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Diabetes Recipes - Eat Your Way Free of Diabetes

By Edited Nov 13, 2013 0 0

Diabetes is a tricky disease, you get it from eating things that are bad for you. Many people think the best way to fight it is to not eat and go on some extreme diet. While losing weight will help dissolve adult onset diabetes, just straight up not eating will land you in a huge amount of health trouble. Instead of not eating, those who suffer from diabetes need to eat the right kind of foods that will help control the vast spikes and dips of blood sugar.

The below recipes will also help those who are overweight lose those extra pounds and feel much better.

veggie stir fry

Big Veggie Stir Fry

1 tablespoon minced fresh ginger
2 cloves of minced garlic
2 tablespoons tahini
1/4th teaspoon of hot pepper flakes
1/4th cup of pineapple juice
2 tablespoons of rice wine vinegar
2 teaspoons of reduced sodium soy sauce
1 ½ cups of water
1 8 ounce block of tofu, cut into 1 inch cubes
5 cups of broccoli florets
2 cups of chopped bok choy
1  medium zucchini chopped
1 chopped red bell pepper
4 cups of shredded cabbage
4 stems of lemongrass, thinly sliced
2 teaspoons of cornstarch
4 chopped scallions
2 tablespoons of sesame seeds

In a bowl, combine ginger, garlic, tahini, hot pepper flakes, pineapple juice, rice wine vinegar, soy sauce and 3/4th cup of water. Stir until mixed and set aside.

Coat a wok with vegetable oil and stir fry tofu in high heat for 5 minutes. Transfer to bowl and cover to keep warm. In the wok add broccoli, bok choy, zuchinni, red pepper, cabbage, and lemongrass. Add 3/4ths a cup of water, cover and cook for about 10 minutes while stirring occasionally. When the vegetables are crisp yet tender stir in the tofu and sauce mixture.

While the mixture is heating, combine cornstarch at 3 tablespoons of water. Stir this mixture into the wok and stir fry until thickened. Top with scallions and sesame seeds.

cauliflower mashed potatoes

Cauliflower and Spinach Mashed "Potatoes"

6 cups of cauliflower florets
6 sliced cloves of garlic
10 ounces of fresh spinach
½ cup of raw cashew butter
Soy milk for thickening
2 tablespoons of vegizest or other seasoning blend
1/4th teaspoon of nutmeg

Steam cauliflower and garlic until tender. Drain, pressing out at much water as possible and set aside. Steam the spinach separately until wilted and set aside. In a food processor, blend the cauliflower, garlic and cashew butter until creamy. If the mixture is too thick, add soy milk.

Season the mixture with vegizest and nutmeg. Mix the mixture with the spinach and serve.

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bean and vegetable chili

Bean and Vegetable Chilli

1 pound of firm tofu
5 teaspoons of chili powder
1 teaspoon of cumin
1 chopped onion
3 cups of finely chopped broccoli
3 cups of finely chopped cauliflower
3 cloves of minced garlic
1 can of drained pinto beans
1 can of drained black beans
1 can of drained red beans
1 can of diced tomatoes
1 can of chopped green chilies
2 ½ cups of corn
2 large zuchinni, finely chopped

Squeeze excess water from tofu and crumble it into pieces. Place the tofu in a pan over high heat, add chili powder and cumin, brown. Add the remaining ingredients, cover and simmer for two hours.

Ratatouille

Ratatouille

1 medium thinly sliced onion
2 chopped cloves of garlic
2 large tomatoes chopped
1 eggplant cut into 1 inch cubes
1 zuchinni thinly sliced
1 red bell pepper, chopped
1 teaspoon of oregano
1 tablespoon of fresh basil

In a deep skillet, sauté the onions until softened. Add garlic and cook till tender, add water if necessary to prevent scorching. Reduce heat to low and add tomatoes, eggplant, zucchini, red bell pepper, oregano, and basil. Cover, stirring occasionally and cook for about 1 hour until vegetables are tender.

vegetable curry

Vegetable Curry

4 cloves of finely chopped garlic
2 tablespoons of finely chopped ginger
2 tablespoons of chopped fresh mint
2 tablespoons of chopped fresh basil
2 tablespoons of chopped fresh cilantro
2 cups of carrot juice
1 chopped red bell pepper
1 eggplant cut into 1 inch cubes
2 cups of green beans
3 cups of sliced shitake mushrooms
½ teaspoon of curry powder
3 tablespoons of chunky peanut butter
2 pounds of tofu, cut into 1 inch cubes
½ cup of  coconut milk

Add garlic, ginger, mint, basil, cilantro, carrot juice, pepper, eggplant, green beans, mushrooms, and curry powder into a large wok. Bring to a boil, cover, and simmer, stirring occasionally, until vegetables are tender. Mix in peanut butter. Add tofu, simmer and toss until hot. Add coconut milk and cook until hot.

tortilla soup

Tortilla Soup

2 corn tortillas, cut in half, then into 1/4-inch strips
2 cups chicken broth
2 cups water
1 8 ounce tomato sauce
3 cubed grilled skinless chicken breasts
1 small yellow summer squash diced
1 small zucchini diced
1/2 cup frozen whole-kernel corn
1 teaspoon vegizest seasoning blend
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano, crumbled
1/4 teaspoon salt
1/4 cup shredded Cheddar cheese

Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Place the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray.

Bake for 10 minutes, or until crisp. Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Serve sprinkled with the tortilla strips and Cheddar.

Pork Roast with Vegetables

Pork Roast with Vegetables

1 1-pound boneless center-cut pork loin roast or pork tenderloin
1 tablespoon frozen apple juice concentrate, thawed
1 1/2 teaspoons light brown sugar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons dried oregano, crumbled
1 1/2 teaspoons dried thyme, crumbled
1 1/2 teaspoons paprika
1/2 teaspoon pepper
2 small red potatoes, cut into 1/2-inch cubes
1/2 cup baby carrots
1/2 cup bite-size cauliflower florets
1/2 small zucchini, cut into 1/2-inch cubes
1/4 small red onion, cut into 1/2-inch dice

Preheat the oven to 375°F. Lightly spray a 13x9x2-inch baking pan with cooking spray.

Brush the pork on all sides with the apple juice concentrate. In a small bowl, stir together the brown sugar, garlic powder, oregano, thyme, paprika, and pepper. Set aside 1 teaspoon of this mixture. Spread the remaining mixture all over the pork, pressing so it adheres. Put the pork in the baking pan.

In a medium bowl, stir together the potatoes, carrots, cauliflower, zucchini, onion, and reserved 1 teaspoon brown sugar mixture. Place around the pork. Lightly spray the pork and vegetables with cooking spray.

Bake for 55 minutes to 1 hour for the pork loin roast (40 to 45 minutes for the pork tenderloin), or until the pork registers 160°F on an instant-read thermometer and the vegetables are tender when pierced with a fork. Cover loosely with aluminum foil. Let stand for 5 m

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