetop in boiling water (or better yet, use chicken,beef, or vegetable broth). Read package directions for amounts andtime. Always test in the last five to 10 minutes to make sure the grainsdon’t become mushy.

To reduce the glycemic impact of eating rice, eat it with beans, or mix it with vegetables/almonds as part of a stir-fry or casserole.

SaladsEnsure that you make salads a mainstay of your super meal program.

Add fresh vegetables, but limit the fruits.

Add walnuts and almonds for crunchiness.

Use extra virgin olive oil, mix with apple cider vinegar.



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Use dressings made with olive oil, fat-free dressings, vinegars,balsamic vinegar, lemon juice,

Avoid croutons, bacon bits, and most bottled salad dressings.

SandwichesHealthy sandwiches are very important, especially for snacks andlunches; and, if you travel a lot. Here are some tips to make yoursandwiches healthier:

Use leaner cold cuts with low sodium, sliced turkey (without theskin).

Use sprouted grain bread to add fiber.

Use lite mayo, mustard, and low fat dressings; or, organic dressings. Use lite, low sodium cheeses, limit to one slice.

Seasoning: Spices and HerbsUse herbs, organic spices, mushrooms, pure extracts and condimentssuch as cayenne, cilantro, thyme, garlic, onions, rosemary, sage, black pepper, organic mustard, organic salad oil, organic apple cider vinegar,and organic ketchup. This will eliminate the use of table salt, refinedsugars, high fructose corn syrup, hydrogenated oils and other chemicalshidden within traditional spices and condiments.

Use fresh and organic spices and herbs if you want to ensure a higherpotency and medicinal benefits. Most conventional spices in the grocery stores have been sitting on the shelves for weeks if not months. Also,conventional spices have been overly processed and have lost most of their medicinal benefits.

Since cooking kills garlic’s anti-tumor properties, eat aged garlic or addthe raw garlic to your food when it is almost finished cooking. Or, chopup your garlic and let it set for 10 minutes before adding it to anything about to be cooked. This enables naturally present enzymes in the garlic

to start a chemical reaction producing the compounds that fighttumors.

Note: Try aged garlic if you are sensitive to the allicin in raw garlic.



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Use a couple sprays of liquid “buttery” spreads on top of steamed vegetables to enhance the taste. Also, use mushrooms, onions, peppers,

garlic, and other spices to reduce the need for table salt.

Season food, especially meat, the night before to allow the seasoning tobe absorbed and reduce the need for salt.

For those recipes that call for more than a cup of flour, replace a half acup of the flour with a half a cup of carrot pulp or applesauce to addmore fiber and nutrients.

Chop and crush garlic, and sauté it in olive oil to add to soups, stews,and other dishes. Also, add fresh ground garlic to salad dressings and

marinades. Do not use garlic salt because it’s loaded with sodium anddoes not provide the same health benefits as fresh, crushed garlic.

General Seasoning Tips:

Smoked Meat: Use smoked turkey or chicken parts (skin removed) w/onions, garlic, spices to season collards, black-eyed peas, limabeans, green beans, navy beans instead of bacon, ham hocks, saltpork, sugar.

Sweet Spices: For sweet potatoes/yams, use less butter/margarine;

add cinnamon, nutmeg and cloves for seasoning.

Lean Meats: Use (turkey ham, lean ham, Canadian bacon) in beanand rice combinations with meat. Avoid adding extra oils ormargarine.

Chicken Broth: Use in place the oil, shortening, margarine, butter orbacon drippings to make cornbread/dressing lower in fat.

Avocado Dip: Mix avocados, garlic, tomato, jalapeño pepper, onionto create a healthy dip with monounsaturated fat.

Vegetables: Use buttery spray; Add peppers to beef to sweeten; Useokra to give soups/stews a thick feel without the fat found incream/butter.

Seasoning: How to Use Spices and Herbs



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Try to buy your spices whole and organic for optimum freshness andnutrient power. The following is an alphabetical list of major spices, and

how they should be used in your food preparation and cooking.

Adobo Seasoning - A Latino spice mixture used in various countriesincluding Mexico. A typical "purchased" mixture may include garlic,onion, Tellicherry black pepper, Mexican oregano, cumin and cayennered pepper.("rural style" contains no-salt, "city style blend" containssalt.) Use to sprinkle on eggs and as a rub on meats prior to grilling orfrying or use in taco meat mixtures. Add 1/2 teaspoon per pound forchicken, beef, pork chops, ribs or cutlets, burritos, or use some to spiceup a salsa and guacamole.

Allspice, Ground - Add to ground beef for Swedish meatballs. Use inspiced tea, cakes, cookies, fruit pies and French toast. Add a pinch toasparagus, chicken or tomato soups. Use in French dressing, beets,baked beans, squash and carrots.

Anardana - The crushed seeds of the delicious pomegranate fruit whichadds a souring taste to curries (spicy dishes.) The tang adds a dimensionto the flavor that is specific to Indian food. Use when making sweet andsour sauce, sour soup, use in vegetables, in Iran it goes into fesenjan,chicken in walnut-pomegranate sauce; in Armenia and Georgia, it’s usedto make sauces for kebabs. When used to marinate meat, it also acts asa tenderizer because of the enzymes it contains.

Anise Seed, Ground - Use on baked apples. Add to cakes, cookies, breads,candy, stewed fruits, fruit pies, beef stew, fish dishes, hot or cold spicebeverages, cheese, salad dressings, sausages, and appetizers.

Bacon Flavored Bits - Sprinkle over tossed salads, macaroni or potatosalads or omelets.

Basil Leaves - Use in tomato-sauced Italian dishes.

Bay Leaves - Add to water when stewing chicken. Flavor increases uponstanding so remove from food after cooking. Add to the liquid whenpreparing pot roast or stew made from beef, lamb, or venison. Use in



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vegetable soup, fish or seafood chowders, and tomato soup. Add toliquid when steaming or poaching fish or shellfish. Use in marinades for

chicken, beef, lamb, and veal. Use to make pickled beets. Add toFrench or herb salad dressing and let stand several hours for flavor todevelop. Use when preparing barbecue or spaghetti sauce.

Black Pepper, Ground - Used to flavor all types of dishes in cuisines worldwide. Add to meats, poultry, fish, vegetables, soup, stocks, meatsauces and pickling.

Caraway Seed - Add to potato salad, cheese dishes, sauerkraut and pastry for meat pies. Sprinkle on green beans, squash, cucumbers, omelets, or

tuna casserole. Use crushed in meat marinades, lamb stew, and poultry stuffing.

Cardamom, Ground - Used in Danish pastries, Saudi Arabian, North African, Asian, and Indian cooking and in spice blends such as garammasala, curry powder, and berbere. Throughout the Arab world,Cardamom is one of the most popular spices, with Cardamom coffeebeing a symbol of hospitality and prestige. The spice is also very popular in the Scandinavian countries where it is used more extensively than cinnamon. Delightfully Aromatic and sweet. Use in Cheesecake,Butter Cookies, Sweet Potato Casserole, Gingerbread, Hot Cross Buns,Spiced Coconut Chiffon Pie, Spice Cake, Chicken, coffee, tea, meatsauce, soup, boiled rice.

Cayenne (Red ) Pepper - A seasoning ground from small, red chili peppers.It has been used as a spice in the dishes of many countries and is alsoused as a table condiment. It's heat and spiciness varies.

Celery Seed - Used in making pickles. Add to coleslaw, potato salad,macaroni salad, egg salad, meat loaf, fruit salad dressing, salmon loaf,and chicken dishes.

Chervil - An essential spice in French cuisine, it used like parsley andprovides an herbal taste with the slight flavor of anise. Chervil is usedmuch like parsley, but is more delicate. It is most commonly used onfish, egg dishes, salads and as a glaze on vegetables such as carrots.

Chili Powder - Use in chili, guacamole, tomato sauce, corn, corn bread,



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Spanish rice. Mix into pinto beans, bean dip, tamale pie, and enchiladas.Seasons chicken wings, hamburgers, and beef, or chicken stews. Toss

with shredded Cheddar cheese and melt over tortilla chips for nachos.

Chipotle Chile Pepper - The dried, ground pods of Capsicum, indigenousto Mexico. Chipotle (chee-po-tleh) chiles are smoke dried jalapeños.

They appear as a very wrinkled dark tobacco brown chile with a strong smoky aroma. Use 1 teaspoon per 4 servings for chili, tortilla soup,chicken or pork adobo sauce or marinade.

Chinese Five Spice - Ingredients; Cinnamon, Star Anise, Fennel, Cloves,Ginger, Peppercorn and White Pepper. Add it to stir-fries, soups,

sauces and red-cooked dishes. It works well with meats and chicken. Itis often used in meat marinades and as a spice in barbecuing. Mixed with ground salt, it makes a dip for deep-fried Chinese foods. Usesparingly - a little goes a long way

Chives - The smallest species of the onion family. Use as condiment forfish, potatoes and soups. Chives are one of the "fines herbes" of Frenchcuisine. Chives can be found fresh at most markets year-round, they canalso be dry-frozen, giving home growers the opportunity to store largequantities harvested from their own garden.

Cilantro Leaves - Especially good in Mexican and Oriental dishes. Use infajitas, tacos and enchiladas. Add to salsa, guacamole, gazpacho andchicken soup. Sprinkle on vegetables and beef roast. Stir into corn andcorn bread batter. Add to melted butter and brush on chicken. Add tocheddar cheese and melt on tortilla chips. Use in Mexican Omelets.

Cinnamon, Ground - For pie, apple crisp, or stewed apples. Add tochocolate or vanilla pudding, pancake mix, brownies, chocolate cake,and hot chocolate. Sprinkle over French toast, hot cereal, eggnog,broiled grapefruit and bananas. Use on ham, pork, yams, carrots, or

beets. Combine with honey and softened butter to spread over biscuitsor rolls

Cloves, Ground - Use in applesauce cake and gingerbread. Add to bakedbeans, cranberry relish, sauerbraten, chili sauce, green vegetables and



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ham sauce. Use in plum pudding, cookies, spiced nuts, stewed fruits,and dessert sauces.

Cloves, Whole - Stick cloves in ham. Add to hot chocolate and tea,onions, glazed pork, beef pot roast, marinades, poached fish and soups.Use in pickling, pomander balls and fruit peels for a garnish.

Coriander - Has a mild, distinctive taste similar to a blend of lemon andsage Coriander is used in Indian curries, gin, American cigarettes, andsausages. Ground Coriander seed is traditional in desserts and sweetpastries as well as in curries, meat, and seafood dishes with South

American, Indian, Mediterranean, and African origins. Add it to stews

and marinades for a Mediterranean flavor.Cream of Tartar - Add ½ teaspoon Cream of Tartar to egg whites andbeat to stabilize the whites in angel food cake, meringue shells,meringue for pies, and 7-minute frostings.

Cuban Spice - A blend of cumin, chili powder, cinnamon.

