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Eating for Type 2 Diabetes

￣￣

A Recipe Guide by Jen Landa, MD

Reversing Diabetes: A Story of my Dad A few years ago, my dad was diagnosed with Type 2 diabetes. I wasn’t surprised when it happened. I knew it was coming, even though I was dreading the day. I had realized he was prediabetic years before his Type 2 diagnosis. I told him many times what he needed to change about his diet and lifestyle, but he had resisted these changes for years. But when his primary care doctor diagnosed him with Type 2 diabetes, my dad surprised me. He decided that it was time for him to live a healthier lifestyle. He told me he wanted to be there to see his grandkids grow up, and he turned to me for help. By making some key changes to his diet and lifestyle, his hemoglobin a1c reversed from the early diabetes range to completely normal in less than three months. He was amazed at how much easier it was than he thought it would be. I’m still so proud of him. I worked with my dad on eating healthier, exercising, and eliminating sugar. He couldn’t believe that his cravings went away in less than two weeks! He dropped almost thirty pounds and was able to reverse his diabetes. When you take care of yourself, it radiates to all other areas of your life. Your health, your mood, your energy level, your drive, your passion, and even your relationships improve. Sometimes we need to figure out why we want to be healthy before we can start turning our lives around. I’m so thankful my dad and my kids will have each other for years to come. Who do you have in your life that you want to be your healthiest, best self for? And what would you do with your life if you had the energy, the drive, and the health to do it? My dad, as well as so many of my patients, are constant reminders that we are capable of amazing things - even preventing or reversing diabetes. Sometimes all it takes is a little support - and the right information.

Diabetes Recipe Guide Jen Landa, MD 2 | Page

© Jennifer Landa, MD. All rights reserved. Visit me at jenlandamd.com.

http://drjenniferlanda.com/

Screening for Diabetes

I screen all my patients for diabetes. And I encourage healthy behaviors that prevent diabetes. Diabetes can damage our vision, damage our kidneys, and increase our risk of heart disease, to name a few, and taking steps to prevent or reverse diabetes is a must. Hemoglobin A1c and Diabetes The Hemoglobin A1c (or HbA1c) test looks at our average blood sugar over the course of the last three to four months of our lives, which makes it a great screening test for prediabetes. Many doctors do not routinely give this test, and unfortunately, this means they don’t find diabetes until it’s full-blown. A great step you can take for preventing diabetes is to ask your doctor for this test next time you go in for an exam. How Does the HbA1c Test Work? Red blood cells last in our body for about three to four months. The HbA1c test can look at sugar that’s attached to molecules of hemoglobin in our red blood cells, so we’re able to tell what a person’s blood sugar looks like, on average, over the last three to four months. I’ve been using this test on my patients for over ten years now, because prediabetes is much more easily reversed - and much less damaging - than full-blown diabetes. Steps to Preventing and Reversing Diabetes Whether you have prediabetes or have progressed into Type 2 diabetes, there are important steps you can start taking today to improve your health:

❏ Eat a lower-carb diet ❏ Cut out sugar ❏ Eat more vegetables ❏ Eat more lean proteins ❏ Get more exercise ❏ Supplement with a high quality multivitamin that includes chromium to

help balance blood sugar (here are my best supplements for blood sugar support)



