Diabetes cookbook and meal plan for the newly diagnosed: Diabetes & predibetes guide with 21-day meal plan with quick, easy, and healthy recipes to manage type 2 diabetes, prediabetes, and weight loss
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About this ebook
This cookbook contains 101 recipes (21 days Healthy diet plan inclusive) that are especially easy to prepare and digest for diabetics. Both for people with type 1 diabetes or type 2 diabetes.
The commonly known "diabetes" restricts many people from consuming food. You can also prepare and consume delicious dishes without any sugar. This cookbook was written for exactly that purpose. The old adage "you are what you eat" applies even more to people with type 1 or type 2 diabetes.
You need at least three full meals a day, with a few snacks in between, to keep blood sugar levels steady, but you are likely concerned that what you are eating is not providing you with essential nutrients while your blood sugar levels are getting high. Do not be afraid.
This diabetic cookbook is packed with quick, healthy, and delicious recipes that will keep you happy and healthy.
What can you expect in this cookbook? Here you will find all kinds of dishes that can be eaten despite the diabetes.
To ensure a special variety, we offer a large selection of options
They are so balanced that we not only eat healthy, but also enjoyable: Hazelnut cocoa spread, tuna muffins, baked feta cheese with balsamic vegetables or walnut and fennel salad are just a few examples. Breakfast, cold and warm main courses - all recipes in the cookbook are structured in such a way that we can find the right dishes for us at any time of the day and even beginners can get started right away. This is how life with diabetes can certainly be made enjoyable!
The recipes in this diabetic cookbook are easy to prepare so you can keep your diabetes at bay and still enjoy all of your favorite foods. Think of it as a beginner's diabetic cookbook as it is so easy to follow.
One click on "Buy now" is enough to change your life!
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Diabetes cookbook and meal plan for the newly diagnosed - Smith Melisa K.
DIABETES COOKBOOK
- 101 Healthy Recipes –
21 Days Meal plan with Quick, Easy & Healthy Recipes to Manage Type 2 Diabetes, Prediabetes & Weight Loss |
Copyright © 2021 - All rights reserved.
This book must not be reproduced in any form, shared, or used in any manner whatsoever without the prior authorization in writing from the author.
Table of Contents
21 DAYS DIABETES DIET PLAN
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
HEALTHY DIABETES RECIPES
BEETROOT BREADS WITH NASTURTIUM
STUFFED AVOCADO WITH COTTAGE CHEESE AND RYE BREAD
PEA WAFFLES WITH SOY YOGURT
WHOLE GRAIN ROLLS WITH RADISH COTTAGE CHEESE AND PEAR
BAKED SPINACH NESTS WITH EGG
WHOLE WHEAT PANCAKES
KETO PORRIDGE WITH BLACKBERRIES
MUFFINS WITH APPLE AND CARROT
SKYR WITH SEEDS, GRAPEFRUIT AND KIWI
KEFIR DRINK WITH BLACK CURRANTS AND MINERAL WATER
SALMON HAM AND CREAM CHEESE LOAVES
FISH CAKES WITH POTATO SALAD
STUFFED PANCAKES WITH SMOKED SALMON
CAULIFLOWER STEAK WITH BEAN DIP
STUFFED PEPPERS WITH BEANS AND MINCE
COLORFUL RICE PAN WITH PEPPERS AND GREEN BEANS
SPAGHETTI WITH A CREAMY TUNA SAUCE
PORCINI MUSHROOM RAGOUT
PROVENCAL CHICKEN
DANDELION AND POTATO PUREE WITH WAXY EGGS
COD AND PUMPKIN SOUP
CHANTERELLE CHEESE BREAD
BROAD BEAN FRITTERS
PUMPKIN HASH BROWNS ON RADICCHIO SALAD
FENNEL AND PEAR SALAD
FETA AND WATERMELON SALAD WITH TOMATOES
CRUNCHY THAI-STYLE SALAD
ASPARAGUS SALAD WITH RASPBERRY DRESSING
GRILLED AUBERGINE WITH MOZZARELLA AND POMEGRANATE
INDIAN CHICKEN CURRY
BEETROOT FALAFEL
COLORFUL PIZZA SOUP
STEAMED FISH FILLET ON BED OF VEGETABLES
COLORFUL VEGETABLE PAN WITH SHEEP CHEESE
21 DAYS DIABETES DIET PLAN
DAY 1
BREAKFAST
ZUCCHINI OMELETTE WITH HERBS
Ingredients
1 serving
300g small kohlrabi (1 small kohlrabi)
1 tbsp. Apple cider vinegar
1 tsp. walnut oil
2 Eggs
Salt
125g Zucchini
1 stem Dill
1 stem Parsley
1 pinch Dried thyme
Pepper
100g Cherry tomatoes
2 tsp. Olive oil
15g Pine nuts (1 tbsp)
10g Grated parmesan (1 tbsp; 30% fat in dry matter)
Preparations
25 min
Clean, wash, and peel the kohlrabi before slicing it into extremely small slices and mixing it with the vinegar and walnut oil.