Cumin, Ground - Use in pea, bean, lentil or chicken soups, fajitamarinade, black bean soup, lentil soup and chicken soup. Add tocabbage, tomato sauces, curry dishes, beef stew, meat loaf, Mexican-style baked eggs, marinades for shish kebab and wild game. Use toseason Mexican-style rice, tacos, enchiladas, chili, tomato sauce, andbeef stew.

Curry Powder - Use with beef, chicken, lamb, shrimp and vegetables inmaking curries. Also, use in fruit compotes, stuffed eggs, chicken andshrimp salad. Ingredients: coriander, fenugreek, turmeric, cumin, black pepper, bay leaves, celery seed, nutmeg, cloves, onion, red pepper, andginger.

Dijon Mustard - There is such a flavor difference between yellow

mustard and Dijon mustard that one should not substitute one for theother in cooking. Mustard is most often used as a condiment on meat,especially cold meats such as ham; the French like strong Dijon mustard

with steak. It is also used as an ingredient in mayonnaise and vinaigrette,in marinades and barbecue sauce. Honey mustard is most often used asa topping for sandwiches and as a side for dipping French fries, onion



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rings, and other finger foods. It can also be used as a base for saladdressing when combined with vinaigrette and/or olive oil. Mustard is a

popular accompaniment to hot dogs and Bratwurst.

Dill Seed - Use for steam cauliflower, dill and Kosher pickles, sauerkraut,tomato juice, pickled beets, cottage cheese, season fish, bread,

vegetables, noodles, salad dressing and sauces.

Dill Weed - Use with carrots, tomatoes, potatoes, salad dressings, andeggs.

English Pickling Spice - A blend of mustard seed, coriander, allspice, redchilies, bay leaves, ginger.

Fennel Seed - Add to mayonnaise or salad dressing for macaroni orpotato salad. Crush to use in seafood salads, soups, sautéedmushrooms, marinades or cheese dishes. Use in spaghetti sauce, pickles,cakes, cookies, beans, broccoli, and Brussels sprouts.

Fenugreek - has a dull, yellow color and powdery texture. It is a commoningredient in curry powders. An extract of the seeds is also usedcommercially in artificial flavorings such as vanilla, caramel,butterscotch and especially maple. In addition to curries, fenugreek willenhance meats, poultry and vegetables. Too much of it will cause foodsto become bitter, however, so use with caution until you becomefamiliar with it. Used and cultivated throughout the Mediterranean,India and Northern Africa. India and Morocco.

Garam Masala - is a blend of ground spices common in the Indian andPakistani cuisine, whose literal meaning is 'hot (or warm) spice'. Thereare many variants: most traditional mixes use just cinnamon, roastedcumin, cloves, nutmeg (and/or mace) and green cardamom seed orblack cardamom pods. Many commercial mixtures may include more of other less expensive spices and may contain dried red chili peppers,dried garlic, ginger powder, sesame, mustard seeds, turmeric, coriander,bay leaves, cumin, and fennel. Whole spices, which keep fresh muchlonger, can be ground when needed using a mortar and pestle or electriccoffee grinder. Garam Masala Powder is a sweet, aromatic blend of



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spices delivers warm exotic flavors essential to traditional Indiancooking.

Garlic Powder - Use for pork, lamb, beef, tomato, barbecues, spaghettisauces vegetables, soup, chicken, marinades, gravy. But, has nonutritional value compared to raw garlic.

Ginger, Ground - Add to sliced carrots and sweet potatoes. Use in cakes,cookies, gingerbread, fruit, or steamed puddings, oriental dishes, lamb,pork, beef, veal, chutney, salad dressings, teriyaki sauce, and chickendishes.

Italian Seasoning - Spread on toasted French bread or on top of baked

potatoes. Stir into spaghetti sauce, tomato sauce, meat marinades, andcooked vegetables. Sprinkle on pizza, sub sandwiches, and freshtomatoes. Use with beef, veal, pork, and chicken. Ingredients:marjoram, thyme, rosemary, savory, sage, oregano, and basil.

Jamaican Jerk - Ground chilies, accented heavily with thyme and allspice.Used as a spicy flavoring to meats and vegetables.

Jamaican Spice - Allspice, caraway, black pepper, coriander, garlic, ginger,nutmeg, thyme.

Kasuri Methi (Fenugreek) - is an ancient spice and is mostly used in MiddleEast, Northern- Eastern Africa and India. The leaves are generally usedas a condiment for flavoring and giving special delicious taste. Steaming is considered the best method of cooking leaves; in this the vitamins areretained and the vegetable become palatable. They have an aromaticodor and agreeable spicy taste. Kasoori Methi leaves is an importantingredient of curry powder and juicy and fry vegetables.

Mace, Ground - Add to cakes, brownies, cookies, steamed pudding, andnut breads, add a dash to hot chocolate, lemon glaze, baked custard,

sliced fresh fruit and fruit salad dressing, spinach, carrots, asparagus,and sweet potatoes. Sprinkle on eggnog and milk shakes. Use in poundcake, nut breads, Danish pastries, fruit pies, puddings, fish, chicken,spinach, and yellow vegetables. Mix in with creamed sauce for chickenand turkey.



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Marjoram, Ground - Mix in ground beef for meat loaf or hamburgers andgravies. Add to barbecue sauce, spaghetti sauce, pizza sauce, stuffing for

poultry, pork and veal.

Marjoram Leaves - Add to spaghetti sauce, pizzas, lasagna, barbecuesauces, poultry, beef, pork, salad dressing, stewed tomatoes, greenbeans.

Masala, Tikka (CTM) - Has both a hot and sour taste. Use in grilling.Mix it in sour cream to make dip and in a yogurt marinade for chicken.Chicken Tikka masala is one of the most popular dishes in Indianrestaurants in this country.

Mexican Hot Chili Powder - used by the Aztecs. It is usually used todominate the flavor of a food but can be used as a background flavor.Use in Mexican dishes such as chili, tacos and enchiladas. Add toguacamole, dips and salad dressings.

Mexican Spice - A blend of cinnamon, cloves, black pepper, corianderseeds, aniseed, cumin, chili powder.

Mint Leaves - Spearmint and curly mint are more versatile for culinary uses. Milder than peppermint, they enhance all sorts of meat, fish, or

vegetable dishes. All garden mints are best used fresh and should bestored only briefly, in plastic bags in the refrigerator. They may befrozen. Dried leaves should be kept in an airtight container in a cool,dark place. Mint is used in Afghanistan, Egyptian, Indian, and Mid-Eastern cuisines and spice blends such as chat masola, mint sauce, andgreen Thai curry.

Mustard, Powder - Add to baked beans, egg yolks for stuffed eggs, cheesesoufflé, cheese spreads, sauces. Use in French dressing, mayonnaise,barbecue sauces, chicken curry, potato salad, Italian dressing, egg salad,deviled crab or deviled ham, crab imperial, shrimp salad, meat loaf andcreamed onions, ham glaze, macaroni salad and seafood crepes, Chinesehot mustard for egg rolls or shrimp.

Nutmeg, Ground - Use in cookies, cakes, puddings and fruit dishes.



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Sprinkle on eggnog. Add to meat loaf, spinach and creamed chicken.

Onion Powder - Use for soup, vegetables, chowders, stews, andcasseroles, salads, potato, pasta, chicken, tuna, ham, beef, pork, chicken,fish, veal, dips, salads, dressings, cheese sauce, egg dishes.

Oregano - Use on tomato, eggplant, zucchini dishes. Add to spaghetti,pizza, and barbecue sauces, chicken, beef, pork, lamb, fish, stew.

Oregano Leaves - Sprinkle over pizza, add to spaghetti sauce, chicken,fish, tomatoes, potatoes, rice, sautéed zucchini, squash, eggplant,mushrooms, tomato or minestrone soups.

Paprika - Paprika's bright red color makes it a pleasing garnish. Sprinkleon eggs, potatoes, fish and bacon slabs. Add with sour cream to make achicken or beef sauce.

Parsley Flakes - Mix with butter and pour over vegetables or fish. Use asa garnish as well as for flavor. Sprinkle on top of fish after cooking,stuffed eggs, cauliflower, potatoes, carrots, yellow squash, and soups,chicken dishes. Roll cheese balls in the flakes. Toss with butterednoodles or rice. Use to top creamed dishes.

Poultry Seasoning - Use in stuffing for poultry, veal, lamb, or pork. Add to

chicken, casseroles, barbecue sauce, meat loaf, and herb bread.Ingredients: marjoram, thyme, rosemary, savory, sage, oregano, andbasil.

Pumpkin Pie Spice - Use in pumpkin for pie, bread, cookies, sweetpotatoes, and acorn squash. Add to sugar for spice toast or streuseltopping. Ingredients: cinnamon, ginger, nutmeg, and allspice.

Saffron - The Most expensive Spice in the World. Saffron is used inFrench bouillabaisse, Spanish paella, Milanese risotto, and many MiddleEastern dishes. Saffron has a spicy, pungent, and bitter flavor with asharp and penetrating odor. A very small pinch goes a long way withSaffron. Use it in Italian risotto, Spanish chicken and rice dishes, Frenchseafood stews and Scandinavian sweet breads.

Rosemary Leaves - Use in ground beef for spaghetti, barbecue, pizza,lasagna sauces. Use on lamb, pork, and chicken, eggplants, zucchini,



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stewed tomatoes, green beans, marinades.

Salt - Brightens food flavors and balances sweetness and acidity by decreasing the sourness of acid and increasing the sweetness of sugar.Use 1 teaspoon per quart for soups and sauces. 2 teaspoons per poundfor boneless raw meat.1 teaspoon per 4 cups flour for dough. 1teaspoon per two cups liquid for cooked cereal. 1 tablespoon per 2quarts water for pasta.

Sage - Use for stuffing for poultry, beef, pork, or fish. Add to beef orlamb. Use in pot roast, beef stew, venison, cheese spreads, vegetablesoup, chowders, and eggplant.

Tarragon Leaves - It is rich and sweet with a faint anise-like flavor. Add toturtle or chicken soups, peas, spinach, yellow squash, corn, cauliflower,mushroom, béarnaise sauce, salad greens, potato, tuna, chicken, egg andpasta salads, and sauces for fish or chicken.

Texas Chili Powder - Use in guacamole, tomato sauce, corn and cornbread, and Spanish rice. Mix into pinto beans, bean dip, tamale pieenchiladas and chili con carne. Season chicken wings, hamburgers andbeef or chicken stews. Toss with shredded Cheddar cheese and meltover tortilla chips for nachos. Ingredients: chili pepper, cumin, oregano,

black pepper, and garlic.

Thyme, Ground - Use on green beans, eggplant, carrots and zucchini. Addto beef stew, barbecue and pot pies. Use in cheese spreads or sauces.

Thyme Leaves - Use with green beans, eggplant, carrots and zucchini,tomato soups, lamb, beef stew. Mix in with barbecue or spaghetti sauce,cheese spreads, sauces, pot pies.

Turmeric, Ground - Use to make pickles, chow-chow and relishes. Add tochicken and seafood casseroles, rice to give a yellow color. Use in

mayonnaise, cream sauces, and scrambled eggs for color.

Vanilla Extract - Use in sour cream frosting, rice pudding, whippedcream topping, French pancakes, cakes and pies.