http://jenlandamd.com/store/supplements/blood-sugar-support/

http://jenlandamd.com/store/supplements/blood-sugar-support/


Learning to eat better

No expression is truer than “you are what you eat.” Our bodies use food like computers use software. Foods can tell the cells of our body what program to follow. Eating an anti-inflammatory diet rich in whole foods with lots of vegetables and lean plant and animal proteins is one of the most important things you can do to reduce your risk of diseases like diabetes. Your body needs essential vitamins and minerals (micronutrients) as well as fiber, protein, and healthy fat (macronutrients) in order to function optimally. The standard American diet is full of processed foods, foods that drain your energy, add weight to your belly, and eventually cause disease like diabetes. If you want to live a healthy life, you have to start with what you put into your body. In this guide, you’ll find my top foods and recipes to get you started. The goal is to move away from processed foods and towards healthy whole foods. All the recipes in this guide are sugar, dairy, and gluten free. I’ve found that many people are sensitive to dairy and gluten and feel much better when they eliminate these foods from their diet. To keep your blood sugar balanced, you need to eat within an hour of waking up, and then every three to four hours for the rest of your day. Each meal or snack, especially breakfast, needs to contain protein to help keep you balanced. I like to start my day with a protein shake for just this reason. Your diet should include lots of color! You should eat an array of vegetables, fruits, whole grains, legumes, lean animal proteins, nuts, seeds, herbs and spices. I have added herbs and spices known for their health-boosting properties to the recipes in this guide, with benefits like decreased inflammation, increased metabolism, balanced blood sugar, and more.



http://jenlandamd.com/store/shakes/


Foods for better health and balanced blood sugar

Micronutrients

❏ Vitamin A: Zucchini, carrots, romaine lettuce, peppers, and dark leafy greens such as kale and spinach

❏ Niacin (B3): Chicken, turkey, salmon, and legumes such as lentils and white beans

❏ Folate (B9): Leafy greens, spinach, white beans, and lentils ❏ Vitamin B6: Poultry, seafood, leafy greens, cauliflower, zucchini ❏ Vitamin B12: Seafood, meats, and eggs ❏ Pantothenic Acid (B5): Avocado, lentils, and sweet potatoes ❏ Vitamin C: Lemon, lime, strawberries, broccoli, Brussels sprouts, peas,

and cauliflower ❏ Magnesium: Dark leafy greens, nuts and seeds (especially pumpkin),

white beans and lentils, dark chocolate (cocoa), Brussels sprouts, cauliflower, hummus, zucchini

❏ Potassium: Salmon, white beans, dark leafy greens (especially Swiss chard), peppers, Brussels sprouts, peas, zucchini, cauliflower

❏ Iron: Spinach, Swiss chard, eggs, lentils, white beans, dark chocolate (cocoa), peas, hummus, cauliflower

❏ Vitamin E: Sunflower seeds, spinach, asparagus ❏ Calcium: White beans, canned salmon, bok choy, kale, almonds ❏ Omega 3 Fatty Acids: Salmon, walnuts, and flax seeds




Macronutrients

❏ Protein: Salmon, chicken, turkey, eggs, quinoa, peas, cauliflower, almonds, cashews, pumpkin seeds, sunflower seeds, hemp seeds

❏ Fiber: Brussels sprouts, peppers, zucchini, peas, cauliflower, quinoa, white beans, lentils, hummus

❏ Healthy Fats: Coconut oil, avocado, cashews, almonds, walnuts, pumpkin seeds, sunflower seeds

❏ Slowly-digested Carbs: Hummus, white beans, lentils Spices

❏ Cayenne: Increases blood flow and boosts metabolism ❏ Cinnamon: Helps balance blood sugar ❏ Cumin: Boosts immune system ❏ Ginger: Long used in China to fire up vitality ❏ Garlic: Anti-bacterial spice that can fight off infections and lower

cholesterol ❏ Cardamom: Long used in Asia to boost energy ❏ Turmeric: Decreases inflammation and alleviates joint pain, helps control

