Diabetes Friendly

Oatmeal with Apple and Walnuts

Serves 1

Ingredients

• 1/2 cup dry oats

• 1/2 small apple

• 2 tablespoon chopped walnuts

• Pinch of cinnamon

Directions

Prepare the oats according to directions on the packet

Add chopped apple and walnuts

Sprinkle with cinnamon

Nutrition

• Calories: 360

• Total Fat: 15g

• Sodium:0 mg

• Total carbohydrate:47 g

  • Dietary Fiber 7g

  • Sugar:7 g

• Protein : 14g

Spinach and Turkey Egg Cups

Serves 1

Ingredients

• 1 slice (1-oz) slice deli-fresh, all-natural, low-sodium turkey breast

• 2 teaspoons shredded low-fat old cheddar cheese, divided

• 1 teaspoon finely chopped green onion

• 1 egg

• Fresh ground pepper to taste

Directions

1. Preheat oven to 400°F.

2. Cut parchment paper into 4-inch square. Arrange piece of parchment in small oven safe cup.

3. Place 1 slice of turkey breast over parchment in each cup, using fingers to line cups with turkey. Divide cheese and onion evenly among cups, then break 1 egg into each. Sprinkle evenly with pepper.

4. Bake on middle rack of oven for 18 to 20 minutes, depending on desired firmness of yolk.

Nutrition

• Calories: 105

• Carbohydrate: 1g

• Cholesterol: 227mg

• Fat: 6 g

• Fiber: 0 g

• Protein: 12 g

• Saturated Fat: 2 g

• Sodium: 274 mg

• Sugar: 0.5 g

• Monounsaturated Fat: 0 g

• Polyunsaturated Fat: 0 g

Low Carb Pizza

Ingredients

For Crust

• 1 cups almond flour

• 1/2 teaspoon baking powder

• 1/2 teaspoon salt

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1 egg

• 1 tablespoon olive oil

For the topping

• 1/2 cup pizza cheese (mozzarella, parmesan, cheddar mix)

• 1/4 cups Spinach leaves

• 1 Sliced tomato

• Olives

• No sugar tomato sauce

Directions

Preheat oven to 200C/400F.

In a large bowl, mix flour, baking powder, salt garlic power and onion powder.

In another bowl, beat egg and oil together. Add the liquid mixture to the flour mixture, and stir at first and then knead the flour to make a ball.

Place the dough on parchment paper and roll into a 8" crust using a rolling pin.

Put the pizza base with the parchment paper on a baking tray and put in oven and bake for 10-12 minutes

Remove and add the sauce, add all the toppings and cheese

Put back in the oven and bake for another 10 minutes until the cheese melts completely.

Nutrition (For pizza crust only: Serves 2)

• Calories: 400

• Sodium: 30 mg

• Total fat:33 g

  • Saturated fat: 1 g

  • Cholesterol : 81 mg

• Total carbohydrate: 12 g

Spinach Rolls

Ingredients

• 8 oz. frozen spinach leaves

• 1.5 eggs

• 1.25 oz. onion

• 1 oz. carrot

• 0.5 oz. low-fat mozzarella cheese

• 2 oz. fat-free cottage cheese

• 0.38 cup parsley

• 0.5 cloves garlic

• 0.5 tsp. curry powder

• 0.13 tsp. chili flakes

• 0.5 tsp. salt

• 0.5 tsp. pepper

• Cooking spray

Directions

1. Preheat oven to 400° F (200° C).

2. Thaw the spinach and squeeze out the water (you can use a strainer). To speed up the thawing process, you can microwave the spinach for a few minutes.

3. Mix spinach, 2 eggs, mozzarella, garlic, half the salt, and pepper in a mixing bowl.

4. Place parchment paper on a baking sheet and spray with cooking spray. Transfer the spinach mixture to the sheet and press it flat, about 10×12 inches in size and roughly ½ an inch thick.

5. Bake for 15 minutes, then set aside to cool on a rack. Don’t turn off the oven.

6. Finely chop onion and parsley. Grate the carrots.

7. In a skillet with a little cooking spray, fry the onions for about a minute. Then add the carrots and parsley to the pan and let it simmer for about 2 min.

8. Add cottage cheese, curry powder, chili, the other half of the salt, and pepper. Mix briefly.

9. Take the skillet off the heat, add an egg, and mix it all together.

10. Spread the filling over the cooled spinach. Don’t spread it all the way to the corners, or it will spill out when you roll it up.

11. Carefully roll up the spinach mat and filling, then bake for 25 minutes.

12. Once the time is up, take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

Nutrition Facts

• Calories 310

• Fat 10.4g

• Saturated Fat 4.6g

• Polyunsaturated Fat 0.1g

• Monounsaturated Fat 0.2g

• Cholesterol 326.7mg

• Sodium 695mg

• Potassium 2489.3mg

• Carbohydrates 19.6g

• Fiber 5.1g

• Sugar 6.7g

• Protein 27.3g

• Net carbs 14.5g

Cauliflower Rice and Coconut Curry Lentils

Cauliflower Rice

Ingredients

1. 1/4 large head cauliflower, separated into 1-inch florets

2. 1 tablespoons olive oil

3. 1/4 medium onion, finely diced

4. Kosher salt

5. Juice of 1/4 lemon

6. Spices (Choices are: Curry powder OR Garam masala OR Italian seasoning OR taco seasoning)

Directions

Trim the cauliflower florets, cutting away as much stem as possible. Break up the florets into a food processor and pulse until the mixture resembles couscous.

Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.

Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.

• Calories: 50

• Protein: 3 grams

• Fat: less than 1 gram

• Carbs: 10 grams

• Fiber: 4 grams

Coconut Curry Lentils

Serves 3

Ingredients

• 1 tablespoons coconut oil

• 0.25 cup diced onions

• 0.5 cup diced carrots

• 1 garlic cloves minced

• 0.5 tablespoon finely grated fresh ginger

• 0.5 cup dry brown lentils

• 0.5 tablespoon curry powder

• 0.13 teaspoon ground cardamom

• 0.13 teaspoon garam masala

• 0.5 15-ounce can unsweetened coconut milk (Use lite coconut milk and 1 tablespoon wheat flour or tapioca flour for a lower fat version)

• 0.5-0.75 cups water

• 0.5 tablespoon gluten-free miso paste

• Cracked black pepper and crushed red pepper flakes to taste, optional

• 1 cup chopped cilantro

Directions

• In a large stockpot or Dutch oven, heat the coconut oil over medium heat. Add the onions, carrots, and garlic. Sauté until the onions have started to soften and the carrots have started to brown, 2-3 minutes. Add the ginger, lentils, curry powder, cardamom, and garam masala. Sauté until the spices are fragrant, 1-2 minutes.

• Add the coconut milk, 0.5 cup of water, and the miso paste. Bring the mixture to a boil. Cover and reduce heat to a simmer. Cook for 25-30 minutes until the lentils are soft. If desired, stir in additional water to make it more of a soup consistency. Taste and add cracked black pepper or red pepper flakes, if desired.

Nutrition

Per serving:

Calories 318

Total Fat 20g

Saturated Fat 17g

Cholesterol 0mg

Sodium 135mg

Total Carbohydrate 26 g

Dietary Fiber 11g

Sugars 2g

Protein 10g

Low Carb Eggplant Parmesan

Serves 6

Ingredients

• 22 oz. eggplant (1 – 2 medium eggplants)

Marinara sauce:

• 2 tbsp. olive oil

• 3 garlic cloves (minced)

• 1/2 tsp. chili flakes

• 28 oz. can diced tomatoes

• 1/2 tsp. sea salt

• 2 tbsp. tomato paste

• handful fresh basil leaves

Parmesan coating

• 1 cup almond flour

• 1 tsp. dried oregano

• 1 tsp. dried parsley

• 1 tsp. dried thyme

• 2 large eggs

Assembly

• 1/2 cup grated parmesan cheese

• 2 cups grated mozzarella

• 6 mozzarella slices

Directions

1. In a medium pot, heat the olive oil over medium heat. Add the minced garlic and chili flakes and cook for 2 – 3 minutes.

2. Add the diced tomatoes, tomato paste, sea salt, pepper, and fresh basil. Mix well, then turn the heat down to low and allow the marinara to simmer for 20 – 30 minutes.

3. Slice the eggplant into 1/4 inch thick rounds and place on a baking tray. Sprinkle sea salt over the top side of the eggplant, then flip over to sprinkle the other side. Allow to sit for 30 minutes, then dry off excess water with a paper towel.

4. Preheat your oven to 400F (200°C) and line a baking tray with parchment paper.

5. In a medium mixing bowl, whisk together the almond flour, oregano, parsley, and thyme. Set aside. In a separate bowl, whisk together the eggs.

6. One at a time, dip an eggplant round first into the egg mixture to cover both sides, then into the almond flour mixture. Make sure each side is well-coated with the almond flour and herb mix, then set onto the baking tray lined with parchment paper.

7. Repeat until all eggplant rounds are coated.

8. Bake the eggplant rounds at 400F for 20 minutes, flipping halfway through, until they’re crispy and golden. Remove from the oven, season with salt and pepper, and set aside.

9. Grate the mozzarella and parmesan cheese, setting aside some for the top of the casserole.

10. Spread a thin layer of marinara sauce on the bottom of a casserole dish. Add a layer of the crispy eggplant rounds, then cover with a layer of grated mozzarella and parmesan cheese.

11. Repeat the layering until you have used all the eggplant rounds. You should have 2 – 3 layers, depending on the size of your casserole dish.

12. Top with mozzarella slices and reserved mozzarella and parmesan.

13. Bake for 35-45 minutes at 400F (200°C) until the cheese is melted and bubbling. Remove from the oven and allow to cool slightly before serving.

Nutrition Facts:

Calories 241

Calories from Fat 141

Fat 15.7g

Saturated Fat 1.8g

Trans Fat 0g

Polyunsaturated Fat 0.7g

Monounsaturated Fat 4g

Cholesterol 61.7mg

Sodium 194.5mg

Potassium 582.7mg

Carbohydrates 15g

Fiber 5.6g

Sugar 8.4g

Protein 8.8g

Net carbs 9.4g