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Matching the Foods with the Spices The following guide will help match foods with the herbs that best

complement their natural flavors.

Beef: Basil, bay, caraway, coriander, cumin, dill, marigold, marjoram,mint, sage, savories, tarragon and thyme (no rosemary)

Breads & Cakes: Coriander, cumin, caraway, dill, marigold andmarjoram, anise, fennel, lovage and rosemary.

Chicken: Basil or bay is always good; also caraway, coriander, cumin, dill,lemon balm, marigold, marjoram, mint, rosemary and tarragon; for bothsage and savories.

Duck: Dill, mint, hyssop, rosemary, sage, savories, tarragon.

Eggs: Chives, dill, anise, basil, chervil, coriander, cumin, lemon balm,lovage, marjoram, mint, parsley, rosemary, sage, savories, tarragon orthyme.

Fish & Shellfish: Anise, basil, caraway, chives, coriander, dill, fennel,hyssop, lemon balm (excellent), marigold, marjoram, mint, parsley,rosemary, sage, savories, tarragon; shellfish and fish, rosemary, andthyme.

Goose: Sage

Lamb: Mint, basil, bay, caraway, coriander, cumin, dill, lemon balm,hyssop, marjoram, rosemary, sage, savories or thyme.

Liver: Coriander, sage or tarragon.

Pork: Anise, basil, bergamot, chervil, coriander, cumin, dill, fennel,lemon balm, mint, marjoram, rosemary, sage, savories, tarragon andthyme.

Salads: Anise, basil, bergamot, borage, caraway, catmint, chervil,chickweed, chives, comfrey, coriander, cumin, dandelion, dill, elder,hyssop, lemon balm, marigold, mint, parsley, salad burnet, roses, sweetcicely, tarragon and thyme.

Soups: Anise, borage, chickweed, caraway, chives, cumin, dill, fennel,



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hyssop, lemon balm, lovage, marigold, marjoram, mint, salad burnet,stinging nettles, savories, tarragon, thyme.

Turkey: Thyme

Using Herbs and SpicesFor long-cooking dishes, such as soups and stews, try adding your herbsand spices an hour or less before serving. For best results try crushing the herbs before adding to your dish.

For shorter cooking dishes try adding dry spices earlier in cooking.Fresh spices and herbs should be added towards the end of cooking.

Unless the recipe specifically calls for it, don't use more than threeherbs and spices in any one dish. Some Indian recipes are an exceptionto the rule, as they often call for 10 or more different spices in onecurry dish.

Try replacing herbs and spices called for in recipes with something different such as Marjoram instead of Oregano, Savory instead of

Thyme, Cilantro, instead of Parsley, Anise seed instead of Fennel.Mixing herbs and spices will provide you with a new art in foodpreparation by allowing you to create a variety of exciting seasoneddishes.

Storing Herbs & SpicesStore spices in a cool, dark place. Heat, humidity and excessive light willresult in the dry herbs and spices losing their flavor more quickly. Agood way to store herbs and spices are small glass or plastic airtightcontainers.

If stored properly, dried herbs and ground spices will retain their flavorsfor a year. Whole spices may last for 3 to 5 years.

For best results, grind whole spices in a grinder or mortar & pestle. If you want to enhance the whole spice flavor, try roasting the whole spicein a dry skillet over a medium heat, being careful not to burn them.

To keep larger quantities of herbs and spices fresh, store them in tightly



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sealed containers in the freezer.

Do not store dry herbs and spices near any humid source, such as sinks,dishwashers, kettles, coffee makers, on countertops, near stoves andmicrowaves.

Avoid storing dry herbs and spices inside the refrigerator due to thehigh humid environment.

SnacksHere are some ideas for healthy snacks:

Candy: Use small servings of dark chocolate; Kashi, whole-grainbars.

Chips, Pretzels: Use organic chips, baked tortilla chips, whole wheatpretzels.

Crackers: Use whole grain low fat crackers, Kashi crackers, stoneground wheat crackers, rye crisps.

Fruit: Eat whole, with a handful of nuts.

Nuts: Use unsalted, lightly salted; avoid roasted nuts.

Popcorn: Use air-popped popcorn (more fiber), avoid fake butter.

Yogurt: Use non-fat plain, low-fat plain, or sugar-free yogurts

For additional snack-type recipes refer to the Quick Lunches within thissection and the Snack section within the following Recipes chapter.

SoupsPrepare soups, stews, and casserole dishes – without potatoes, corn, andother starchy vegetables.

Prepare broths and soups loaded with beans and vegetables, and noanimal meat. If you have to have the meat, prepare the meat separately and drain off the fat before mixing in the vegetables.

Split Pea Soup When it’s cold outside, sometimes there’s nothing better than asteaming crock of chowder, bisque, or any creamy, rich soup. Cream-style corn and corn chowder are right up there with mashed potatoes

when it comes to winter comfort foods. However, on the health meterand in terms of glycemic impact, many of these comforting choices



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rank pretty low. A healthy alternative is split pea.

Split peas are relatively low in carbohydrates and have a lower glycemicindex than some other legumes, and because they are quick cooking andhave the consistency of some favorite American comfort foods, splitpea soup makes for a great meal on a chilly day. Add 2 quarts of cold

water to 2 ¼ cups of well-rinsed split peas. Let soak overnight, or justsimmer for 2 minutes and soak for an hour. Then, bring to a boil, turndown the heat, and simmer covered for about an hour and a half. Addseasonings (salt, fresh pepper, nutmeg) and diced vegetables, such asonion, celery, carrots, leeks, and cook uncovered until veggies aretender.

SuccotashSuccotash is a traditional, American side dish made of lima beans andcorn kernels. Sweet, buttery, and easy on the mouth, it’s a high-fibercomfort food, but can be made more diabetes-friendly with somesubstitutions.

Lima beans have a relatively low glycemic index value (32, and under 55is considered low), and a half-cup (of frozen baby limas) contains 18grams of carbohydrate, 5 grams of fiber, and 6 grams of protein. Aperfect stand-in for limas, however, is the green soybean known as

edamame. Generally available frozen, shelled or in the pod, these beansare very similar to lima beans, but a half-cup contain 10 grams of carbs,4 grams of fiber, 11 grams of protein, and are an excellent supply of

vitamin C, calcium, and iron. Green soybeans also contain all the aminoacids needed to make a complete protein, and all of this means they area very decent substitute for meat.

Instead of corn in your succotash, use diced, sautéed summer squashand yellow pepper. You’ll end up with a delicious side dish that looksjust like succotash, with the same sweet and buttery flavors and

textures, but a lot less impact on your blood glucose level.

Sugar and SweetsIf sweets are your downfall, try saving them for special occasions, butplan them as part of your meal program. It is far better to incorporate



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them into your diet than binge on them when feeling deprived.

In place of refined sugar, use xylitol or stevia (powder form). Otheroptions include agave nectar or an organic cane juice. These productsdo not cause the “sugar rush”. Also, use pure extracts or organic spicessuch as cinnamon and ginger. In place of brown sugar use an organicsugar cane such as muscovado sugar.

Raw honey is another good alternative for sugar (and syrups) because itis loaded with enzymes that digest carbs (amylases) as well as all thenutrients found in plant pollens – because raw honey hasn't been heatedover 117 degrees. If you use it for oatmeal or toast, the amylases helpdigest grains. Buy honey labeled "raw" and use it in desserts that don'trequire heating. But raw honey should not be given to infants as they lack sufficient stomach acid to deactivate bacteria spores.

Note: Conversion: ½ cup honey = 1 cup sugar. Reduce liquid in recipeby ¼ cup.

Sugar AwarenessEven if an ingredient label doesn’t list sugar, that doesn’t mean thereisn’t any. Manufacturers use many kinds of sugar, so it’s worthfamiliarizing yourself with some of them so that you’re not fooled into

thinking an item is better for you than it is. Look for any of these: Amazake Brown sugar Carob powder Corn syrup Dextrose Evaporated cane juice Fructose Fruit juice concentrate Galactose

High-fructose corn syrup Honey Lactose Malt Maltose



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Maple syrup Molasses

Muscovado or Barbados Sugar Panocha Powdered or confectioner's sugar Rice Syrup Sucrose

To get a sense of how much sugar you’re really eating, check thenutrition label for “Sugars,” listed in grams. Every 4 grams is equivalentto a teaspoon of sugar.

Tips For Cutting Back on Sugar

Bake your own sweets with half of the sugar. Use xylitol powder inplace of sugar.

Substitute applesauce for sugar in muffin and sweet bread recipes.

Use dried fruits as extra sweeteners in cookies. But, avoid driedfruits as snacks alone because they are rich in calories and can stick to teeth causing tooth decay.

Use powered sugar as a substitute for icings on chocolate cakes. Geta doily and place on top of cake. Sprinkle powdered sugar on topand remove doily.

Use sliced fresh fruit as a topping for French toast or pancakes.Sprinkle with powdered sugar. This helps bypass the maple syrup.

Buy plain non-fat yogurt and add your own fresh fruit. Flavoredyogurts can contain up to seven teaspoons of added sugar.

Beware of fruit-flavored waters. These products can have as muchsugar as sodas. Make your own beverage with half fruit juice andhalf mineral water.

Eat fresh whole fruit whenever possible. When buying canned fruit,buy those packed in their own juice or "lite" syrup.

Look for breakfast cereals with six grams or less of added sugar andmore than four grams of fiber. Read the label and beware of words



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that end with "ose", e.g. dextrose, maltose, sucrose, etc.

Avoid having sweets around "for guests". Chances are you will eatthem before your friends and family will.

TeaSoft drinks have been implicated repeatedly in this country’s obesity epidemic. Studies show that the rise in obesity directly parallels the risein our consumption of sugary soft drinks. While diet sodas and drinksabound, most experts agree it is wise to limit consumption of artificialsweeteners as well. Water, seltzer and tea are great options to quenchyour thirst.

Green tea and white tea contain nutrients (e.g., epigallocatechin gallate(EGCG), theanine) that provide health benefits: glucose control,thermogenic (fat-burning), antioxidant, anti-cancer, and anti-inflammatory.

Green/white tea contains high concentrations of catechin polyphenols. These compounds work with other chemicals to intensify levels of fatoxidation and thermogenesis, where heat is created in the body by burning fuels such as fat. Green tea can lower cholesterol and increaseenergy expenditure

Green/white tea may be useful as a glucose regulator as it slows the risein blood sugar following a meal. This causes carbohydrates to bereleased slowly, preventing sharp increases in blood-insulin levels. Itdoes this by slowing the action of a particular digestive enzyme calledamylase. This enzyme is pivotal in the breakdown of starches (carbs),that can cause blood sugar levels to soar following a meal [Am J ClinNutr. 2006 Sep;84(3):551-5].

The thermogenic effect of green tea (Camellia sinensis) was originally attributed to its caffeine content. However, green tea stimulates brown

fat thermogenesis far greater than a comparable amount of purecaffeine. It appears that the catechin-polyphenols, in particularepigallocatechin gallate (EGCG), and caffeine that naturally occur ingreen tea work synergistically to stimulate thermogenesis and augmentand prolong sympathetic stimulation of thermogenesis. It has beenshown to increase 24-hour energy expenditure and fat oxidation



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(caffeine only increases metabolism during the time you take it).