blood sugar, speeds up metabolism, and is thought to have anti-cancer properties




Dr. Jen’s recipe guide

￣￣ Eating to prevent and reverse Type 2 diabetes

It All Starts with Breakfast Flourless, Protein-Packed Pancakes with Maple Cream Sauce. . . . .8 Quinoa Cereal. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 Spiced Eggs Over Spinach. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Muffin in a Minute (with Strawberry Sauce). . . . . . . . . . . . . . . . . . 10 Minty Morning Chocolate Mojo Shake. . . . . . . . . . . . . . . . . . . . . . .10 “Beat the Afternoon Slump” Lunch Recipes “Hail-to-the Kale” Avocado Quinoa Salad. . . . . . . . . . . . . . . . . . . . 12 Iron-Packed Spinach & Strawberry Salad. . . . . . . . . . . . . . . . . . . . .12 Indian-Spiced Turkey Lettuce Wraps with “Yogurt” Mint Sauce. . 13 Nutrient-Rich Dinner Recipes Zesty Teriyaki Salmon. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Spicy Lime Chicken. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 White Bean Swiss Chard Stew. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Turkey Lentil Curry with Starchy Veggies. . . . . . . . . . . . . . . . . . . . 16 Zucchini-Noodle Pad Thai with Chicken. . . . . . . . . . . . . . . . . . . . . 16 Superfood Sides Simply Delicious Brussels Sprouts. . . . . . . . . . . . . . . . . . . . . . . . . .18 Simple Cauliflower Rice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 No-Bloat Dairy-Free Cheese. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 Homemade Hummus & Veggies. . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Low Glycemic, Guilt-Free Desserts Strawberry Maca Smoothie. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Berries and Coconut Cream. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Romantic Chocolate Covered Strawberry Smoothie. . . . . . . . . . . 20 Vanilla Cinnamon Chia Pudding. . . . . . . . . . . . . . . . . . . . . . . . . . . .21 Chocolate-Covered Blueberries. . . . . . . . . . . . . . . . . . . . . . . . . . . .22




It All Starts with Breakfast Flourless, Protein-Packed Pancakes with Maple Cream Sauce These pancakes are a little different than your regular pancake, but even my kids think they’re awesome! Pancake Ingredients

❏ 2 tbsp unsweetened coconut milk ❏ 1 scoop Vanilla Endless Energy protein powder ❏ 1 tbsp almond butter ❏ 1 egg ❏ Coconut oil for pan

Directions: In mixing bowl, mix all ingredients together until any large lumps are gone. Cook about one and a half minutes on each side over medium heat in a skillet prepped with coconut oil (flip after bubbles form on pancakes).

Maple Cream Sauce Ingredients ❏ 1/3 cup unsweetened coconut milk ❏ 1/4 cup cashews ❏ 1/4 tsp - 1/2 tsp natural maple flavoring

Directions: In a high speed blender, combine coconut milk, cashews, and natural maple flavoring. Blend for about 20 seconds on high and serve over warm pancakes.



http://jenlandamd.com/store/shakes/protein-shakes/


Quinoa Cereal Packed with protein, fiber, amino acids, magnesium, healthy fat, vitamin E, vitamin C, and calcium. Ingredients

❏ ½ cup cooked quinoa ❏ 2 tbsp pumpkin seeds ❏ 2 tbsp sunflower seeds ❏ 4-5 strawberries, chopped ❏ 1 tbsp unsweetened, shredded coconut ❏ 5-7 drops lo han guo ❏ ⅛ tsp natural vanilla extract ❏ ½ cup coconut milk

Directions: Combine all ingredients in a bowl and pour coconut milk over the mixture. Stir and enjoy!

Spiced Eggs Over Spinach Packed with B-vitamins, which convert food into energy, and protein for sustained energy. Ingredients

❏ ¼ Vidalia onion, chopped ❏ Avocado or coconut oil, enough to lightly coat pan ❏ 1 cup spinach ❏ 2 eggs ❏ ⅛ tsp garam masala ❏ ½ tomato, diced ❏ Salt and pepper to taste

Directions: In a small skillet, lightly sauté the onion in avocado or coconut oil, then add in spinach and sauté until just beginning to wilt. In a bowl, mix eggs and add garam masala, salt, and pepper. Add egg mixture to skillet over the onion and spinach, add tomatoes and cook for about 2-3 minutes until partially cooked. Flip with a spatula, fold and continue cooking over low heat for another 2-3 minutes until done. Serve with 1/2 cup white beans or lentils.