Meanwhile, whisk the eggs in a mixing basin and season with salt. Clean and wash the zucchini before slicing it thinly. Dill and parsley should be washed and dried. Toss the eggs with the parsley and half of the dill, season with thyme and pepper. Cherry tomatoes should be washed. In a pan, heat 1 teaspoon of oil. Over medium heat, add the cherry tomatoes and cook for 4 minutes. Remove the pan from the heat and set it aside.
Over medium heat, add the zucchini slices to the pan and cook for 4 minutes. Allow for 4–5 minutes for the egg mixture to set. Fold the omelette in half, place it on a platter, and lay the marinated kohlrabi next to it. Sprinkle the tomatoes, pine nuts, parmesan, and the leftover dill over the omelette.
LUNCH
GREEN POWER SALAD
Ingredients
2 Servings
2 kohlrabi with tender leaves
1 Broccoli
5 tbsp. Olive oil
30g Pumpkin seeds (2 tbsp)
Salt
Pepper
1 branch Thyme
1 Lemon (juice)
1 tsp. Coarse mustard
1 tsp. Honey
15g Capers
Preparation
30 min
The kohlrabi should be cleaned, washed, peeled, and sliced. Remove the thick leaf veins from the kohlrabi leaves and cut them into strips. Clean and wash the broccoli, remove the stem, peel and slice the remaining broccoli into thin slices, and divide the remaining broccoli into small florets.
In a pan, heat 1 tablespoon of oil. Over medium heat, sauté the broccoli florets and stalk for about 5 minutes. Cook for another 3 minutes after adding the pumpkin seeds and kohlrabi leaves. Salt & pepper to taste. Remove the kohlrabi slices from the pan and combine with them.
Wash the thyme, shake it dry, then take off the leaves for the dressing. Combine the remaining olive oil, lemon juice, mustard, honey, thyme, salt, and pepper in a large mixing bowl. Stir in the capers. Toss the salad ingredients with the dressing.
DINNER
ZUCCHINI COCONUT SOUP
Ingredients
4 Servings
1 Zucchini
250g Broccoli (0.5 broccoli)
20g Ginger
100g Jacket potato
2 tbsp. Coconut oil
600ml Vegetable broth
10g Mint (0.5 bunch)
200ml Coconut milk
Salt
Pepper
1 tbsp. Lemon juice
40g Yogurt (3.5% fat) (4 tsp)
15g Pumpkin seeds
3g Chia seeds
10g Flaxseed
Preparations
20 min
The zucchini and broccoli should be cleaned, washed, and chopped. Ginger should be peeled and chopped. Potatoes should be peeled and chopped.
In a saucepan, melt the coconut oil. 2 minutes over medium heat, sauté the zucchini, broccoli, and ginger. Simmer for 10 minutes over low heat with the vegetable stock and potatoes.
Meanwhile, wash the mint, shake it dry, pluck off the leaves, and set aside a few leaves. Combine the soup, coconut milk, and mint in a blender and purée until smooth. Season to taste with salt, pepper, and lemon juice, then divide among bowls. Sprinkle pumpkin seeds, chia seeds, and flax seeds on top of the yogurt-based soups. Set aside the mint leaves to serve as a garnish.
SNACK
HEARTY PROTEIN BREAD
Ingredients
20 Discs
40g Pumpkin seeds (chopped)
40g Sunflower seeds
20g Sesame seeds
100g Sweet lupine flour
100g Ground almonds
70g Coconut flour
50g Crushed flaxseed
30g wholemeal spelled flour
50g Oat bran
2 tsp. Tartar baking powder
1 tsp. Salt
¼ tsp. Ground coriander
2 Eggs
250g Lowfat quark
Preparations
1h 30mins
Combine the pumpkin, sunflower, and sesame seeds in a mixing bowl, reserving 2 tablespoons. Combine the remaining kernels, sweet lupine flour, almonds, coconut flour, flax seeds, spelled flour, oat bran, baking powder, salt, and coriander with the sweet lupine flour, almonds, coconut flour, flax seeds, spelled flour, oat bran, baking powder, salt, and coriander.