Weight is gained as excess sugars and fats are stored in the body as fatcells. Green tea catechins can help prevent obesity by inhibiting themovement of glucose in fat cells. Epigallocatechin gallate (EGCG) hasbeen found to be especially effective. There is now good evidence thatgreen tea catechins are related to reductions in body fat.

So, brew up a pot of tea, let it cool and keep it in your fridge so you cangrab a healthy “soft” drink any time you want.

Tofu Tofu has very little flavor and absorbs the flavors of the other

ingredients.Regular tofu is not fermented and does not have bacteria and/or moldsadded as do dairy cheeses. It can be used instead of meat in vegetarianand vegan dishes, such as breakfast or other burritos, chili, enchiladas,lasagna, pates, salads, sandwiches, soups, on shish kebabs with

vegetables and mushrooms, and stir fries, etc. It can also be scrambled with turmeric and/or nutritional yeast and other spices for a taste,appearance and texture similar to scrambled eggs.

Silken tofu is best for puddings, soups, dips and some desserts since it's

smoother and less grainy. Silken tofu can be substituted for butter,cream cheese, whipped cream, or heavy cream in a variety of recipes.,especially in sweet recipes ranging from breakfast smoothies topuddings and pies. Soft tofu is usually too soft for stir-fries and firm tofumay be too grainy for some desserts and dips, etc.

Firm tofu can be marinated, fried, or sautéed. Heating tofu beforemarinating will help it absorb the marinade thoroughly.

Turkey A 4-ounce turkey patty contains 2.8 grams of saturated fat, 22.4 gramsof protein, and 193 calories. The same amount of 75-percent leanground beef contains 6 grams of saturated fat, 29.6 grams of protein,and 310 calories. These numbers may be no surprise to you, but did youknow what a healthy and delicious stand-in ground turkey can be? So, if



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you’ve all but given up burgers, chili, meatloaf, tacos and burritos,Bolognese sauce, and meatballs, it may be time to try the turkey version.

With a good recipe or simply the right, quality seasonings (try PenzeysSpices), you won’t miss the beef for a second.

Turkey Wrap You’ve probably heard about the trick of rolling sliced lunch meats andcheese inside a lettuce leaf, and these little roll-ups do make for quick and tasty snacks. Also, large, dark green or red lettuce leaves are a greatsubstitute for a burrito-size, white flour tortilla –– which delivers about60, nutritionally empty grams of carbohydrate. Another option ischoosing a low carb wrap, which will likely be made with soy or whole

grain flour. You can improve your wrap by doing more than rolling upa few slices of turkey. Lunch meats are notoriously high in sodium, andthey also contain nitrites or nitrates, preservatives that are potentially carcinogenic.

Use olive oil and spices to brown some ground turkey (antibiotic- andgrowth-hormone free if you can get it) in a sauté pan. You can simply use salt and pepper or sprinkle on chili powder and a little cayenne if you want it spicy and hot. Spoon your seasoned turkey onto yourlettuce leaves or low-carb wrap, add shredded cheese, diced tomatoes,

and avocado chunks. Roll it up and enjoy. VegetablesEat most of your vegetables raw to obtain their enzymes to facilitateproper digestion. Since cooking kills most of the enzymes, take a plant-based enzyme supplement with each meal if you don’t like raw.

Slice and add red, yellow, and orange peppers and mushrooms to your vegetables before steaming for additional flavor and antioxidantprotection. Be careful not to over steam -- if the vegetables are limp ordiscolored, then, you overcooked them.

When stir frying, place the vegetables into the pan last so that they arenot overcooked.

For variety, roast the vegetables (e.g. turnips, butternut squash, sweetpotatoes). Cube the vegetables, coat them with a small amount of



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olive/coconut oil and season them with thyme and other spices. Placethem on a nonstick baking sheet (glassware) and slow-roast them for an

hour and a half.

Select mushrooms with smooth, unblemished caps. Don’t add mush-rooms in the early stages of preparing a cooked dish as they willbecome tough and flavorless. Instead add the mushrooms toward theend of cooking to improve the flavor and tenderness.

Tips for Eating More Veggies

Not sure how to cook vegetables? Start with frozen vegetables thatyou can cook in minutes in a steamer. Also try roasting vegetables.

Have a chicken or shrimp stir-fry for dinner and double the amountof your favorite veggies such as pea pods, broccoli, red peppers, orzucchini.

Add red, yellow and/or orange sliced peppers when you steam yourbroccoli or Brussel sprouts to give the vegetables a sweeter taste.

Instead of crackers or pretzels for a snack, try some veggies andhummus or celery with peanut butter.

Try serving chicken salad stuffed in a tomato or on cucumber slices.

Try a variety of salads such as green bean salad, broccoli salad, or atomato, feta salad.

Grill vegetables along with your other summer favorites.

Put a package of frozen, chopped spinach (thawed and drained) intoyour egg casserole.

Order a side salad in place of the chips or French fries.

Buy seasonal vegetables and you’ll taste them at their best. Tomatoes, butternut squash, asparagus, and zucchini are good ones.

For a quick dinner put veggies, such as green beans or asparagus, onthe bottom of an aluminum foil packet, top with salmon along withsome herbs, seal packet, and bake or grill.



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Add extra veggies to your sandwich or any homemade soup recipe.

Vinegar Vinegar is a natural meat and fish tenderizer, so you can use it tomarinate meat and chicken. It’s also used to cook brisket, sauerbraten,and in the preparation of the spicy Korean vegetable, kimchi. Look forlow-sodium versions of dill pickles, and consider other condiments and

veggies pickled or preserved in vinegar.

Use vinaigrette dressings drizzled over steamed veggies, such ascauliflower. Another option is to dip small, thin slices of whole-grainbread into a mix of olive oil and balsamic vinegar. Or, better, try

sourdough bread, which contains a substance that seems to mediateblood sugar response.

WholeEating foods in their whole state, rather than mashed, pureed, juiced,etc., generally lessens the impact on blood glucose. For example, choosea baked potato over mashed, choose a whole apple over applesauce,and always choose the whole fruit rather than juicing it, so that you getall the beneficial fiber (which, don’t forget, cancels out some of thosecarbs) and the other nutrients stored in the skins and pulp.

For example, when you drink orange juice, you get the Vitamin C butnot the beneficial fiber and phytonutrients that come from the pulp.Even if you buy orange juice with pulp, you’re still not getting any of the fibrous white membrane, which is where the phytonutrients hide.Nutrition science research is finding, increasingly, that it is not onesubstance or another that gives plant foods their disease-fighting power,but the interaction of these vitamins, antioxidants, and other plantchemicals. So, eat things the way Mother Nature presents them, andyou won’t miss out on any hidden health benefits.

YogurtSoy yogurt is good for you, not only because it’s full of antioxidants,but because it appears to help regulate enzymes that affect bloodglucose, and may help lower blood pressure, according to recentresearch.



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But don’t forget that plain (non-soy) yogurt can stand in formayonnaise or sour cream in virtually any recipe. Yogurt also makes a

good ingredient in marinades, because the active cultures tenderize meatin the same way acids do. Yogurt can even be used in place of milk: Justadd one-half teaspoon of baking powder to each cup of yogurt.Consider using creamy, full-fat yogurt. The low-fat and fat-free varietiesoften contain more sugar and other carbohydrates.

Here are some tips for getting the most out of yogurt:

Make sure the yogurt you buy contains “live, active cultures” andlists the Latin names of these beneficial bacteria. Many of the healthpromoting properties of yogurt come from these bacteria.

To preserve the benefits of the active cultures, don’t heat yogurtabove 120 degrees F.

Check the “sell by” dates on the yogurt tubs, and buy those that aremost fresh. (Yogurt lasts for about 10 days beyond the “sell by”date, but the sooner you eat it, the better, in terms of reaping thehealth benefits.)

Stirring yogurt makes it lose its consistency and become runny.

Make your own yogurt if you have the time.



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Meal Planning & Grocery Shopping Tips

The following meal planning and grocery shopping tips will help you tosave money with your grocery bill. Many of these tips were obtainedfrom my mother, my daughter, frugal friends, the internet and my ownideas.

Try to start with strategies that you can implement without causing amajor revolt in your family, moving gradually to a goal of a lowerbudget for food that is healthy, wholesome and homemade. But don’timplement too many changes at once. Start with a few changes andkeep adding, and soon you will see a significant difference in your

grocery budget!

Note: If you have some ideas for saving money from grocery shopping,please send us an email.

Buy in bulk – This will save money in the long run – as long as the foodsare stored properly and you’re bulk-buying foods that you normally eat.

Use your freezer -- To stock up on good deals on meats and other frozenitems. A freezer is a great investment and tightwad tool.

Use everything -- when you are cooking, think about how you can getevery last food mile out of what you are making. Meat bones and

vegetable trimmings can be made into wonderful stocks. Leftover vegetables and meats can be thrown into the same stock for free soupsand stews or put into pot pies, homemade "hot pockets", crepes,casseroles, you name it. Look at food waste in an entirely new light, try to get every thing out of your food dollar!

Reduce/avoid the junk food -- Especially soda, pizza, chips, cookies, candy,and store-bought baked goods.

Make it yourself – This will save money and allow you to make healthierfoods.

Cut down or stop eating at restaurants -- Make it a special occasion to go outto eat rather than a common event. Eat out once a month and usecoupons to cut costs even further.



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Eat anti -inflammatory foods – Since micro-inflammation is one of theunderlying mechanisms that fuels Type 2 diabetes, eating anti-

inflammatory foods is important. Those foods include, but are notlimited to: blueberries, dark cherries, extra virgin olive oil, green salads,green/white tea, wild salmon, and spices such as garlic, ginger, andturmeric.

Avoid foods that cause inflammation -- Those include foods that aregenetically-modified and other foods that contain refined flour, refinedsugar, high fructose corn syrup, MSG, aspartame, partially hydrogenated oil, antibiotics, growth hormone, clear vegetable oil, foodadditives and other chemicals.

Eat less meat -- Does spaghetti really have to have all those meatballs?Does your pizza really have to have all of that meat on it? Many othercultures use meat sparingly in their dishes. Check out Asian and Indianrecipes in particular. Try to think of meat as an accent to the dinnerrather than the main course. If this is too difficult, try cutting portionsizes of meats and adding more side dishes to compensate. There isalways a way to cut down on meat consumption.

Take drinks with you -- If you are working and spend money on coffee,buy a thermos and take your own. Take along water or tea in a big jug

on outings, especially during the summer months -- this will help youresist the temptation of stopping at a fast food joint and ordering anoverpriced soda.

Maintain a healthy weight -- once you begin eating better and dropping some pounds, you will notice you tend to eat less. This saves money and your health. Not only that, if you maintain a comfortable weight,your clothes will fit and you won't have to buy bigger ones.