Muffin in a Minute (with Strawberry Sauce) Packed with calcium, protein, and healthy fats. Muffin Ingredients

❏ 1/4 cup almond flour ❏ 1 tbsp ground flaxseed ❏ 1/2 tbsp coconut oil ❏ 1 egg ❏ 1/2 tsp aluminum-free baking powder ❏ 1 tbsp mashed banana ❏ 1 tsp cinnamon ❏ 1/4 tsp vanilla ❏ Pinch of sea salt ❏ 5-7 drops of liquid lo han guo or Stevia ❏ Chopped walnuts, if desired

Directions: In a mug, melt coconut oil for 30 seconds in the microwave, then mix in egg. Mix in the rest of the ingredients and microwave for 1 minute more. Strawberry Sauce Ingredients

❏ 4 large strawberries ❏ 1/2 cup coconut flour ❏ 1/4 cup unsalted cashews

Directions: Blend all ingredients in a high-speed blender. Pour over muffin and enjoy! Minty Morning Chocolate Mojo Shake Ingredients

❏ 1 serving protein powder ❏ ½ cup coconut milk ❏ ½ water ❏ 1 tbsp chia seeds ❏ 1 tbsp flax seeds ❏ 2 oz spinach ❏ 2 oz romaine ❏ ½ - 1 cup of ice (depending on how frothy you like it) ❏ ⅛ tsp peppermint oil ❏ 1 tbsp cocoa nibs





Directions: Mix coconut milk and water (half and half) to desired thickness with protein powder. Add chia and flax for extra protein. Next add ice, spinach, and romaine. Blend on high for about 20 seconds. Add peppermint oil and 100% cocoa nibs for an antioxidant boost and blend on a lower speed for about 10 seconds.




“Beat the Afternoon Slump” Lunch Recipes “Hail-to-the Kale” Avocado Quinoa Salad Packed with folate, calcium, magnesium, potassium, vitamin C, vitamin E, and Omega 3 fatty acids. Ingredients

❏ 1 bunch of kale, chopped ❏ 1/2 red onion, finely chopped ❏ 2 cups cooked quinoa ❏ 2 tbsp lime juice ❏ 1/4 cup olive oil ❏ Salt and pepper to taste ❏ 1 large avocado, peeled, pitted and diced

Directions: Place kale in a large bowl. Add chopped onions and cooked quinoa. In a small bowl, combine lime juice, olive oil, salt and pepper to make a dressing. Pour dressing over the kale and onions. Massage dressing into kale and toss until kale is well coated with dressing. Add avocado slices as garnish. Enjoy! Iron-Packed Spinach & Strawberry Salad with Balsamic Vinaigrette Dressing Packed with iron, folate, potassium, and vitamin C. Salad Ingredients

❏ 3 cups spinach, washed and torn into bite-sized pieces ❏ 1 quart strawberries, hulled and sliced ❏ 2 tbsp hemp seeds (also known as hemp hearts) ❏ 1/4 cup slivered almonds

Balsamic Vinaigrette Dressing

❏ 1/4 cup balsamic vinegar ❏ 3 tbsp extra virgin olive oil ❏ 1/4 cup water ❏ 1 tsp garlic powder ❏ 10 drops lo han guo ❏ 1/2 tsp salt ❏ 1/2 tsp fresh ground black pepper

Directions: In a large bowl, combine spinach, strawberries, hemp seeds and




slivered almonds. Combine dressing ingredients into small bowl and whisk, or into a tightly-sealed jar and shake vigorously until ingredients are combined. Top salad with desired amount of dressing and toss. Refrigerate for 10-15 minutes prior to serving. Indian-Spiced Turkey Lettuce Wraps & “Yogurt” Mint Sauce Packed with protein, healthy carbs & spices, potassium, iron and fiber. Ingredients

❏ 1 tbsp coconut oil ❏ 1 medium onion, chopped fine ❏ 3 cloves garlic, minced ❏ 1 tsp ginger, minced ❏ 1/2 tsp curry powder ❏ 1/2 tsp chili powder ❏ 1/4 tsp cumin ❏ 1/4 tsp cardamom ❏ 1/2 tsp cayenne (optional) ❏ 2 lbs ground, organic, free-range turkey ❏ 1/2 cup frozen peas, thawed ❏ Romaine lettuce leaves, for wraps

