75 Diabetic and Sugar-Free Recipes for Home
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About this ebook
Inside "75 Diabetic and Sugar-Free Recipes for Home," you'll discover a treasure trove of carefully curated recipes that cater to a diabetic-friendly and sugar-free lifestyle. From breakfast to dinner and every snack in between, this cookbook provides a diverse array of options that prioritize both taste and nutritional balance. Whether you're a seasoned chef or a kitchen novice, each recipe comes with easy-to-follow instructions and readily available ingredients, making it accessible for cooks of all skill levels.
Kelly Johnson
Kelly Johnson, author of Being Brave, is a counselor, coach, writer, speaker, retreat leader, and human rights advocate. A blogger since 2005, Kelly maintains a following of readers on her monthly contributions to The Glorious Table and her church blog, Today I Saw God. She is a regular contributor to The Huffington Post, The Mighty, and Today Parenting. Follow her online at KellyIveyJohnson.com.
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75 Diabetic and Sugar-Free Recipes for Home - Kelly Johnson
75 Diabetic and Sugar-Free
Recipes for Home
By: Kelly Johnson
Table of Contents
Breakfast:
● Vegetable Omelette
● Almond Flour Waffles
● Egg Muffins
● Cottage Cheese and Pineapple Bowl
● Mushroom and Spinach Frittata
● Coconut Chia Seed Smoothie
● Greek Yogurt Parfait
● Chia Seed Pudding
● Blueberry Almond Flour Muffins
● Cinnamon Apple Quinoa Porridge
● Egg White and Vegetable Breakfast Burrito
● Peanut Butter Banana Smoothie
● Sweet Potato and Spinach Breakfast Casserole
● Smoked Salmon Avocado Toast
● Cauliflower Hash Browns
Soups and Salads:
● Chicken and Vegetable Soup
● Roasted Red Pepper and Tomato Soup
● Arugula and Feta Salad with Balsamic Vinaigrette
● Lentil and Vegetable Stew
● Caprese Salad Skewers
● Broccoli and Cheddar Soup
● Cabbage and Sausage Soup
● Shrimp and Avocado Salad
● Asparagus and Almond Salad
● Cauliflower and Broccoli Soup
● Mexican Quinoa Bowl
● Quinoa Salad
● Spinach and Strawberry Salad
● Tomato Basil Soup
● Avocado Chicken Salad
Main Courses:
● Grilled Salmon with Lemon and Herbs
● Grilled Chicken with Rosemary
● Mushroom and Spinach Stuffed Chicken Breast
● Cauliflower Pizza Crust with Vegetables
● Sesame Ginger Baked Tofu
● Turkey and Vegetable Stir-Fry
● Grilled Portobello Mushrooms with Pesto
● Spaghetti Squash with Turkey Bolognese
● Stir-Fried Tofu and Vegetables
● Cajun Shrimp with Zoodles
● Baked Cod with Herbs
● Cauliflower Fried Rice
● Turkey Lettuce Wraps
● Zucchini Noodles with Pesto
● Eggplant Lasagna
Snacks:
● Hummus with Veggies
● Guacamole with Jicama Sticks
● Spicy Roasted Chickpeas
● Cucumber and Cream Cheese Roll-Ups
● Avocado Salsa
● Pistachio Trail Mix
● Cottage Cheese Stuffed Bell Peppers
● Crispy Kale Chips
● Edamame Hummus
● Stuffed Bell Peppers with Cream Cheese
● Greek Yogurt Bark
● Cheese and Nut Platter
● Roasted Chickpeas
● Cucumber Slices with Tzatziki
● Deviled Eggs
Desserts:
● Sugar-Free Apple Crisp
● Almond Butter Cookies
● Sugar-Free Lemon Sorbet
● Pumpkin Pie Chia Pudding
● Raspberry coconut Panna Cotta
● Walnut and Date Energy Balls
● Dark Chocolate Covered Strawberries
● Chocolate Avocado Mousse
● Baked Cinnamon Apple Slices
● Coconut Flour Banana Bread
● Sugar-Free Berry Sorbet
● Almond Joy Energy Bites
● Coconut Flour Pancakes
● Sugar-Free Cheesecake
● Avocado Chocolate Mousse
Breakfast
Vegetable Omelette Recipe
Ingredients:
● 2 large eggs
● 1/4 cup diced bell peppers (assorted colors)
● 1/4 cup diced tomatoes
● 1/4 cup diced onions
● 1/4 cup chopped spinach
● 1 tablespoon olive oil
● Salt and pepper to taste
● Optional: Grated cheese (cheddar, feta, or your preference) Instructions:
Prepare Vegetables:
● Dice bell peppers, tomatoes, and onions. Chop spinach.
Preheat Pan:
● Heat olive oil in a non-stick skillet over medium heat.
