Diabetes Recipes

 Zucchini Pancakes

zucchini1_4x3Ingredients
2 medium zucchini (about 3/4 pound)
2 tablespoons grated red onion
2 extra-large eggs, lightly beaten
6 to 8 tablespoons all-purpose flour (try substituting 1 Tbs coconut flour)
1 teaspoon baking powder
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Ghee or coconut oil

Preheat the oven to 300 degrees F.

Grate the zucchini into a bowl using the large grating side of a box grater. Immediately stir in the onion and eggs. Stir in flour, the baking powder, salt, and pepper. (If the batter gets too thin from the liquid in the zucchini, add more flour but go slow.)

Heat a large (10 to 12-inch) sauté pan over medium heat and add ghee or coconut oil to the pan. When the oil is hot but not smoking, lower the heat to medium-low and drop heaping soup spoons of batter into the pan. Cook the pancakes about 2 minutes on each side, until browned. Place the pancakes on a sheet pan and keep warm in the oven. Wipe out the pan with a dry paper towel, add more oil to the pan, but use as little as possible, just enough to keep the pancakes from sticking and continue to fry the pancakes until all the batter is used. The pancakes can stay warm in the oven for up to 30 minutes. Serve hot.

peppersalad112

1 red sweet pepper, cored and seeded
1 yellow sweet pepper, cored and seeded
1 orange sweet pepper, cored and seeded
1 small sweet onion (Walla Walla, Vidalia, or Maui), peeled
1/4 cup chopped fresh parsley or fresh basil leaves
Coarse salt and freshly-ground black pepper
1 tablespoon rice vinegar
1 tablespoon sesame oil
1/4 cup (2 ounces) crumbled feta cheese (optional)

Slice sweet peppers into matchstick-size pieces and place in a large bowl.

Slice onion into matchstick-size pieces and add to the bowl. Add parsley or basil. Sprinkle with coarse salt and pepper. Add rice vinegar and sesame oil, stirring to mix well.

Cover and refrigerate approximately 1 hour before serving. To serve, toss salad again and sprinkle with crumbled feta cheese.

Makes 6 to 8 servings.

 

In 2006, a study published in the Journal of Medicinal Food explored the benefits of sesame oil for diabetics. The study was conducted on 40 people suffering from both diabetes and high blood pressure, all of whom were taking the blood pressure drugs atenolol and glibenclamide. The participants were assigned to switch to using sesame oil in their cooking for 45 days, then to switch to palm or peanut oils for another 45 days.

The researchers found that while cooking with sesame oil, “systolic and diastolic blood pressure decreased remarkably. When oil substitution was withdrawn, blood pressure values rose again.” While cooking with sesame oil, patients also experienced significant decreases in weight, body mass index, and waist and hip girth. Their levels of blood sugar, triglycerides, cholesterol and LDL (“bad”) cholesterol all decreased.

 

Pancakes made with Coconut Flour

Organic Coconut flour or Nutiva Organic Coconut Flour are some good brands

  •  3 eggs
  • 6 TBSP canned pumpkin puree
  • ¾ tsp vanilla extract
  • ¾ tsp pumpkin pie spice
  • ¾ tsp cinnamon
  • 1 ½ Tbsp coconut flour
  • ¼ tsp baking soda
  • Pinch of salt
  • 1 ½ Tbsp Ghee or coconut oil

In a mixing bowl, whisk the eggs, pumpkin, and vanilla. Stir in dry ingredients.

Grease a skillet and when warm spoon the batter into the skillet. Small pancakes are best. Cook 3 minutes per side. Top with coconut butter, almond butter or sliced green bananas.

Coconut flour biscuits

  • ⅓ cup Coconut Flour
  • 5 TBSP Butter or Coconut Oil, softened but not melted
  • 4 eggs
  • 2 TBSP honey (optional)
  • dash of salt
  • ½ tsp baking powder
  1. Preheat oven to 400 degrees F
  2. Put all ingredients into medium sized bowl and mix well with immersion blender or hand mixer until well incorporated
  3. Using your hands, carefully form into nine small balls and mash each one down with a spoon to make it about ½ inch thick.
  4. Bake for 12-15 minutes until just starting to brown.

For more recipes using coconut flour: http://empoweredsustenance.com/coconut-flour-recipes/

Cocoa-Chili Roasted Cauliflower serves 4 

  • 2 heads Cauliflower
  • ¼ cup coconut oil
  • 1/2 tsp. unsweetened coco powder
  • 1/2 tsp. Chili powder
  • 1/2 tsp. cinnamon
  • 1/2 tsp. Onion powder
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper

Cut the cauliflower into pieces ¼ to ½ inch in size. In a small mixing bowl, combine the spices. In a large mixing bowl, gently toss the cauliflower with the coconut oil. Sprinkle the spices over the cauliflower and gently mix. Spread the cauliflower on the cookie sheet and roast until tender and starting to caramelize. About 30 minutes.

Creamy Herb Mashed Cauliflower

  • 1 large head cauliflower
  • 2 Tbsp. butter or coconut oil
  • ½ tsp. fresh rosemary or herb of your choice
  • Salt and black pepper to taste

Cut Cauliflower into pieces and steam in a steamer basket until tender. Place in a food processor with the other ingredients and puree until smooth and creamy.

Chia Seed Pudding

Delicious and healthy chia seed pudding is packed with protein, Omega-3, antioxidants and calcium that you can make in under 5 minutes. Basic recipe here, but see variations above.

Serves: 4 servings

  • 2 cups coconut milk (homemade or natural)
  • ½ cup Chia Seeds
  • ½ teaspoon vanilla extract
  • ¼ cup (or less) maple syrup or alternative sweetener such as Stevia or Yacon Syrup
  • Optional: ¼ teaspoon cinnamon powder
  1. For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
  2. For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
  3. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.

http://www.sugar-and-sweetener-guide.com/glycemic-index-for-sweeteners.html

https://khemaney.wordpress.com/2008/10/27/yacon-the-enemy-of-diabetes/

MARINATED KALE SALAD This recipe is a lot of work, but it is really good! You can substitute where ever you like

1 cup marinated shiitake mushrooms (sauté the mushrooms before marinating them)

Slice shiitake mushrooms into thin strips and marinate in 1/4 cup lemon juice and 1/4 cup Nama Shoyu, set aside.

  • 4 cups shredded kale
  • 1 cup Arame seaweed, soak for 5 minutes and drain
  • 1 cup shredded carrots
  • 1 cup julienne-cut cucumbers
  • 1 Tbsp. sesame seeds to garnish

For the Dressing

  • 1/4 cup hemp seed oil
  • 1/3 cup fresh orange juice
  • 2-1/2 tsp. Nama Shoyu
  • 2 1/2 Tbsp. rice vinegar
  • 1/2 Tbsp. toasted sesame oil
  • 1/2 jalapeno pepper or ¼ tsp. ground Chipotle Chile powder
  • 1/4 tsp salt

Blend all ingredients until well combined.

In large bowl place kale, drained seaweed, carrots, and cucumbers. Drizzle with dressing and toss until well coated. Remove shiitake mushrooms from marinade and add them to salad mixture. Toss lightly. Divide salad onto four plates and garnish with sesame seeds!

Revised From “I am grateful, recipes and Lifestyles of Café Gratitude” by Terces Engelhart

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