Directions: In a large skillet, heat oil over medium heat. Add onions, garlic and ginger and sauté until onions are soft. Stir in dried spices and cook for another minute. Add the turkey and cook, breaking up the meat with a spoon until no longer pink, 3-5 minutes. Add the peas and a cup of water. Stir well and simmer on low heat, partially covered for about 10 minutes. “Yogurt” Mint Sauce Ingredients

❏ 6 oz cultured coconut milk ❏ 1/2 cucumber, diced ❏ 1/2 cup fresh mint leaves ❏ 1 clove garlic, minced ❏ 1 tsp lemon juice ❏ 1 tbsp extra virgin olive oil ❏ Salt and pepper to taste

Directions: Stir ingredients together or puree in a blender or food processor. Refrigerate for a few hours if possible. Serve with romaine leaves as lettuce wraps. Wrap up the turkey meat, drizzle sauce over wraps, and enjoy!




Nutrient-Rich Dinner Recipes Zesty Teriyaki Salmon Packed with protein, omega 3 fatty acids, vitamin C and vitalizing ginger.

Ingredients ❏ 1/2 cup coconut aminos (raw, soy-free seasoning sauce - I like Coconut

Secret brand) ❏ 1 tbsp honey ❏ 1/4 tsp natural maple flavoring ❏ 2 tsp ground ginger ❏ 2 tsp garlic powder ❏ 1/2 tsp grated orange zest ❏ 1/4 cup water ❏ 1 tbsp sesame oil ❏ 4 wild salmon filets (4 oz each)

Directions: Combine all ingredients except salmon in a mixing bowl and whisk together. Place salmon in a large skillet coated with coconut oil spray. Pour liquid over the salmon filets and let marinate for 15 minutes before turning on heat. Bring to a boil over high heat, then cover and lower heat to a simmer for 10-12 minutes until salmon is fully cooked. Serve with stir-fried vegetables. Spicy Lime Chicken Packed with protein, vitamin C and healthy spices. Ingredients

❏ 1 lb. organic, free-range boneless, skinless chicken breast ❏ 1 tsp chili powder ❏ 1 tsp garlic powder ❏ 1/4 tsp black pepper ❏ 1/4 tsp cayenne ❏ 1/2 tsp salt ❏ 1 tbsp garlic, minced ❏ 1/4 cup fresh lime juice

Directions: Mix spices (chili powder, garlic powder, black pepper, cayenne, salt) together in a small bowl. Coat both sides of the chicken breast generously with the mixture. Heat chicken over medium heat in a large skillet prepared with coconut oil spray. Heat chicken about six minutes on each side until golden




brown. Sprinkle with minced garlic and lime juice. Cook five more minutes, stirring frequently to coat chicken evenly with lime juice and garlic. Serve with veggies on the side.

White Bean Swiss Chard Stew Packed with protein, fiber, potassium and iron. Ingredients

❏ 1 tbsp olive oil ❏ 1 Vidalia onion, chopped ❏ 2 garlic cloves, sliced ❏ 1 cup canned diced tomatoes ❏ 2 cups low sodium, organic vegetable or chicken broth ❏ 2 (16 oz) cans cannellini beans, drained and rinsed ❏ 1.5 lbs Swiss chard, stemmed and sliced into strips ❏ Salt and pepper to taste

Directions: Heat oil in a large pot over low heat. Add onions and garlic and sauté with salt and pepper for 2-3 minutes. Add the tomatoes and broth and bring to a boil. Add beans, let come to a boil again. Lower heat, cover and simmer for 20 minutes, stirring occasionally until broth thickens. Add the chard and continue to simmer about 5 more minutes until chard is tender. Remove from heat and serve.




