Pre-diabetes Cookbook: 5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty Pre-Diabetes 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:

 

Breakfast recipes like:

- Avocado and Tomato Breakfast Sandwich

- Mediterranean Breakfast Wrap

- Veggie Frittata

   

Side dish recipes like:

- Herbed Quinoa Salad

- Balsamic Roasted Carrots

- Steamed Broccoli with Almonds

          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: 5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty Pre-Diabetes diet on your Kindle device, computer, tablet or smartphone.

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

Book preview

BOOK 1

40+ Muffins, Pancakes and Cookie recipes for a healthy and balanced Pre-

Diabetes diet

Breakfast

Breakfast Quinoa with Berries

Serves: 1

Preparation Time: 5 minutes

Total Time: 15 minutes

Ingredients:

1/2 cup cooked quinoa

1/4 cup low-fat Greek yogurt

1/4 cup mixed berries (blueberries, strawberries)

1 tablespoon chopped nuts (walnuts, almonds)

1 teaspoon honey

Instructions:

Place cooked quinoa and Greek yogurt in a bowl.

Add chopped nuts and a mixture of berries on top.

Add a drizzle of honey on top.

Gently combine and enjoy.

Nutritional Facts:

Calories: 320

Carbohydrates: 40g

Protein: 13g

Fat: 12g

Fiber: 6g

Cinnamon Apple Oatmeal

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

1/2 cup rolled oats

1 cup water or milk (dairy or plant-based)

1/2 medium apple, diced

1/2 teaspoon cinnamon

1 tablespoon chopped nuts (pecans, almonds)

1 teaspoon honey (optional)

Instructions:

Bring milk or water to a boil in a saucepan.

Include diced apple and rolled oats.

Simmer oats for approximately 5 minutes, stirring occasionally.

Add cinnamon and mix.

Fill the bowl with the oatmeal.

Add chopped nuts on top and, if preferred, pour honey.

Serve hot.

Nutritional Facts:

Calories: 350

Carbohydrates: 45g

Protein: 8g

Fat: 15g

Fiber: 8g

Berry and Spinach Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1 cup fresh spinach

1/2 cup mixed berries (blueberries, raspberries)

1/2 banana

1/2 cup low-fat plain Greek yogurt

1/2 cup water or unsweetened almond milk

1 tablespoon chia seeds

Instructions:

In a blender, combine spinach, mixed berries, banana, Greek yogurt, and water or almond milk.

Purée until fluid.

Pour into a glass, then top with chia seeds.

Serve the wholesome smoothie.

Nutritional Facts:

Calories: 250

Carbohydrates: 32g

Protein: 17g

Fat: 8g

Fiber: 10g

Peanut Butter Banana Overnight Oats

Serves: 1

Preparation Time: 5 minutes

Total Time: 8 hours (overnight soaking)

Ingredients:

1/2 cup rolled oats

1/2 cup unsweetened almond milk

1 tablespoon natural peanut butter

1/2 banana, mashed

1/2 teaspoon cinnamon

1/2 teaspoon vanilla extract

Instructions:

Combine the rolled oats, almond milk, peanut butter, mashed banana, cinnamon, and vanilla extract in a jar or other container.

Stir thoroughly, cover, and chill for the night.

Give the oats a thorough toss in the morning and eat them.

Nutritional Facts:

Calories: 320

Carbohydrates: 44g

Protein: 10g

Fat: 13g

Fiber: 7g

Ricotta and Berry Stuffed Crepes

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

2 whole wheat crepes (store-bought or homemade)

1/2 cup low-fat ricotta cheese

1/4 cup mixed berries (strawberries, blueberries)

1/2 teaspoon vanilla extract

1/2 teaspoon honey

Instructions:

Combine ricotta cheese and vanilla extract in a bowl.

Top each crepe with the ricotta mixture.

Add mixed berries on top.

Add a drizzle of honey on top.

Serve the crepes rolled up.

Nutritional Facts:

Calories: 350

Carbohydrates: 40g

Protein: 18g

Fat: 12g

Fiber: 5g

Breakfast Burrito Bowl

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

1/2 cup cooked quinoa

1/4 cup black beans, drained and rinsed

1/4 cup diced tomatoes

1/4 cup diced bell peppers (mixed colors)

2 tablespoons diced red onion

1/4 avocado, sliced

1 tablespoon salsa

1 tablespoon plain Greek yogurt

Fresh cilantro for garnish

Instructions:

Put cooked quinoa, black beans, chopped tomatoes, bell peppers, and red onion in a bowl.

Add Greek yogurt, salsa, and avocado slices on top.

Add fresh cilantro as a garnish.

Gently combine and enjoy.

Nutritional Facts:

Calories: 350

Carbohydrates: 50g

Protein: 15g

Fat: 11g

Fiber: 12g

Veggie Frittata

Serves: 2

Preparation Time: 10 minutes

Total Time: 25 minutes

Ingredients:

4 large eggs

1/4 cup low-fat milk

1/4 cup diced bell peppers (mixed colors)

1/4 cup diced onions

1/2 cup baby spinach

1/4 cup shredded low-fat cheese

Salt and pepper to taste

1 teaspoon olive oil

Instructions:

Set the oven's temperature to 350°F (175°C).

Combine milk and eggs in a bowl. Add salt and pepper to taste.

Place an oven-safe skillet on the stovetop and heat the olive oil.

Include diced onions and bell peppers. Sauté for 2 to 3 minutes or until softened somewhat.