Grow herbs yourself -- Still want to use bundles of fresh herbs in yourfamous pasta sauce but hate the price? Plant some! Herbs are so easy togrow and so useful. Many are perennial: sage, oregano, lavender, mint,lemon balm, chives, etc. Biannuals will reseed themselves if you letthem go to seed, these include: basil, parsley, dill, nasturtium.



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Gardening -- Growing a few herbs may give you the courage to grow afull-fledged vegetable garden. Or you may want to try edible

landscaping - putting plants in your landscape that give you food too,like fruit trees, berry bushes, etc.

Canning -- As you become more accomplished both in cooking andgardening, you may want to can those special sauces, pickles, and jelliesfor even more savings. Don't have time to can or is it too hot? You canfreeze some things, like berries, to make into jellies and sauces later on,

when the weather is cooler and you have more time.

Shop alternative sources for food - Get creative and keep your eyes open.Check out the farmer's markets, food co-ops, farm co-ops, wholesalers,roadside stands, health food stores, etc.

Buy in-season veggies and fruit --They are usually fresher and cheaper. Whentomatoes are in season, make lots of tomato sauce and can it. Makestrawberry smoothies when strawberries are at their best and cheapest,usually in June and July. Cook with more root vegetables in winter,

when they are at their best and summer veggies are out of season.Check out seasonal cookbooks at the library for more ideas.

Learn the sales pattern -- Not only are there better seasons to buy some

veggies than others, but meats and other food staples tend to go on saleaccording to season, holiday, and what store you are shopping at. Hamsare usually on sale around Easter and Thanksgiving; turkeys are alwayson sale in November and December. Learn the sales patterns of yourfavorite stores and stock up.

Try store brand and generics -- As with substituting cheaper things for theexpensive, try lower cost items. Keep going down in price until younotice a change in the quality, then move back to the next brand/itemup. You may discover that most brands are created equal and somegenerics are pretty good too. Some basics, like sugar and flour, really don't change from brand to brand, so go with the lowest price and/or

what is on sale.

Use food coupons --Use coupons if you like and buy the item regularly, andyou can't get the item at a lower price by using store/generic brands.



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Menu Planning -- Build your meal plans around: A) what you already have and B) what is on sale. You could also plan around what is in your

garden and in season locally. Use all of the methods here to plan aloosely constructed menu plan. If you need help designing a menu plan,refer to our Death to Diabetes 90-Day Meal Plan book.

Bulk cooking -- The secret is to make every cooking session count, this way you are not only saving money, but time as well. For moreinformation, check out the book Frozen Assets: Cook for Day, Eat fora Month!

Keep it simple -- You don't have to give up gourmet foods, but keep yourdaily meals simple. Don't feel like you have to make "five-star"restaurant meals every night -- make them special.

Read food labels – When you’re looking at food labels, start with the listof ingredients. Keep an eye out for heart-healthy ingredients such as

whole-grain, soy and oats, Monounsaturated fats such as olive.Likewise, use food labels to detect unhealthy ingredients, such ashydrogenated or partially hydrogenated oil.

Keep in mind that ingredients are listed in descending order by weight. The main ingredient is listed first, followed by other

ingredients used in lesser amounts. Do the math: The serving sizes listed on food labels may be

different than the serving sizes in your meal plan. If you eat twicethe serving size listed on the label, you also double the calories, fat,carbohydrate and sodium.

The same goes for the Percent (%) Daily Value listed on food labels. This percentage, which is based on a 2,000-calorie diet, helps yougauge how much of a specific nutrient one serving of food containscompared with recommendations for the whole day. If your doctoror registered dietitian recommends more or less than 2,000 calories aday, you may need to adjust the percentage accordingly - or simply use the percentage as a general frame of reference.



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Reading Food Labels Just about every packaged food made in the U.S. has a food label

indicating serving size and other nutritional information. The"Nutrition Facts" food labels are intended to give you informationabout the specific packaged food in question.

Measurements of fat, cholesterol, sodium, carbohydrate, protein, vitamins and minerals are calculated for a typical portion. Thisinformation makes it easier for you to purchase foods that will fit intoyour meal plan and help control your blood glucose, cholesterol, bloodpressure and weight. However, reading these labels can be confusing.Below is an example of a Nutrition Facts label, along with explanations

of its components.Serving Size: Serving size is based on the amount of food peopletypically eat at a given meal. This may or may not be the serving amount you normally eat. It is important that you pay attention to theserving size, including the number of servings in the package andcompare it to how much you actually eat. The size of the serving on thefood package influences all the nutrient amounts listed on the top partof the label. For example, if a package has 4 servings and you eat theentire package, you quadruple the calories, fat, etc. that you have eaten.

Do not confuse portion size with serving size. A portion size is whatyou chose to eat there are no standard measures for this. A serving sizeis a standard amount used to help give advice about how much to eat. Ithelps you identify how many calories are in the foods you eat and whatthe nutritional content would be in a serving size. For example a slice of bread is a serving size of one for bread on the food pyramid. Yet if youeat a sandwich with 2 slices of bread, you would have had 2 servings of bread in your portion.

Calories and Calories From Fat: The number of calories and grams of

nutrients are provided for the stated serving size. This is the part of thefood label where you will find the amount of fat per serving.

Nutrients: This section lists the daily amount of each nutrient in thefood package. These daily values are the reference numbers that are setby the government and are based on current nutrition



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recommendations. Some labels list daily values for both 2,000 and 2,500calorie diets.

"% Daily Value" shows how a food fits into a 2,000 calorie/day diet.For diets other than 2,000 calories, divide by 2,000 to determine the %Daily Value for nutrients. For example, if you are following a 1,500calorie diet, your % Daily Value goal will be based on 75% for eachnutrient, not 100%.

When it comes to fat, saturated fat and cholesterol, choose foods with alow % Daily Value. For total carbohydrates, dietary fiber, vitamins andminerals, try to reach your goal for each nutrient.

Ingredients: Each product should list the ingredients on the label. They are listed from largest to smallest amount (by weight). This means afood contains the largest amount of the first ingredient and the smallestamount of the last ingredient.



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Key Points:

Use the Super Meal Model diagram (Page 7) as a guide to designyour meals and snacks and stabilize your blood glucose level.

Focus your eating on raw vegetables (e.g. salads) and the vegetable-intense meals to optimize your nutritional profile, e.g. salads, soups,stews, vegetable juices, and tofu.

When you try one of the new recipes, you should measure yourblood glucose level after the meal to ensure your body ismetabolizing the food properly.

If your post-meal blood glucose level rises significantly, then, youshould avoid that meal until your post-meal blood glucose level hasstabilized. Another option is to reduce the portion size of thatspecific meal.

In general, you should avoid or, at least, reduce the serving size forthe recipes that contain pasta, flour, or sugar, e.g. casseroles,desserts, lasagna, pizza, cookies, muffins, pancakes, and French toast

– until your average blood glucose level has returned to the normalrange without medication.

Note: Foods such as pizza and meat-casseroles tend to cause a delayed blood glucose rise in people with diabetes. This is because the highfat content slows the absorption of carbohydrates in the intestines.

Use the 10 Steps on Page 12 as a guide to control, manage, andreverse your Type 2 diabetes.

(Refer to the Death to Diabetes book for more detail).



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Chapter 5. Recipes

Barbecued Chicken

Ingredients:Chicken parts (breasts, legs, drumsticks)1/2 c. organic ketchup1 tbsp. mustard

1 tbsp. Worcestershire sauce1/2 c. brown sugar1 tbsp. lemon juice1/4 c. water

Directions:Remove the skin to reduce the fat content, or purchase skinless chickenparts.

Bake chicken pieces at 350 degrees for about 45 minutes. Drain off fat.

Combine above ingredients for sauce. Bring to a low boil.

Brush each piece of chicken with sauce and bake for an additional 15minutes.

Serve with 1 cup of steamed broccoli or other vegetable, 1 cup brownrice and a glass of filtered water.

Note: Be wary of bottled ketchup because some brands contain highfructose corn syrup.

Body

MindSpirit



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Barbecued Beef

Ingredients:1 slice organic bacon½ cup chopped onion½ cup ketchup½ cup apple juice1 tablespoon white vinegar1 teaspoon prepared mustard1 teaspoon Worcestershire sauce1/8 teaspoon salt

1/8 teaspoon ground black pepper2-1/2 teaspoons xylitol12 ounces fully-cooked organic roast beef, thinly sliced4 sprouted grain rolls (optional)

Directions:Cut bacon into 1-inch pieces; cook in medium saucepan over medium-high heat 3 to 4 minutes or until almost cooked. Add onion; cook 3 to 5minutes or until bacon is crisp and onion is tender, stirring constantly.

Combine ketchup, apple juice, vinegar, mustard, Worcestershire sauce,

salt and pepper; add to bacon mixture. Reduce heat; cover and simmeruntil flavors are blended, 15 to 20 minutes.

Stir in xylitol and sliced beef. Serve warm on rolls, if desired.

Yield: Makes 4 servings.

Serve with 1-2 cups steamed broccoli, and a glass of filtered water.

Note: Refer to the Sandwich section for a hamburger sandwich.



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Barbecued Ribs

Ingredients:Baby back ribs or rack of ribs1/4 cup red wine vinegar or lemon juice1 stick butter, melted1 clove garlic, crushed1 onion, gratedPaprika

Directions:Prepping: To prepare your rack of ribs you should start by removing themembrane from the inside of the ribs. This is a tough skin like materialthat blocks flavors from getting into the meat. To remove themembrane, lay the rack down so the ribs curve up on the ends. With asharp knife gently cut under the membrane on one corner until youhave enough to grab. Now take a paper towel and grab hold of themembrane. Gently pull it back. With any luck you should be able to getmost of it off in a single shot. Otherwise continue until the membrane

is gone. Now you can trim off any loose pieces from the rack and youare ready to apply your rub.

Rubbing: Most rib rubs usually start with paprika to give a nice color.From here you should decide if you want a sweet, hot, or savory flavor.If you want sweet, add brown sugar. Other ingredients can be garlic,onion, chili powder, cayenne, and any other herb you enjoy. Rememberthat the rub should be an addition to the flavor of the ribs and notoverpowering. Another tip is that you should use the same basic flavorsin any mop or sauce you intend to add later. This keeps the flavors

consistent and avoids the risk of flavors that don't mix well.Set-up: Allow the ribs to sit in the rub for a little while. An hour or two

will be enough for the flavors to start to sink in.

In the meanwhile you can prepare your smoker. You want to aim for a



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smoking temperature between 200 and 225 degrees F. Pick a wood thathas flavor but doesn't overpower. For instance, if you want to use

mesquite, use it in small amounts. I suggest if you want a sweeter flavorto your ribs that you choose a fruit wood like apple or cherry, otherwisepick something like and oak or hickory.

Smoking & Basting: Now you are ready to smoke. You will be smoking these ribs for 4 to 6 hours. During that time you may want to baste theribs in a mop. The best way to make this mop is to take some of thesame rub you used earlier and mix it with a little vinegar and enough

water to make it thin. You can apply this every few hours to help keepthe moisture in your ribs. When smoking ribs you will want to turn

them every hour. This is a good time to baste the ribs so the baste canremain on the top side. Baste lightly so as not to disturb too much of the rub. If you hold the right smoker temperature your ribs should becooked through in a few hours. The additional time will allow the fatsand connective tissues in the ribs to break down and tenderize the ribs.