Turkey Lentil Curry with Starchy Veggies Packed with protein, slowly digested carbs, fiber and healthy spices. Ingredients

❏ 1/2 lb organic, free-range ground turkey ❏ 1 medium onion, finely chopped ❏ 2 garlic cloves, minced ❏ 1 tbsp ginger, finely minced ❏ Coconut oil spray ❏ 1 tsp ground cumin ❏ 1 tsp ground coriander ❏ 1 tsp turmeric ❏ 1 tsp chili powder ❏ 2 tbsp curry paste ❏ 1 tbsp curry powder ❏ 1/2 can light coconut milk ❏ 2 cups low sodium, organic chicken broth ❏ 2 cups water ❏ 2 cups cooked lentils ❏ 1 green zucchini, chopped ❏ 3 large carrots, chopped ❏ 4 scallions, finely sliced

Directions: Cook ground turkey with onion, garlic and ginger in large pan coated with coconut oil. Stir in cumin, coriander, turmeric, chili powder, curry paste and curry powder. Add coconut milk, chicken broth and water. Add lentils, zucchini, and carrots and stir. Bring to a boil. Lower heat, cover, and simmer for 10 minutes, stirring occasionally until vegetables soften and sauce thickens. Garnish with scallions. Zucchini-Noodle Pad Thai with Chicken Packed with vitamin C, vitamin A, potassium, fiber, healthy fats, and protein. This recipe was inspired by my favorite raw vegan restaurant. They make a delicious Pad Thai, and I was determined to make a healthier spin on it. You will need a spiralizer to make the noodles, and you might like to use a julienne peeler for the veggies. (I love my spiralizer - it's so much fun to use!) Ingredients

❏ 1 onion, sliced ❏ 2 cloves garlic




❏ Coconut oil spray ❏ 1 lb organic, free range-chicken breast, cut into cubes ❏ 1 medium green zucchini, spiralized ❏ 1 medium yellow zucchini, spiralized ❏ 2 carrots, julienned ❏ 1 cup red cabbage, thinly sliced ❏ 1 red pepper, thinly sliced ❏ 3 green onions, thinly sliced ❏ Fresh lime wedges

Pad Thai Sauce

❏ 1/4 cup almond butter ❏ 1 tbsp coconut aminos ❏ 1/2 tbsp toasted sesame oil ❏ 1 tsp grated ginger ❏ 2 tbsp lime juice ❏ 1⁄3 cup canned coconut milk ❏ Add cayenne and red pepper flakes or 1/4 tsp hot chili oil for additional

spiciness (and added health benefits!) Directions: In a small skillet coated with coconut oil spray, heat garlic and onions for a minute or two to soften. Then add chicken and cook thoroughly. Combine Pad Thai sauce ingredients in a bowl and whisk together until smooth. Set aside. Toss the zucchini, carrots, cabbage, and red pepper together in a large bowl. Top veggies with chicken mixture and then pour Pad Thai sauce over the veggies and chicken. Garnish with green onions and lime. Enjoy!




Superfood Sides Simply Delicious Brussels Sprouts Packed with vitamin C and fiber. Ingredients

❏ 1 lb Brussels sprouts ❏ 2 tbsp extra virgin olive oil ❏ 1/2 tsp kosher salt ❏ 1/2 tsp black pepper

Directions: Preheat oven to 400° F. Coat Brussels sprouts with olive oil, salt, and pepper. Place them on a baking pan and roast for 40 minutes or until tender and crisp. Simple Cauliflower Rice Packed with vitamin C, potassium and fiber. I like to use this in Asian and Indian recipes that are usually spicy and traditionally served with rice. It’s a great low-carb substitute for white rice. Ingredients

❏ 1 head of cauliflower ❏ Salt and pepper to taste

Directions: Cut florets off cauliflower and shred in food processor until they are the size of rice. Microwave the cauliflower “rice” in a covered dish for 5-6 minutes or use a steamer to steam the cauliflower. Add seasonings of your choice to enhance flavor before steaming. No-Bloat Dairy-Free Cheese Packed with magnesium, potassium and healthy fats. Ingredients

