Pre-diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Pizza, side dishes, and casseroles for a delicious and tasty diet

By Sussane Davis

Do you want to learn about Pre-Diabetes recipes? Do you want to know how to prepare the most delicious meals that fit your diet?        

In this cookbook, you will find:

 

Casserole recipes like:

- Turkey and Vegetable Casserole

- Eggplant and Zucchini Casserole

- Chicken and Broccoli Quinoa Casserole

   

Pizza recipes like:

Roasted Veggie and Goat Cheese Pizza

Pesto and Mushroom Pizza

Spinach and Ricotta Pizza

          And many other recipes!        

Here Is A Preview Of What You'll Learn...

How to cook healthy meals

Comprehensive Dietary Advice & Guidance

Recipes with detailed instructions

Each recipe contains the exact amount of calories, protein, carbohydrates and fat

Fast and easy prep that requires no additional steps to prepare your meal

Tips and Tricks

Much,much more!

Don’t miss out on Pre-Diabetes Cookbook! 

Then you can begin reading Pre-Diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Pizza, side dishes, and casseroles for a delicious and tasty diet on your Kindle device, computer, tablet or smartphone.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 29, 2023

Book preview

BOOK 1

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40+ Breakfast, Dessert and Smoothie

Recipes designed for a healthy and

balanced Pre-Diabetes diet

Breakfast

Breakfast Stuffed Peppers

Serves: 2

Preparation Time: 15 minutes

Total Time: 35 minutes

Ingredients:

2 large bell peppers, halved and seeds removed

4 large eggs

1/2 cup diced tomatoes

1/4 cup diced onions

1/4 cup diced bell peppers (mixed colors)

1/4 cup shredded low-fat cheese

Salt and pepper to taste

Instructions:

Set the oven temperature to 375°F (190°C).

On a baking sheet, arrange the bell pepper halves in two.

Whip the eggs in a bowl and season with salt and pepper.

Add the diced bell peppers, onions, and tomatoes.

Spoon the egg mixture into each half of the bell pepper.

Add some cheese shredded on top.

Bake the peppers and eggs for 20 to 25 minutes, or until the peppers are soft.

Warm the peppers before serving them.

Nutritional Facts (per serving, 1 pepper half):

Calories: 180

Carbohydrates: 12g

Protein: 14g

Fat: 9g

Fiber: 3g

Mango Coconut Chia Pudding

Serves: 1

Preparation Time: 5 minutes

Total Time: 4 hours (including chilling time)

Ingredients:

3 tablespoons chia seeds

1 cup unsweetened coconut milk

1/2 teaspoon vanilla extract

1/4 cup diced mango

1 tablespoon shredded coconut

Instructions:

Combine the chia seeds, coconut milk, and vanilla essence in a bowl.

After thoroughly stirring, allow the mixture to rest for a while.

Give the mixture one more stirs to prevent clumping, then cover and chill for at least 4 hours or overnight.

Stir the pudding thoroughly before serving, then garnish with chopped mango and shredded coconut.

Serve the chia seed pudding while it's cold.

Nutritional Facts:

Calories: 280

Carbohydrates: 20g

Protein: 7g

Fat: 20g

Fiber: 12g

Broccoli and Cheese Omelette

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

3 large eggs

1/2 cup steamed broccoli florets

1/4 cup shredded low-fat cheese

Salt and pepper to taste

1 teaspoon olive oil

Instructions:

Beat the eggs in a basin and season with salt and pepper.

In a nonstick skillet over medium heat, warm the olive oil.

Add the steamed broccoli florets and cook for a couple of minutes.

Scatter the broccoli with the whisked eggs.

Add some cheese shredded on top.

Fold the omelette in half gently and cook for a further 2 to 3 minutes, or until the cheese melts and the eggs are fully cooked.

Place a platter with the omelette on it and serve.

Nutritional Facts:

Calories: 280

Carbohydrates: 6g

Protein: 21g

Fat: 19g

Fiber: 2g

Berry Protein Smoothie Bowl

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

1/2 cup mixed berries (strawberries, blueberries, raspberries)

1/2 banana

1/2 cup low-fat plain Greek yogurt

1 scoop (about 20g) protein powder (whey or plant-based)

1 tablespoon almond butter

1 tablespoon chia seeds

Water or unsweetened almond milk, as needed

Instructions:

Blend Greek yogurt, mixed berries, banana, protein powder, and almond butter in a blender.