Sauce: Most barbecue is not coated with sauce. Sauce is served on thetable with ribs. However if you are a big fan of barbecue sauces thenyou can brush it over the ribs shortly before you remove them from thesmoker. People will warn you that sugary sauces burn, but at these low temperatures that won't be a problem. Giving time for the sauce tocook on the surface of the ribs will allow it to caramelize a little andcook into the ribs. If you take your original rub and mix it with tomatosauce or ketchup you will get a traditional sauce. If you serve it on theside warm it first so you won't be dipping your hot ribs in cold sauce.

If you follow this plan you will get tender, juicy ribs that are better thanany restaurants. With a little practice you will be making great ribs andbe ready to move on to the kinds of pork ribs you can take to any competition.

Serve with 1 cup of steamed broccoli or other vegetable, 1 cup brownrice and a glass of filtered water.



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Barbecue Sauce 1

Ingredients:1 8 ounce can tomato sauce1 6 ounce can tomato paste1-2 tablespoons brown sugar2 tablespoons vinegar2 tablespoons olive oil3 cloves garlic crushed4 tablespoons minced onion1 tablespoon Worcestershire sauce

1 teaspoon dry mustard1 teaspoon cayennefresh ground pepper to taste

Directions:Cook minced onion and garlic in olive oil until onions turns opaque.

Add remaining ingredients, mix thoroughly and allow to simmer forabout 20 minutes.

Makes about 1 1/2 cups of barbecue sauce.

Note: If you like a rich, thick barbecue sauce on your chicken or ribs,then this is the recipe for you. By using tomato sauce and tomato pasteinstead of ketchup you get a richer flavor in your barbecue sauce.



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Barbecue Sauce 2

Ingredients:1/2 stick butter, melted1 green pepper, chopped1 onion, chopped3-4 cloves garlic, pressed1/2 cup celery (with leaves), chopped1 (16 oz.) can crushed tomatoes1 (12 oz.) can thick tomato paste1/2 can water, from tomato paste can

1 tbsp. Worcestershire sauce1 tsp. salt2 tbsp. red wine vinegar2 tbsp. prepared yellow mustard4 dashes Tabasco sauce8 peppercorns1/4 tsp. ground cumin8 coriander seeds1/4 tsp. oregano2 tbsp. molasses

4 tbsp. brown sugar1 bay leaf 1/4 tsp. celery seed

Directions:Melt butter in medium saucepan.

Sauté onion, garlic, celery and green pepper until tender. Add remaining ingredients and simmer 1/2 hour, stirring occasionally.

Cool and put through a small sieve colander. Keeps in the refrigerator 6

to 8 weeks.Note: This recipe may be used on ribs, chicken, or beef in either wood-fired/charcoal pits or gas grill barbecues.



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Beef: Filet Mignon with Mushrooms

Ingredients:1 pound organic beef tenderloin, raw 1/2 teaspoon marjoram, dried2 teaspoons xylitol1 teaspoon black pepper1 tablespoon macadamia nut oil3 ounces mushrooms, medium, fresh1 onion, yellow 8 fluid ounces beef broth, low sodium

1 tablespoon cornstarch (optional)

Directions:Cut beef into 4 slices. Mix together marjoram, xylitol and pepper; rubon both sides of beef slices.

Heat oil over medium heat in a large non-stick skillet. Cook beef in oil 3to 5 minutes, turning once, until brown.

Remove to heated serving platter; keep warm.

Wash and slice mushrooms and onion; cook in skillet drippings overmedium heat about 2 minutes, stirring occasionally, until onion is crisp-tender.

Whisk together broth and cornstarch; stir into mushroom mixture.Cook over medium heat, stirring constantly, until mixture thickens andboils. Boil and stir one minute. Pour over beef.

Serve with a green salad or steamed broccoli, and a glass of filtered water.



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Beef: Meatloaf with Tomato Sauce

Ingredients:1/4 cup liquid-egg substitute1 slice sprouted grain or whole oat bread4 fluid ounces milk, fat-free2 tablespoons Parmesan cheese, fat free2 teaspoons parsley, dried1/8 teaspoon black pepper2 garlic cloves12 ounces beef, sirloin, ground, extra lean

8 ounces Italian sausage link, turkey 1/2 cup spaghetti sauce, reduced sodium

Directions:Preheat oven to 375°F.

In a large bowl, combine egg substitute, bread (cut or torn into smallpieces), milk, Parmesan cheese, parsley, pepper and garlic (peeled andminced).

Add ground beef and sausage (casings removed); mix thoroughly. Shape

meat mixture into a round loaf, 9 inches in diameter.Place loaf on the unheated rack of a broiler pan or a roasting pan with arack. Spread spaghetti sauce evenly over top.

Bake for 25 to 30 minutes or until a thermometer inserted into themiddle of the loaf registers 160°F and juices run clear.

Transfer to a serving platter; sprinkle with herbs of choice such as basil,thyme or garlic powder. Cut into wedges to serve.

Serve with a tossed salad and risotto, if desired, with a glass of filtered

water.

Note: Refer to the Sandwich section for a hamburger sandwich.



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Beef: Pepper Steak & Vegetables

Ingredients:2 garlic cloves1 pound organic beef sirloin steak, raw 3/4 teaspoon black pepper1/4 teaspoon salt3 teaspoons balsamic vinegar1 teaspoon olive oil, extra virgin1 bell pepper, red, medium1 bell pepper, green, medium

1 bell pepper, yellow, whole1 onion, yellow 1 tomato, medium2 teaspoons parsley, dried

Directions:Preheat broiler. Spray a broiler-pan rack with cooking spray.

Mince garlic. Rub both sides of the steak with the garlic, black pepperand 1/8 teaspoon of the salt; place steak on prepared rack and drizzle

with 1 teaspoon of the vinegar.

Broil steak 5 to 6 inches from heat for about 5 minutes, then turn anddrizzle the second side with another teaspoon of vinegar.

Broil 4 to 5 minutes longer for medium-rare or until desired doneness. Transfer the steak to a warmed platter, cover loosely with foil and letstand for 5 minutes.

While steak is cooking, wash and thinly slice bell peppers; and cut onionand tomato into thin wedges.

In a deep, non-stick skillet, heat the oil over high heat. Add bell peppersand onions, and toss to coat them with the oil; cook, stirring, for 1minute.

Reduce heat to medium-high, add tomatoes and 1 tablespoon of water,



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and toss to combine.

Cover and cook, stirring frequently, for 8 to 10 minutes, or until vegetables are tender.

Uncover the skillet and add remaining 1 teaspoon of vinegar, 1/8teaspoon of salt, and any juices that have collected on the steak platter;simmer for 1 minute. Remove from heat and stir in parsley.

Carve the steak into thin slices and arrange on the platter. Spoon the vegetables and pan juices around the steak.

Serve with a glass of filtered water (or green/white tea).Death to Diabetes, LLC


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Beef: Sirloin Wraps

Ingredients:1 1/2 tablespoons chili powder2 teaspoons oregano, dried1 teaspoon cumin, ground1 pound organic beef sirloin steak, raw 4 tortilla wraps (whole grain), 11" diameter3/4 cup sour cream, fat-free1 tablespoon horseradish sauce4 cups lettuce, romaine, chopped

1 tomato, medium

Directions:Mix together chili powder, oregano and cumin. Rub mixture on bothsides of beef. Let stand 10 minutes at room temperature.

Preheat oven to broil. Place beef on rack, lightly coated with cooking spray, in broiler pan.

Broil with top 3 to 4 inches from heat for about 5 minutes on each sidefor medium doneness or until beef is desired doneness. Cut into 1/8-

inch slices. Warm tortillas according to package directions. Mix together sourcream and horseradish.

Spread 3 tablespoons sour cream mixture over each tortilla; top each with 1 cup lettuce (washed and shredded) and 1/4 of the tomato(diced). Top with beef.

Serve with 1-2 cups steamed broccoli, spinach or cauliflower, and aglass of filtered water.



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Beef: Beef Taco

Ingredients:2 lbs lean ground beef 1 teaspoon sea salt2 tablespoons Chili powder2 tablespoons paprika1 teaspoon cumin2 garlic cloves1/2 diced bell pepper1/2 diced medium onion

12 corn tortillas

Directions:In 2 quart sauce pan add ground beef, salt, chili powder, garlic, cumin,paprika, enough water to cover meat.

Bring to a boil. Simmer over medium low heat about an hour. Then add1/2 medium chopped onion, 1/2 medium chopped bell pepper.Continue cooking 20 to 30 more minutes.

Soft Beef Tacos: Heat olive oil in non-stick skillet. Cook corn tortillas,

one at a time, in hot oil until soft, about 10 to 15 seconds; drain.Spoon 2 tablespoons of the beef taco meat in the center of each tortilla.Fold the tortilla over the meat; or roll up like an enchilada.

Serve with a large green salad and a glass of filtered water.



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Beef: Beef Tortilla

Ingredients:2 lbs. lean ground beef 1/2 cup chopped onion1 (6 oz.) can tomato paste1 can cream of mushroom soup1 can chicken and rice soup16 ounces shredded Cheddar cheese1 clove garlic1 jar taco sauce

1 sm. can chopped green chili peppers1 pkg. corn tortillas

Directions:Brown meat, onions and garlic. Drain.

Add remaining ingredients except tortillas and cheese. Simmer for 5minutes.

Pour a small amount of the mixture into the bottom of a slow cooker.Next add a tortilla and top it with a small amount of grated cheese.

Continue to layer the mixture with a tortilla and cheese until allingredients are used. Cook on Low 3 to 4 hours.

Serve with a small green salad and a glass of filtered water orgreen/white tea.

Note: Replacing the flour tortillas with corn tortillas reduces the caloriesand provides more fiber.



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Broccoli & Egg

Ingredients:2 cups broccoli florets2 organic eggs2 tbsp. extra virgin olive oil1 tsp. salt1 tsp. black pepper1tsp. cayenne pepper1 tbsp. Earth Balance spreadOlive oil spray

Directions:Break open eggs into a small nonstick pan and immediately reduce heatto low. Cook slowly until the whites are completely set and the yolksbegins to thicken, but are not hard. For over easy eggs flip over for 15seconds. Add the salt*, black pepper and cayenne pepper whilecooking.

*Note: Consider adding the salt after the eggs have cooked – to preventthe eggs from losing moisture and becoming rubbery.

Place the broccoli in the steamer and steam for 12-15 minutes. Becareful not to over-steam – the broccoli should look bright green andfirm, and have a crunchy texture.

Put the broccoli into a bowl, and add the extra virgin olive oil, EarthBalance spread and spices.

Serve with a glass of filtered water (or green/white tea).

Options:

In place of the egg, use salmon or sardines as your protein.

Add Tabasco sauce on top of your eggs, salmon, or sardines.