❏ 1 cup raw cashews (soaked for two hours, then drained) ❏ 1/4 cup water ❏ 1/4 cup nutritional yeast ❏ 1 tbsp lemon juice ❏ 2 cloves garlic ❏ Salt and pepper to taste




Directions: Add ingredients to a high-speed blender and blend until thick and creamy. Homemade Hummus & Veggies Packed with slowly digested carbs, vitamin A, vitamin C, magnesium, vitamin B6 and potassium. Ingredients:

❏ 1 BPA-free can of garbanzo beans (I like the brand Eden Foods) ❏ 2 cloves of garlic

¼ cup lemon juice ¼ cup tahini (I like the Arrowhead Mills brand) 2 tbsp olive oil

❏ ¼ tsp cayenne pepper and/or ½ tsp cumin, to sprinkle on top of hummus ❏ Bell peppers, carrots, zucchini or other vegetable, sliced for dipping

Directions: Blend garbanzo beans, garlic, lemon juice, tahini, and 1 tbsp olive oil together in a high-speed blender. Pour into a serving bowl. Make a shallow crater in the center of the bowl. Pour additional 1 tbsp of olive oil into the crater. For a spicy hummus, sprinkle with cumin and/or cayenne pepper. Enjoy dipping your veggies!




Low-Glycemic, Guilt-Free Desserts

Strawberry Maca Smoothie Strawberries are packed with vitamin C, and maca has long been known throughout populations indigenous to the Andes Mountains to have energy and even libido-enhancing effects.

Ingredients ❏ 6 ice cubes ❏ 10 oz coconut milk ❏ 1/4 tsp cinnamon ❏ 1/4 tsp vanilla ❏ 4 strawberries ❏ About 10 blueberries ❏ 1/2 tbsp maca powder

Directions: Blend all ingredients together for about 20-30 seconds in a high-speed blender. Enjoy! Berries and Coconut Cream Ingredients

❏ 1-quart basket of berries (any variety or mix of blueberries, strawberries, blackberries)

❏ 1 can full fat coconut milk (refrigerated overnight) ❏ ½ tsp natural vanilla flavoring ❏ 10-15 drops lo han guo

Directions: Open can of coconut milk and scoop thick, creamy layer off the top. Put this thick creamy part in a mixing bowl. Save the rest of the coconut milk in the fridge for other recipes. Add the lo han guo and vanilla to the mixing bowl. Use a hand blender to blend the coconut cream into a delicious whipped cream. Place berries in bowls and scoop “whipped cream” on top. Romantic Chocolate Covered Strawberry Smoothie Ingredients

❏ 1 serving chocolate protein powder ❏ 8 oz coconut milk ❏ 5 washed and cored ripe strawberries





❏ 1 tsp 100% cocoa powder ❏ Ice, for texture ❏ Cocoa nibs, for garnish

Directions: Place all ingredients except one strawberry and cocoa nibs in high speed blender and mix well on a high setting. Pour smoothie into your prettiest glasses, garnishing with remaining strawberry and cocoa nibs.

Vanilla Cinnamon Chia Pudding This recipe is great to help stave off sweet tooth cravings, and it’s also a filling snack. Ingredients

❏ 1 cup almond milk ❏ 4 tsp chia seeds ❏ 1 tsp vanilla extract ❏ Cinnamon to taste

Directions: Mix all ingredients together and let sit in the fridge overnight or until pudding consistency is reached.




Chocolate-Covered Blueberries Packed with antioxidants - cocoa powder has the highest antioxidant rating of any food on the planet! Blueberries are a great source of vitamin C and potassium. Ingredients

❏ 2 tsp coconut oil ❏ 1 tsp 100% cocoa powder ❏ 5-6 drops lo han guo (I use Nu Natural’s dropper bottle) ❏ Handful of blueberries

Directions: Mix coconut oil with cocoa powder in a dessert dish until a creamy, smooth mixture forms. Add lo han guo and stir again. Add blueberries to dish and stir until blueberries are coated with the chocolate mixture. Chocolate will harden around blueberries for a “magic shell” consistency. Delicious!




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