Help Your Diabetes: Menu & Recipes for Week 4

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1 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Turkey Bacon Spinach, fresh or frozen 2 Hard-boiled Eggs Tomatoes Cream of Buckwheat* 2 Scrambled Eggs ½ cup Ground Beef Salsa Scrambled Eggs Spinach, fresh or frozen Tomatoes Cream of Buckwheat* 2 Scrambled Eggs ½ cup Ground Beef Salsa Cucumber Radish French Dressing White Bean and Ham Soup* Tarragon Chicken* w/ Quinoa COO Salad * Southwest Chicken & Dressing* Meatball Stew* Cucumber sticks Baby Carrots Turkey Breast 4 oz Green beans 6 Baby Carrots 1 TBSP Cashew Butter ¼ cup Almonds 6 Baby Carrots 1 TBSP Almond Butter 6 Baby Carrots 1 TBSP Cashew Butter ¼ cup soaked Almonds Kale Chips* Kale Chips* White Bean and Ham Soup* Tarragon Chicken* w/ Quinoa Spicy Shrimp Bake* Lemony Brussels Sprouts * Southwest Chicken* w/ refried beans & avocado Mini Meatball Stew* w/ salad of lettuce, cucumbers & tomatoes Turkey Breast 4 oz Baked Sweet Potatoes* Green beans Beef & Cabbage Casserole* 1-2 oz meat 1-2 oz meat ¼ cup Sunflower seeds (*): Indicates a recipe is included below Eggs: Scrambled, sunny-side up, over-easy or poached. Use spray oil in pan, not butter. Vegetables: Raw, roasted, sautéed, or steamed. Use olive oil, herbs, and spices. Snacks: Mid-morning ~ Fruit in the morning with seeds/nuts; Mid-afternoon ~ vegetables, meats, nuts/seeds; Evening ~ if you need more than the Lemon water, make sure you re eating a protein snack (meat/nuts/seeds)

2 COO Salad (Chicken, Olive & Oranges) An unusual, but tasty combination Dressing: ½ cup red wine vinegar 4 cloves garlic, minced 1 TBSP olive oil 1 TBSP red onion, finely chopped 1 TBSP celery, finely chopped black pepper, to taste 4 chicken breasts, about 4 oz each 2 cloves garlic 8 cups leaf lettuce, washed and dried 16 large black olives 2 navel oranges, peeled and sliced Southwest Chicken Salad An authentic southwest salad when you use the dressing too. 4 cups leaf lettuce, chopped 1 cup black beans 1 cup green peppers, chopped 1 cup red peppers, chopped 2 cups chicken Southwest Dressing (recipe included) 1. Combine all ingredients and toss with Dressing. 2 servings 1. Make the dressing: In a small bowl combine the vinegar, minced garlic, olive oil, onion, celery and pepper. Mix. Cover and refrigerate until needed. 2. Prepare a grill or broiler. Lightly coat the grill rack or broiler pan with non-stick spray. Position the cooking rack 4 to 6 inches from the heat source. 3. Rub the chicken breasts with garlic, then discard the cloves. 4. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. 5. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips. 6. Arrange 2 cups lettuce, 4 olives and ¼ of the sliced oranges onto 4 plates. 7. Top with ¼ of the chicken strips and drizzle with dressing. Serve immediately. Cucumber Radish Salad A savory and delicious salad. 3 cucumbers, hot house, unpeeled, sliced in coins 1 bunch radishes, sliced 2 green peppers, chopped 6 Roma OR beef steak tomatoes, thinly sliced 1. Arrange salad in this order bottom to top: a. tomato slices b. cucumber slices c. green pepper d. radish slices 2. Drizzle with French Dressing.

3 Beef and Cabbage Casserole Unconstructed, low-carb cabbage rolls 1 lb lean ground beef 1 onion, sliced 1 cup celery, diced 14 oz tomatoes, canned 4 cups cabbage, shredded 1 cup almond meal 1. Preheat oven to 350 F. Apply non-stick spray to a 2-quart casserole dish. Brown meat in a large skillet. Remove from heat and drain the fat, if any. 2. Add the onion, celery and tomatoes. Stir until well mixed. 3. Place a layer of shredded cabbage at the bottom of the casserole dish. 4. Spoon over a layer of the beef mixture, alternating with the cabbage and finishing with the cabbage on top. Sprinkle with almond meal. 5. Bake uncovered for 1 hour. Southwest Chicken A lowfat, southwest option with big flavor 1 lb chicken breasts ¼ cup onion, minced 2 cloves minced garlic 6-8 oz chopped green chiles, canned ¼ cup chicken broth olive oil salt & pepper, to taste 1. Heat olive oil in large skillet. 2. Cut chicken into bite sized pieces and season with salt and pepper. Sauté until brown on both sides. Adding onions half way through. 3. Add garlic and cook for 1 minute. 4. Add chicken stock. 5. Add green chiles and simmer until chicken is done. Optional Garnish: cilantro Serve with refried beans and avocado slices. Tarragon Chicken Easy and savory chicken recipe 6 chicken breasts 1 ½ cups celery, chopped 1 ½ cups whole pearl onions 1 tsp fresh tarragon, minced OR ¼ tsp dried 3 ½ cups chicken broth, unsalted 1. Preheat the oven to 300 F. 2. Cut chicken into ½- to 1-inch pieces. 3. Combine the chicken, celery, pearl onions, tarragon and 1 cup of the chicken broth in a large pan. 4. Cook over medium heat until the chicken and vegetables are tender, about 10 minutes. 5. Transfer the chicken and vegetables to a baking dish. Cover and bake for 1 hour. 6 servings

4 Spicy Shrimp Bake A quick, but elegant seafood recipe ½ cup olive oil ¾ cup lemon juice ¾ cup Worcestershire sauce 1 TBSP salt 1 TBSP ground pepper 1 tsp dried rosemary 1/8 tsp ground red pepper 1 TBSP hot sauce 3 cloves garlic, minced 2 ½ lbs large or jumbo shrimp, unpeeled 2 lemons, thinly sliced 1 med onion, thinly sliced 1. Preheat oven to 400 F. 2. Combine first 9 ingredients in a small bowl; set aside. 3. Rinse shrimp with cold water; drain well. Layer shrimp, lemon slices, and onion slices in an ungreased 13x9x2-inch baking dish. 4. Pour lemon herb mixture over shrimp. Bake uncovered for 20 to 25 minutes or until shrimp turn pink, basting occasionally with pan juices. Mini Meatball Stew An interesting ground beef recipe. 1 lb lean ground beef 1 large onion, diced 4 carrots, chopped 4 ribs celery, chopped 4 cups beef broth, hot 2 bay leaves 1 tsp dried thyme salt OR garlic salt pepper 1 cup tomato juice ¼ cup almond meal 1. In a medium pot, warm beef broth. 2. Meanwhile, use a melon baller and shape meat into tiny meatballs. Brown meatballs in a skillet. Discard fat. 2. Stir onion into skillet and cook about 2 minutes. Add hot beef broth. 3. Add carrots, celery, bay leaves, thyme, salt and pepper. Cover, cook over low heat for 15 minutes, until vegetables are tender. 4. Add tomato juice and almond meal to the skillet. Stir & cook for 5 minutes. Serve.

5 White Bean and Ham Soup A soothing favorite 2 TBSP olive oil 1 med onion, chopped 6 cloves garlic, minced 2 carrots, diced 2 tsp fresh rosemary, minced OR 1 tsp dried 2 tsp thyme, minced OR ½ tsp dried 3 fresh sage leaves OR 1 tsp ground sage 1 tsp basil, minced OR ¼ tsp dried black pepper and salt to season ¼ cup herb vinegar (optional) 2 bay leaves 14 oz can tomatoes, diced with juice 4 cups chicken broth 1 meaty ham bone 1 can Great Northern beans, rinsed and drained 1 can Navy beans, rinsed and drained 1. Sauté onion, garlic, carrot in olive oil. Do not let garlic become brown. 2. When onion is soft, add rosemary, thyme, sage, and basil with salt and pepper. 3. Add vinegar (optional), tomatoes, broth, ham bone, and bay leaves. Simmer on low for 2 hours. 4. Remove the ham bone and fat from ham adding any meat back to the pot. 5. Add the beans and continue to simmer until beans are hot. Lemony Brussels Sprouts A refreshing and healthy side dish. 1 lb fresh Brussels sprouts ¼ cup olive oil ½ onion, chopped salt and pepper 1 tsp lemon juice, preferably fresh squeezed ¼ cup toasted slivered almonds 1. Discard outer leaves of the Brussels sprouts. 2. Parboil the Brussels sprouts (or steam them) for 3 minutes or until just tender. [They should be almost cooked all the way through. Split one in half to test.] 3. Drain the water and place the sprouts in a bowl of ice water to keep their bright green color. 4. Cut each sprout in half. 5. Heat ½ of the olive oil in a large sauté pan on medium heat. Add the onions and cook until translucent, about 4-5 minutes. 6. Add the other ½ of the olive oil and the Brussels sprouts halves. Increase the heat to medium high and cook for several more minutes. Salt and pepper to taste, while the Brussels sprouts are cooking. NOTE: Do not overcook! Overcooked Brussels sprouts are bitter, which is the main reason why some people don't care for them. 7. Remove the pan from the heat. Stir in the lemon juice and half of the toasted almonds. Add more salt and pepper, if necessary. 8. Garnish with the rest of the toasted almonds. 5-6 servings 6 servings

6 Baked Sweet Potatoes with Honey & Cinnamon Sweet Potatoes with a twist. 8 sm/med sweet potatoes 2 TBSP flaxseed oil 2 TBSP pecans, chopped 1 TBSP honey, raw cinnamon, to taste 1. Preheat oven to 400 F. 2. Place sweet potatoes on a cookie tray and place in oven. 3. Bake for 45 minutes. Take out of oven and let sit for 10 minutes. 4. Slice sweet potatoes open lengthwise. Place contents into a serving bowl. 5. In a small mixing bowl, combine flaxseed oil, honey and cinnamon. 6. Pour honey-cinnamon sauce over sweet potatoes and stir until well combined. 7. Let sit for a couple minutes before serving, so sauce infuses with the potatoes. Southwest Dressing A tangy dressing with a sweet surprise. ¼ cup apple cider vinegar 2 TBSP Italian parsley or cilantro, chopped 1 TBSP chili powder, or to taste 2 tsp honey ½ tsp salt ¼ tsp ground black pepper ¾ cup olive oil 1. Combine vinegar, parsley or cilantro, chili powder, honey, salt and pepper in jar with tight-fitting lid. Shake well. 2. Add olive oil. Shake again. Note: The dressing can be made up to two days in advance and refrigerated, tightly covered. Shake well just before serving. Fruit & Nut Salad Use any combination of fruit and nuts you like. 1 cup your choice: slivered almonds, pecans, sunflower seeds, walnuts, unsweetened coconut ~ any combination 8 cups your choice chopped: apples, bananas, blueberries, cantaloupe, cherries, grapes, kiwi, nectarines, oranges, peaches, pears, plums, pomegranates, tangerines, strawberries ~ any combination 1. Combine fruit and nut choices and serve. OR Sprinkle nut choices over fruit choices. 8 servings