Include the baby spinach and cook until it wilts.

Scatter the vegetables with the egg mixture.

Add some cheese shredded on top.

Place the skillet in the preheated oven and bake the frittata for about 15 minutes, or until it is set.

Cut and plate.

Nutritional Facts (per serving):

Calories: 220

Carbohydrates: 8g

Protein: 17g

Fat: 14g

Avocado and Tomato Breakfast Sandwich

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

1 whole wheat English muffin, toasted

1/2 avocado, sliced

1/2 medium tomato, sliced

1 large egg, fried or poached

Salt and pepper to taste

Red pepper flakes (optional)

Instructions:

Crisp up the whole wheat English muffin.

Place tomato and avocado slices on one half.

Add a fried or poached egg on top.

If preferred, add red pepper flakes, salt, and pepper to taste.

Add the second half of the English muffin on top.

Savor the delicious breakfast sandwich.

Nutritional Facts:

Calories: 350

Carbohydrates: 28g

Protein: 12g

Fat: 22g

Fiber: 8g

Mediterranean Breakfast Wrap

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

1 whole wheat tortilla

2 large eggs, scrambled

1/4 cup diced cucumber

1/4 cup diced tomato

1/4 cup diced red onion

2 tablespoons crumbled feta cheese

1 tablespoon chopped fresh parsley

Salt and pepper to taste

Instructions:

Make the eggs scrambled.

Lightly warm the whole-wheat tortilla.

Spread the tortilla with the scrambled eggs.

Add feta cheese, chopped parsley, diced cucumber, tomato, and red onion on top.

Add salt and pepper to taste.

Fold the tortilla's sides in and roll it up.

Present the wrap with a Mediterranean flair.

Nutritional Facts:

Calories: 350

Carbohydrates: 30g

Protein: 20g

Fat: 18g

Fiber: 6g

Pancakes:

Whole Wheat Banana Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon cinnamon

1 ripe banana, mashed

1 cup unsweetened almond milk

1 egg

1 tablespoon olive oil

1 teaspoon vanilla extract

Instructions:

Combine whole wheat flour, baking soda, and cinnamon in a bowl.

Combine the mashed banana, almond milk, egg, olive oil, and vanilla extract in another bowl.

Mix the dry ingredients briefly after adding the liquid components.

Lightly spray or oil a non-stick skillet with cooking spray before heating it up.

For each pancake, pour roughly 1/4 cup of batter onto the griddle.

Cook until surface bubbles appear, then flip and continue to cook until golden brown.

Add fresh fruit or sugar-free maple syrup to the pancakes before serving.

Nutritional Facts (per serving):

Calories: 250

Carbohydrates: 40g

Protein: 8g

Fat: 6g

Fiber: 7g

Blueberry Oat Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

1 cup rolled oats

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/2 cup unsweetened almond milk

1/2 cup plain Greek yogurt

1 egg

1 teaspoon vanilla extract

1/2 cup blueberries

Instructions:

Blend rolled oats in a blender until they resemble flour in texture.

Combine oat flour, baking soda, and cinnamon in a bowl.

Combine almond milk, Greek yogurt, egg, and vanilla essence in a separate bowl.

Combine the dry components with the wet ingredients by pouring them into each other.

Slowly incorporate the blueberries.

Lightly grease a nonstick skillet and heat it over medium heat.

For each pancake, pour 1/4 cup of batter into the griddle.

Cook until surface bubbles appear, then flip and continue to cook until golden brown.

Add more blueberries and a dollop of Greek yogurt to the pancakes before serving.

Nutritional Facts (per serving):

Calories: 300

Carbohydrates: 45g

Protein: 14g

Fat: 8g

Fiber: 6g

Spinach and Feta Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon salt

1/2 cup unsweetened almond milk

1/2 cup plain Greek yogurt

1 egg

1 cup fresh spinach, chopped

1/4 cup crumbled feta cheese

Instructions:

Combine whole wheat flour, baking soda, and salt in a bowl.

Combine almond milk, Greek yogurt, and egg in a separate bowl.

Combine the dry components with the wet ingredients by pouring them into each other.

Gently incorporate the feta cheese crumbles and chopped spinach.

Lightly grease a nonstick skillet and heat it over medium heat.

For each pancake, pour 1/4 cup of batter onto the skillet.

Cook until surface bubbles appear, then flip and continue to cook until golden brown.

Include a side of mixed greens or a light vinaigrette with the pancakes.

Nutritional Facts (per serving):

Calories: 280

Carbohydrates: 30g

Protein: 14g

Fat: 10g

Fiber: 6g

Pumpkin Spice Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon ground ginger

1/2 cup canned pumpkin puree

1 cup unsweetened almond milk

1 egg

1 tablespoon honey or maple syrup

Instructions:

Combine whole wheat flour, baking powder, ground ginger, cinnamon, and nutmeg in a bowl.

Combine pumpkin puree, almond milk, egg, and honey or maple syrup in a separate bowl.

Combine the dry components with the wet ingredients by pouring them into each other.

Lightly grease a nonstick skillet and heat it over medium heat.

For each pancake, pour roughly 1/4 cup of batter onto the griddle.

Cook until surface bubbles appear, then flip and continue to cook until golden brown.

Drizzle honey or maple syrup and a dash of cinnamon over the pancakes before serving.

Nutritional Facts (per serving):

Calories: 280

Carbohydrates: 50g

Protein: 10g

Fat: 4g

Fiber: 8g

Almond Flour Banana Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients: