Help Your Diabetes: Menu & Recipes for Week 9

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1 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ham and Egg Skillet* Cream of Buckwheat Eggs Over Easy Canadian Bacon Spinach Cream of Buckwheat Scrambled Eggs Canadian Bacon Red Peppers Cream of Buckwheat 2 Scrambled Eggs Ground Beef Salsa Salmon Italian Meatball Soup* Basil Chicken Strips* Salad of your choice Citrus Apple Citrus Apple Salmon Almond Chicken Stirfry* Quinoa Ranch Seed Snack* Red Pepper Ranch Seed Snack* Red Pepper Ranch Seed Snack* Italian Meatball Soup* Basil Chicken Strips* Broiled Parsley Tomatoes* Haddock Bundles* Zucchini Tomato Casserole * Breaded Dijon Pork Chops* Apple Carrot Side Dish* Vegetable-Stuffed Burgers * Lettuce salad your choice Almond Chicken Stirfry* Quinoa BBQ Meatloaf * Garlic Peas * 1 oz meat 1 oz meat 1 oz meat (*): 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 /nuts; Mid-afternoon ~ vegetables, meats, nuts/; Evening ~ if you need more than the Lemon water, make sure you re eating a protein snack (meat/nuts/)

2 Ham and Egg Skillet So simple and delicious! 1 TBSP olive oil ¼ cup onion, chopped ¼ cup green pepper, chopped 1 cup fully cooked ham cubes 3 eggs, beaten salt and pepper, to taste 1. In a skillet, sauté onion and green pepper until crisp tender. 2. Add ham and eggs, salt and pepper. Cook until eggs are completely set. Salmon Salad Simply delicious! 7 oz can salmon, drained, de-boned and skin removed ¼ cup mayonnaise 1 TBSP lemon juice 1 TBSP grated onion 1 tsp prepared horseradish (optional) ½ tsp dill ¼ tsp salt ¼ tsp garlic powder lettuce leaves 1. In a mixing bowl, combine all ingredients and put on top of a bed of lettuce. 3- Citrus Apple Salad A Sweet and Tangy Salad 4 cups torn salad greens 1 lg navel oranges, peeled & sectioned 1 med red apples, thinly sliced 1 med pink grapefruit, peeled and sectioned 1 med cucumber, thinly sliced 1 rib celery, chopped Honey Lemon Dressing: ¼ cup vegetable oil ¼ cup lemon juice 2 TBSP chives, snipped 2 tsp honey ¼ tsp paprika 1/8 tsp salt 1. In a salad bowl, combine all salad ingredients. 2. In a jar with lid, combine oil, lemon juice, chives, honey, paprika, and salt. Shake well. Pour over salad and toss to coat. 6 servings Vegetable-Stuffed Burgers Everyone loves the surprise inside! 2 lbs lean ground beef Seasoning: 1 TBSP your choice (optional): prepared horseradish, Bragg s aminos, prepared mustard 1 tsp your choice of any combination of salt, pepper, garlic, other Stuffing: 1 TBSP parsley ¾ cup Any finely diced combination of the following: mushrooms, tomatoes, spinach, bacon, onion, green or red pepper 1. In a bowl, combine beef and Seasoning ingredients of your choice. Mix well. 2. Shape into 16 thin patties. 3. In a small bowl, combine Stuffing ingredients. 4. Spoon about 1 TBSP of stuffing onto the center of 8 patties. Top with remaining patties. Press edges of patties to seal them. 5. Grill over medium hot heat for about 10 minutes on each side or until meat is no longer pink. 8 servings

3 Almond Chicken Stir Fry Fragrant and tasty! 1 ½ lbs boneless, skinless chicken breasts, cut into strips 3 TBSP olive oil 1 ½ cups cauliflower, bite size florets 1 ½ cups broccoli florets ¾ cup carrots, julienned ½ cup celery, chopped ¼ cup red pepper, chopped 8 oz water chestnuts, drained & sliced 1 cup chicken broth 3 TBSP Bragg s aminos ½ cup slivered almonds, toasted 1. In a skillet or wok, stirfry chicken in oil until no longer pink. 2. Stir in vegetables and broth. Bring to a boil. Then reduce heat to low. Cover and cook until vegetables are crisp tender. 3. Turn off heat and add Bragg s aminos. Stir to combine. 4. Plate stirfry and top with toasted almonds. 6 servings Basil Chicken Strips Bold and flavorful chicken dish. BBQ Meatloaf A moist and flavorful meatloaf. 1 TBSP olive oil 1 onion, chopped 1-1/3 lbs ground chicken or turkey (weight can be approximate) ¼ cup almond meal ¼ cup water 1 egg, beaten ¾ cup BBQ sauce (reserve ½ cup) ½ tsp garlic powder ½ tsp dried basil ¼ tsp dried thyme leaves ¼ tsp ground pepper 1. Preheat oven to 350 F. 2. Spray loaf pan with non-stick cooking spray. 3. In small skillet, sauté the onion in olive oil until tender. About 5 minutes. 4. Meanwhile, in a medium bowl, combine the chicken or turkey, almond meal, water, egg, ¼ cup BBQ sauce, garlic powder, basil, thyme and pepper. Blend well. 5. Incorporate onion. If mixture seems too wet add some more almond meal, but it should be fairly moist. 6. Transfer mixture to the pan. 7. Bake until cooked through. At least 1 hour. Allow to sit 10 minutes before slicing. 8. After plating, drizzle a little warmed BBQ sauce over the top, as desired. 1 lb boneless, skinless chicken breasts, cut into strips 4 TBSP almond meal 6 TBSP olive or sesame oil 3 TBSP cider vinegar 1 tsp dried basil 1. In a large re-sealable plastic bag, shake chicken strips and almond meal until coated. 2. Pour oil into a large skillet over medium-high heat. Add the chicken and sauté for 5 minutes. 3. Stir in the vinegar and basil cook until chicken juices run clear.