For additional fiber, toast 1 or 2 slices of sprouted grain bread.



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Broccoli & Salmon

Ingredients:2 cups of fresh or frozen broccoli florets2-3 oz. of baked wild salmon1 slice of soy cheese½ onion (sliced)½ red (or yellow) pepper1½ tbsp. extra virgin olive oil1 tsp. organic butter

Directions:Preheat oven to 350°.

Place the broccoli (or other vegetable) in a steamer with water, place onthe stove and turn on medium for 9-10 minutes. Add part of an onionand/or red/yellow pepper.

Sprinkle a pinch of cayenne powder or other seasonings on top of thesalmon for additional flavor, e.g. garlic, peppers. Sprinkle a coupledrops 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. Otherwise, bake thesalmon for 18-20 minutes. Add 1 slice of soy cheese on top of thesalmon approximately 1 minute before removing from the oven.

When ready, remove the broccoli from the steamer and place in a smallbowl. Add the extra virgin olive (or organic rice bran oil) on top of thebroccoli (or other vegetable). If you like a “buttery” taste for your

vegetables, add a teaspoon of organic butter, a teaspoon of macadamianut oil, or spray a couple ounces of liquid “buttery” spread on top of the broccoli. When you start to eat the broccoli, the butter will trigger a

signal that helps to satisfy your taste buds.If you prefer more of a bitter taste, sprinkle 1 tablespoon of organicapple cider vinegar on top of the broccoli.

If you like your broccoli hot and spicy, sprinkle 2-3 tbsp. of cayenne



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pepper juice or Tabasco sauce) on top of the spinach.

Remove the salmon from the oven and place on a small plate.Serve with a glass of filtered water (or green/white tea).

Options:Use other vegetables such as spinach, cauliflower, and Brussel sprouts.For a variety, mix these vegetables with snow peas, carrots, stringbeans,and red, yellow or orange peppers.

Add a clove of garlic or shiitake mushrooms for additional flavor.

A protein option replacement for the salmon is 2 lightly poached(organic) eggs but this will require more time to prepare. However, youcan just break a raw egg on top of the vegetable in the bowl to increaseyour protein intake.

Other protein options include 3-5 ounces of organic skinless chickenbreast, 3 slices of turkey bacon, or other fish such as canned tuna,canned wild salmon, or sardines.

A carbohydrate option for the spinach is 16 ounces of raw carrot juice. Add a tbsp. of ground flaxseed and a scoop of protein/fiber powder to

the juice.If you like hot and spicy, sprinkle Tabasco sauce on top of your eggs,salmon, or sardines.

For additional fiber, toast 1 or 2 slices of sprouted grain bread.



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Broccoli with Onions & Almonds

Ingredients3 tablespoons chopped slivered almonds2 teaspoons extra-virgin olive oil1 cup chopped (medium) onion2 cloves thin sliced garlic4 cups broccoli florets2 teaspoons balsamic vinegar2 tbsp. freshly ground pepper2 tablespoons water

1/2 tablespoon psyllium husks

Directions Toast almonds in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transferto a small bowl to cool.

Add oil to the pan and heat over medium heat. Add onion and garlic,sauté until the onion is caramelized. Cook, stirring occasionally,adjusting heat as necessary, until soft and golden brown, 15 to 20minutes.

Just before removing from the heat, Add the nuts, onion, vinegar, waterand psyllium husk and pepper.

Turn off the heat and let stand for just a short while to let the mixturethicken.

Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Add thebroccoli to the pan and stir to coat the broccoli. Serve immediately.

Servings: 4

Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,turkey; and, a glass of filtered water.



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Broccoli and Tofu Pasta

Ingredients:3 tablespoons soy sauce2 tablespoons rice vinegar2 teaspoons bottled minced ginger1 1/2 teaspoons bottled minced garlic1 package firm tofu, drained and cut into 1/2-inch cubes1 tablespoon dark sesame oil5 cups broccoli florets1/2 cup chopped green onions

2 tablespoons seeded minced jalapeño pepper1/3 cup cashews5 cups cooked angel hair pasta

Directions:

Mix together the soy sauce, vinegar, ginger, and garlic in a shallow dish.Place the tofu in the dish and coat all sides. Let sit for 15 minutes. Takethe tofu out of the dish and keep the marinade.

Put 2 teaspoons of the sesame oil in a nonstick skillet and heat over

high. Cook the tofu for about 2 minutes. Take out of the skillet and setaside.

Sauté 1 teaspoon oil, broccoli, onions, and jalapeño pepper in the skilletfor about 2 minutes. Add the marinade, tofu, and cashews. Cook forabout 1 to 2 minutes.

Spoon the tofu mixture over the pasta.

Note: Try using low-sodium soy sauce.

Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,

turkey; and, a glass of filtered water.



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Brussel Sprouts with Sweet Potatoes

Ingredients:3/4 cup sweet potatoes, peeled and cubed3/4 cup pumpkin, peeled and cubed3/4 pound Brussel sprouts, halved1 tablespoon olive oil1/2 cup each chopped leeks and scallions3 cloves garlic, peeled and crushed1/4 cup chicken stock, or water2 teaspoons xylitol

1/4 teaspoon cinnamon2 tablespoons roasted pecan pieces

Directions:

Boil sweet potatoes and pumpkin in a saucepan until just tender; drainand set aside. Repeat with Brussels sprouts and set aside. (If using frozen vegetables, skip this step and just add to skillet after browning the leeks and garlic in the next step.)

In a non-stick skillet prepare, leeks, scallions and garlic (see below). Add

the rest of the ingredients, except for the pecans, and cook for 3minutes or until vegetables are tender. Place on serving platter andsprinkle with pecan pieces.

Tip: When using leeks and scallions, discard the bulb, outer layer anddark green parts. Slice in half and wash carefully to remove all sand.

To prepare: Heat 2 tablespoons olive oil with cooking spray in a largenon-stick skillet over medium heat for a few seconds. Add theleeks/scallions and onions; stir and lower heat.

Cook until the leeks/scallions start to brown, stirring occasionally. Addgarlic and a few drops of water, the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks.

Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,turkey.



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Cabbage & Fish

Ingredients:1 cabbage1 onion3-4 carrots2 tbsp. olive oil2-3 hot peppers1 green pepper1-2 garlic cloves2 pieces of fish (tilapia or other fish)

Directions:Grate the cabbage and place in a large pot. Mix in the other ingredients.

Cook for 30 minutes or until done. If it starts to dry out during cooking, add water in tablespoon increments to keep moist.

Coat the fish with extra virgin olive oil.

Bake the two pieces of fish.




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Cabbage Slaw

Ingredients:1 small head cabbage, thinly sliced1/2 cup chopped green bell pepper1/2 cup chopped onion1/2 cup cider vinegar3 tablespoons vegetable oil2-1/2 teaspoons xylitol2 Tbsp. chopped pimiento or red bell pepper1 teaspoon celery seed

1/2 teaspoon dry mustard1/4 teaspoon salt1/8 teaspoon ground black pepper

Directions:Combine cabbage, green pepper, onion and pimiento in medium bowl.

Measure remaining ingredients into jar; cover with lid and shake toblend well. Pour dressing over cabbage mixture and toss to coat.Refrigerate until ready to serve.

Yield: Makes 6 (1-cup) servings.Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,turkey; and, a glass of filtered water.



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Casserole: Broccoli

Ingredients:4 cups broccoli, chopped into 1 inch pieces2 organic eggs, beaten1 cup low-fat organic cottage cheese2 bunches chopped green onions2 tbsp. wheat germ1/2 tsp Worcestershire sauceSea salt and coarse black pepper1 cup grated soy cheese

1 cup low-fat cottage cheese4 tbsp. Smart Balance margarineOlive oil (spray can)Paprika

Directions:Pre-heat oven to 350 degrees. Prepare casserole dish by spraying withaerosol oil spray. Steam broccoli slightly for 3 minutes. Remove. If you

wish to use frozen broccoli pieces, that is fine, too. Just allow them todrain a bit to remove excess water. Place the broccoli in the bottom of

your sprayed dish.Combine the eggs, cottage cheese, soup, green onions Worcestershiresauce, cheddar cheese and then add salt and pepper to taste in thecasserole dish.

Mix well, dust with paprika powder, bread crumbs and margarine, butremember to wipe off trim before placing it into the oven. Cover with alid. Bake at 350 for 20 to 30 minutes.

During the last 10 minutes, remove the lid to allow the top to brown.

Leaving the top on while cooking retains moisture insuring the dish isstill creamy.

Serve (1-2 cups) 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).



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Casserole: Broccoli & Rice

Ingredients:1 tbsp. macadamia nut oil1 c chopped onions1 lb broccoli pieces-fresh/froze1 c cream of mushroom soup1/4 c milk 1 c cooked brown rice2 tbsp. grated Parmesan cheese

Directions:Place oil in saucepan and heat.

Add onions and cook and stir until soft but not browned.

Add broccoli and cook until heated but not cooked.

Mix soup and milk together to blend and add to broccoli mixture.

Add rice to vegetables. Cook and stir over low heat until hot and mixed.

Place in a 1 1/2 to 2 quart casserole that has been greased withmargarine.

Sprinkle Parmesan evenly over top.

Bake uncovered, at 350F for 35-40 minutes or until bubbly and thebroccoli is cooked.

Serve hot using 1/2 c per serving

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).



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Casserole: Cabbage

Ingredients:1 medium onion, chopped1 stalk celery, chopped3 tbsp Earth Balance spread3/4 lb lean ground beef 1/2 tsp salt1 medium cabbage, shredded2 apples, sliced thin

Directions:Preheat oven to 350 deg F.

In skillet, sauté the onion and celery in the margarine 2 minutes. Addbeef and salt and stir another 2 minutes.

Spread half the cabbage in 2 quart baking dish and cover with half theapples and all the meat mixture.

Add remaining cabbage and apple slices.

Cover and bake 1 hour.




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Casserole: Chicken and Broccoli

Ingredients:2 cups low-sodium chicken broth1 cup dry white wine1 tsp. garlic salt1 lb. boneless, skinless chicken breasts3 cups broccoli florets2 tablespoons olive oil1/8 cup grated Gruyere cheese 1/4 cup grated Parmesan cheese2/3 cup flour 1/2 teaspoon ground nutmeg

½ pound yolk-free egg noodles Black pepper

Directions:Preheat the oven to 350ºF. In a large saucepan, heat the chicken broth,

white wine and a generous pinch of salt over medium heat. Add thechicken breasts and poach them over low heat for 10 minutes or untilthe chicken breasts are cooked through. Remove the chicken from theliquid and set aside. Cut the chicken into strips.

Bring the poaching liquid to a boil, add the broccoli florets and cook for 2 minutes. Remove the broccoli and set aside. Reserve the cooking

liquid.In a separate saucepan, heat the olive oil over medium heat. Whisk inthe flour and cook for 3 minutes. Whisk in the cooking liquid andsimmer for 5 minutes. Stir in the cheeses. Add the nutmeg and season

with salt and pepper.

Meanwhile, cook the noodles in a large pot of salted water until they areal dente, drain and put them in a large casserole dish.