Blend until smooth, adjusting the consistency with additional water or almond milk as necessary.

Place a bowl with the smoothie inside.

If wanted, sprinkle more berries and chia seeds on top.

Take pleasure in the protein-rich smoothie bowl.

Nutritional Facts:

Calories: 350

Carbohydrates: 35g

Protein: 30g

Fat: 12g

Fiber: 10g

Tomato and Spinach Breakfast Quesadilla

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

2 whole wheat tortillas

1/2 cup baby spinach

1/4 cup diced tomatoes

1/4 cup shredded low-fat cheese

1 teaspoon olive oil

Salt and pepper to taste

Instructions:

In a skillet over medium heat, warm the olive oil.

Include baby spinach and cook until it wilts.

Add salt and pepper to taste.

Arrange sautéed spinach, diced tomatoes, and shredded cheese on one tortilla.

Add the second tortilla on top.

In a skillet, cook the quesadilla until the cheese has melted and both sides are brown.

Cut and plate.

Nutritional Facts:

Calories: 330

Carbohydrates: 30g

Protein: 16g

Fat: 15g

Fiber: 7g

Greek Yogurt Parfait with Nuts and Seeds

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1/2 cup low-fat plain Greek yogurt

1/4 cup mixed nuts (almonds, walnuts, pistachios)

1 tablespoon mixed seeds (chia seeds, pumpkin seeds)

1/2 cup mixed berries (blueberries, raspberries)

1 teaspoon honey

Instructions:

Arrange Greek yogurt, mixed nuts, and mixed seeds in a glass or bowl.

Add various berries on top.

Add a drizzle of honey on top.

Indulge in the protein- and nutrient-rich parfait.

Nutritional Facts:

Calories: 350

Carbohydrates: 20g

Protein: 18g

Fat: 22g

Fiber: 8g

Tofu Scramble with Veggies

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

1/2 block (7 oz) firm tofu, crumbled

1/2 cup diced bell peppers (mixed colors)

1/4 cup diced onions

1/4 cup diced tomatoes

1/4 cup chopped spinach

1/2 teaspoon turmeric

1/4 teaspoon cumin

Salt and pepper to taste

1 teaspoon olive oil

Instructions:

In a skillet over medium heat, warm the olive oil.

Include diced onions and bell peppers. Cook for 2 to 3 minutes.

Stirring occasionally, add the crushed tofu and simmer for 3 to 4 minutes.

Add the chopped spinach and tomato dice.

Add salt, pepper, cumin, turmeric, and other seasonings.

Continue cooking for a further 2 to 3 minutes, or until the tofu is well heated and the vegetables are soft.

Provide whole grain bread or tortillas beside the tofu scramble.

Nutritional Facts (per serving):

Calories: 150

Carbohydrates: 10g

Protein: 12g

Fat: 8g

Fiber: 3g

Berry and Oat Breakfast Bars

Serves: 8

Preparation Time: 15 minutes

Total Time: 40 minutes

Ingredients:

1 1/2 cups rolled oats

1/2 cup whole wheat flour

1/2 cup unsweetened applesauce

1/4 cup honey

1/4 cup chopped nuts (almonds, walnuts)

1/4 cup mixed dried berries (cranberries, raisins)

1/2 teaspoon cinnamon

1/4 teaspoon salt

1/2 teaspoon vanilla extract

Instructions:

Set the oven's temperature to 350°F (175°C). In a baking dish, use grease or parchment paper.

Combine whole wheat flour, cinnamon, salt, chopped almonds, mixed dried berries, and rolled oats in a bowl.

Combine unsweetened applesauce, honey, and vanilla extract in another bowl.

Thoroughly mix the dry components into the wet ingredients.

Spread the mixture evenly across the baking dish.

Bake the bars for about 25 to 30 minutes, or until they are firm and brown.

Let the bars cool completely before slicing them into squares.

Nutritional Facts (per bar):

Calories: 180

Carbohydrates: 30g

Protein: 4g

Fat: 5g

Smoked Salmon and Avocado Toast

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1 slice whole grain bread, toasted

2 ounces smoked salmon

1/4 avocado, sliced

1 tablespoon low-fat cream cheese

1 teaspoon capers

Fresh dill for garnish

Instructions:

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