Sauté Vegetables:
● Add diced onions and bell peppers to the pan. Sauté until softened, about 2-3 minutes.
Add Spinach:
● Add chopped spinach to the pan and cook briefly until wilted.
Whisk Eggs:
● In a bowl, whisk the eggs until well beaten. Season with salt and pepper to taste.
Pour Eggs into Pan:
● Pour the beaten eggs over the sautéed vegetables in the pan.
Swirl and Cook:
● Swirl the pan to ensure an even distribution of eggs. Allow the omelette to cook undisturbed for a minute or until the edges start setting.
Add Tomatoes:
● Sprinkle diced tomatoes over one half of the omelette.
Optional Cheese:
● If desired, sprinkle grated cheese over the tomatoes.
Fold and Serve:
● Once the edges are set and the center is slightly runny, carefully fold the omelette in half using a spatula.
Finish Cooking:
● Cook for an additional 1-2 minutes until the eggs are fully cooked but still moist.
Serve Warm:
● Slide the omelette onto a plate, and serve immediately.
Feel free to customize this vegetable omelette by adding your favorite herbs, spices, or other vegetables. It's a versatile and nutritious breakfast option that can be tailored to suit individual preferences.
Almond Flour Waffles Recipe
Ingredients:
● 1 1/2 cups almond flour
● 2 tablespoons coconut flour
● 1 teaspoon baking powder
● 1/4 teaspoon salt
● 3 large eggs
● 1/2 cup almond milk (unsweetened)
● 2 tablespoons melted coconut oil or butter
● 1 tablespoon natural sweetener (e.g., erythritol or stevia), optional
● 1 teaspoon vanilla extract
Instructions:
Preheat Waffle Iron:
● Preheat your waffle iron according to the manufacturer's instructions.
Mix Dry Ingredients:
● In a large bowl, whisk together almond flour, coconut flour, baking powder, and salt.
Whisk Wet Ingredients:
● In a separate bowl, whisk together eggs, almond milk, melted coconut oil (or butter), sweetener (if using), and vanilla extract.
Combine Wet and Dry Ingredients:
● Pour the wet ingredients into the bowl with the dry ingredients. Stir until just combined. The batter should be thick and smooth.
Let Batter Rest:
● Allow the batter to rest for a few minutes. Almond flour can absorb liquids, and the batter may thicken slightly.
Grease Waffle Iron:
● Lightly grease the waffle iron with coconut oil or non-stick cooking spray.
Cook Waffles:
● Pour the batter onto the preheated waffle iron, spreading it evenly. Close the lid and cook until the waffles are golden brown and crisp.
Serve Warm:
● Carefully remove the waffles from the iron and place them on a plate.
Serve immediately.
Optional Toppings:
● Top the waffles with fresh berries, a dollop of Greek yogurt, chopped nuts, or a drizzle of sugar-free syrup.
These almond flour waffles are not only delicious but also gluten-free and low in carbohydrates. Adjust the sweetness to your liking, and enjoy a satisfying breakfast treat without added sugars.
Almond Flour Waffles Recipe
Ingredients:
● 1 1/2 cups almond flour
● 2 tablespoons coconut flour
● 1 teaspoon baking powder
● 1/4 teaspoon salt
● 3 large eggs
● 1/2 cup almond milk (unsweetened)
● 2 tablespoons melted coconut oil or butter
● 1 tablespoon natural sweetener (e.g., erythritol or stevia), optional
● 1 teaspoon vanilla extract
Instructions:
Preheat Waffle Iron:
● Preheat your waffle iron according to the manufacturer's instructions.
Mix Dry Ingredients:
● In a large bowl, whisk together almond flour, coconut flour, baking powder, and salt.
Whisk Wet Ingredients:
● In a separate bowl, whisk together eggs, almond milk, melted coconut oil (or butter), sweetener (if using), and vanilla extract.
Combine Wet and Dry Ingredients:
● Pour the wet ingredients into the bowl with the dry ingredients. Stir until just combined. The batter should be thick and smooth.
Let Batter Rest:
● Allow the batter to rest for a few minutes. Almond flour can absorb liquids, and the batter may thicken slightly.
Grease Waffle Iron:
● Lightly grease the waffle iron with coconut oil or non-stick cooking spray.
Cook Waffles:
● Pour the batter onto the preheated waffle iron, spreading it evenly. Close the lid and cook until the waffles are golden brown and crisp.
Serve Warm:
● Carefully remove the waffles from the iron and place them on a plate. Serve immediately.
Optional Toppings:
● Top the waffles with fresh berries, a dollop of Greek yogurt, chopped nuts, or a drizzle of sugar-free syrup.
These almond flour waffles are not only delicious but also gluten-free and low in carbohydrates.
Adjust the sweetness to your liking, and enjoy a satisfying