Add the chicken and broccoli to the casserole dish and pour in thesauce. Bake the casserole in the oven for 20 minutes. Let the casserole

stand at room temperature for 5 minutes before serving.Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,turkey.



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Casserole: Crockpot Layered Enchilada

Ingredients:1 can whole tomatoes1 small onion, cut into pieces1 clove garlic, minced1/2 tsp. ground red pepper1/2 tsp. salt1 (6 oz.) can tomato paste1 lb. ground beef, browned2 c. shredded cheddar cheese

9 corn tortillas

Directions:Blend tomatoes (undrained), onion and garlic in blender or foodprocessor. Pour into medium sauce pan.

Add red pepper, salt and tomato paste. Heat to a boil; simmer for 5-10min.

Place 3 tortillas in bottom of the crockpot. Layer on tortillas 1/3 of theground beef, 1/3 of the sauce and 1/3 of the cheddar. Repeat layers

two more times.Cover and cook on Low 6-8 hours.

Serve with a small green salad and a glass of filtered water.



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Casserole: Eggplant

Ingredients:1 1/4 cup onions, chopped2 cloves garlic, minced11 oz canned whole tomatoes, undrained2 tbsp tomato paste, plus 2 teaspoons1 tbsp fresh parsley, plus 2 tsp., chopped3/4 tsp oregano1/4 tsp dried basil3/4 large eggplant

(peeled and sliced - into 1/4 inch – slices)2/3 cup mozzarella cheese, shredded2/3 cup low-fat cottage cheese2 tbsp grated Parmesan cheese, plus 2 teaspoons

Directions:Coat a large skillet with nonstick cooking spray. Add the onion andgarlic in the skillet and sauté‚ over low heat until onion is tender, about6 minutes.

Stir in undrained whole tomatoes, tomato paste, parsley, oregano, basil

and salt and pepper to taste. Bring mixture to a boil; reduce heat and letsimmer, uncovered, for 40-50 minutes, stirring occasionally.

Arrange eggplant slices on a steamer rack, place in a large pot where 1inch of water has been added, and steam for about 5 minutes untileggplant is tender. Do not overcook.

Combine the mozzarella and cottage cheeses together and set aside.

Coat a 13×9 inch baking pan with nonstick cooking pray and place alayer of eggplant in the pan. Top eggplant with some of the saucemixture and some of the cheese mixture and sprinkle with Parmesan

cheese. Repeat the steps in layers until all the ingredients are used.Bake at 350oF for 30-35 minutes and serve hot.




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Casserole: Lentil

Ingredients:1/4 tsp crushed red chili flakes1/2 tsp turmeric1 pinch Asafetida (optional)2 tbsp rice bran oil1 cup sliced scallions1/2 cup chopped green bell pepper3 garlic cloves, minced2 cup shredded green cabbage

2 cup cooked brown rice3 cup cooked brown lentils1 cup vegetable stock 1 cup frozen peas, thawed

Directions:Preheat oven to 350 degrees F.

In a large skillet, sauté chili, turmeric and asafetida in oil for 2 minutes.

Add scallions, bell pepper, garlic and cabbage and sauté for 5 minutes.

Combine with rice, lentils, stock and peas in a baking dish and bake for20 minutes. Serve warm.




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Casserole: Squash

Ingredients:3 c cooked mashed squash*3 tbsp. brown sugar3 tbsp. oat flour¼ tsp. salt (optional)¼ tsp. nutmeg ¼ tsp. cinnamon¼ tsp. ginger1 tbsp. raw honey

3 eggs, separated

Directions:Combine squash, honey, flour, salt and spices. Mix well.

Stir in egg yolks. Beat egg whites till stiff but not dry.

Fold into squash mixture.

Pour into 1 ½ quart casserole dish which has been sprayed with anonstick vegetable coating.

Bake at 350o

F. for 45 minutes or until crusty.

Serving size: 1cup

*Note: You can use acorn, butternut, banana or any winter squash.




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Casserole: Turkey Broccoli

Ingredients:2 10 oz pkg. frozen broccoli2 cup coarsely diced cooked turkey 1 10 oz. can mushroom soup1/2 cup skim milk 1/2 cup grated cheddar cheese (2 oz)

Directions:

Preheat oven to 375 F. Cook broccoli according to package directions.Layer in 12 x 8 inch baking dish. Spread turkey evenly on top.

Combine soup with milk, mix until smooth and pour over turkey.

Sprinkle grated cheese on top.

Bake for 30 min. Let stand 5 min.

Serving size: 2 cups




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Casserole: Soybean

Ingredients:2 1/3 cup cooked, drained soybeans1 can (16 oz.) tomatoes with chili peppers1 cup chopped green pepper1 tbsp margarine2 tbsp flour1 tsp garlic powder1/4 tsp crushed basil leaves1/8 tsp pepper

1 cup soft whole grain bread crumbs1 drained can (16 oz.) whole kernel corn (optional)2 oz shredded cheddar cheese


Arrange beans and corn in alternate layers in a 2-quart baking dish.

Mash tomatoes with a fork; save 2 tablespoons tomato juice. Mix flourand seasonings and stir into the tomato juice.

Stir flour mixture into tomatoes and add green pepper.

Heat until mixture comes to a boil.

Pour hot sauce over vegetables.

Mix bread crumbs, cheese and margarine; sprinkle over vegetables.

Bake about 20 minutes until browned.





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Casserole: Zucchini-Mozzarella

Ingredients:1 tbsp margarine +1 tsp margarine4 cup zucchini, thinly sliced1/2 cup onions, chopped2 tbsp parsley flakes1/8 tsp garlic powder1/2 tsp dried oregano1/4 tsp dried basil

1 salt and pepper to taste2 eggs, slightly beaten6 oz mozzarella, shredded1 tsp Dijon mustard

Directions:Melt margarine in a large nonstick skillet over medium heat.

Add zucchini and onions and cook 10 minutes, stirring frequently until vegetables are tender crisp. Remove from heat.

Preheat oven to 350. Add seasonings to zucchini mixture. In a large bowl, combine eggs,cheese, and mustard. Add zucchini mixture and stir until combined.Pour into a casserole dish that has been sprayed with a nonstick cooking spray.

Bake 35 minutes, or until lightly browned.


Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,

turkey; and, a glass of filtered water.



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Chicken, Broccoli & Rice

Ingredients:1 lb. chicken breast (skinless, boneless)1 can cream of broccoli soup½ tsp. cayenne pepper (or black pepper)¾ cup carrots (thinly sliced)1 ½ cups organic brown rice1 cup nonfat milk 2 tbsp. margarine2 cups broccoli

Directions:Place the margarine, chicken breast, and carrots in a skillet and cook until tender and crisp. Add the broccoli. Cook the rice separately.

Stir in the soup, milk, and pepper.

Reduce heat to low, cover and simmer 10 minutes until vegetables aretender.

Stir in the rice, cover and remove from the heat.

Let stand for 5 minutes. Fluff with fork before serving.


Note: This is one of my mother’s recipes.



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Chicken and Broccoli Quiche

Ingredients:2 cups small broccoli florets4-oz reduced fat Swiss cheese, shredded1 cup cubed cooked chicken½ cup egg substitute1 cup fat-free half & half


Place broccoli in a sprayed 9-inch pie dish; add cheese and chicken.

Combine egg substitute and half & half until well mixed. Pour overchicken mixture, pressing down to cover ingredients as much aspossible.

Bake 30 to 40 minutes or until custard is set. Let stand 5 to 10 minutesbefore serving.





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105

Chicken Parmesan

Ingredients:4 4-oz. boneless chicken cutlets1 1/2 tablespoons olive oil1 tsp. salt1 tbsp. freshly ground black pepper½ teaspoon dried oregano2 cups tomato sauce2 tablespoons freshly grated Parmesan cheese2 tablespoons fat-free, shredded mozzarella cheese

Directions:Preheat the oven to 375°F.

Lay the chicken cutlets between two pieces of waxed paper. Pound eachcutlet with the flat end of a mallet until thin.

Heat the olive oil in a large, nonstick skillet. While the oil is heating,season the chicken with salt, pepper and oregano and dredge it in flour.

Sauté the chicken over medium-high heat until golden brown, about 2minutes on each side. Transfer the chicken to a shallow baking dish.Pour the tomato sauce over the chicken and sprinkle with both cheeses.

Bake for 15 to 20 minutes until the sauce is bubbling and the cheese ismelted and lightly golden. Let stand for 5 minutes before serving.

Serving Size: 1 cutlet

Serve with 1-2 cups steamed broccoli, spinach or cauliflower, and aglass of filtered water.



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106

Chili

Ingredients:1 ½ tsp. olive oil½ medium onion, chopped½ green bell pepper, seeded & chopped1 tsp. chili powder2 oz. soy cheese (grated)¾ cup soybean hamburger (or ground turkey)½ cup canned kidney beans1 cup canned crushed tomatoes

¼ tsp. sea salt1 garlic clove, chopped½ cup filtered water½ tsp. ground cumin

Directions:Heat oil in a large nonstick sauté pan over a medium heat.

Sauté the onion and green pepper in the oil for 5 minutes or until theonion turns translucent.

Mix in the chili powder, cumin, salt, and garlic and cook for 2 minutes. Add the hamburger and water. Stir in the tomatoes and kidney beans.Cover and simmer 15 to 30 minutes to blend flavors.

Serve in a bowl, sprinkled with grated cheese.

Serve with a small green salad and a glass of filtered water.



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107

Chili: Veggies and Turkey

Ingredients:2 Tbsp olive oil1 cup chopped onions1 cup chopped celery 3 cloves garlic, minced½ cup chopped red bell pepper2 cups carrots, cut into coins1 lb ground turkey breast2 Tbsp chili powder

1 tsp ground cumin½ tsp ground allspice¼ tsp ground black pepper2½ cups no-salt-added canned tomatoes in puree2 cans (15.5 oz) no-salt-added dark red kidney beansGarnish: Dollop of fat-free sour cream or plain yogurt, avocado slices,and cilantro leaves

Directions:Heat the oil in an 8-quart pot. Add the onion, celery, garlic, red bellpepper, and carrots, and sauté for 5 minutes.

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.

Garnish with a dollop of fat-free sour cream or plain yogurt, a few slices of avocado, and some chopped cilantro leaves.

Makes 10 (1 cup) servings

Serve with a small green salad and a glass of filtered water.Note: Freeze the extra servings to enjoy for another meal.



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Dessert: Apple-Strawberry Dessert

Ingredients:2 c. chopped apples2 c. strawberries4 organic eggs1 tsp. vanilla1 tsp. xylitol1 c. chocolate protein powder1/4 c. nonfat dry milk 2 tsp. baking soda

1 c. unprocessed bran

Directions:Place the first 6 ingredients (apples, strawberries, eggs, vanilla, xylitol,protein powder) in a blender and blend well.

Pour into a large bowl, and add the other ingredients. Mix with anelectric mixer.

Spray a 9 x 13 inch or Bundt pan with non-stick spray.

Bake at 350 degrees for 40 minutes.

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