4 Haddock Bundles A tasty combination 4 large cabbage leaves 2 cups frozen green beans, thawed & chopped 4 haddock (or cod) fillets ~ 3 ½ oz each red wine vinegar or cider vinegar 1 TBSP chives, minced 1 TBSP parsley, minced 1 TBSP lemon pepper or paprika, or seasoning of your choice 1. Preheat oven to 425. Spray a covered baking dish with nonstick cooking spray. 2. Cook cabbage leaves in boiling water for 3 minutes. Drain and rinse with cold water. Pat dry and place each cabbage leaf in the baking dish. 3. Place ½ cup green beans on each cabbage leaf. Top each with a fish fillet. Sprinkle with vinegar. 4. In a small bowl, combine seasonings and sprinkle over fillets. 5. Wrap cabbage leaves around fish and secure with toothpick if necessary. 6. Cover dish and bake 12 to 15 minutes until fish flakes easily with a fork. Italian Meatball Soup Easy and satisfying soup! 28 oz chicken broth 1 med onion, chopped 1 med carrot, chopped 1 stalk celery rib, chopped ½ cup frozen peas 1 bay leaf 1 tsp Italian seasoning ground pepper ½ cup quinoa 14 oz can diced tomatoes, undrained ½ lb meatballs, prepared (small or cut large in quarters) ~ about 2 cups 1. In a saucepan, combine all ingredients except the tomatoes. Bring to a boil then reduce heat. Cover and simmer for 15 to 20 minutes. 2. Add tomatoes and heat through. Discard the bay leaf before serving. 6 servings Breaded Dijon Pork Chops Savory and easy to make. ¾ cup almond meal ½ tsp dried thyme ¼ tsp pepper ¼ tsp rubbed sage 3 TBSP Dijon mustard 4 boneless pork loin chops ~ ½ inch thick ¼ cup vegetable oil 1. In a bowl, combine the almond meal, thyme, pepper, and sage. 2. Spread mustard on both sides of pork chops then coat with dry mixture. 3. In a skillet, cook pork chops in oil over medium-high heat for 4-5 minutes on each side until golden brown and juices run clear.

5 Apple Carrot Side Dish A twist on applesauce perfect with pork. 1 TBSP olive oil 3 med carrots, chopped 1 med onion, chopped 3 med red apples, with skin, cored & chopped 2 TBSP water 1/8 tsp ground nutmeg 1. In a large skillet over medium heat, pour in oil. 2. Add onion; sauté about 3 minutes, until transparent. 3. Add in the carrots and apples. Then add the water. 4. Cover and cook over low-medium heat for minutes or until carrots & apples are tender. Serve immediately. Broiled Parsley Tomatoes Fresh and healthy. 4 large plum tomatoes olive or sesame oil 2 tsp fresh parsley, minced salt & pepper, to taste 1. Slice each tomato in half lengthwise. Then make deep cuts into the cut-side of each half. 2. Place tomatoes cut side up on a greased baking sheet. 3. Drizzle oil and sprinkle parsley, salt and pepper over each half. 4. Broil in an oven 3 to 4 inches from the heat for 3 to 4 minutes. Tops should be lightly browned. Zucchini Tomato Casserole You ll love the sweetness of the tomatoes Garlic Peas So easy and delicious! 2 TBSP olive oil 1 onion, chopped 2 cloves garlic, minced 16 oz frozen green peas 1 TBSP chicken broth salt and pepper to taste 1. Heat olive oil in a skillet over medium heat. Stir in onion and garlic; cook about 5 minutes. 2. Add frozen peas and chicken broth. Season with salt and pepper. 3. Cover, and cook until the peas are tender, about 10 minutes. 2 servings 6 med zucchini, diced ~ about 6 cups 2 TBSP olive oil 2 med tomatoes, diced 1 cup almond meal 2 eggs, beaten 2 TBSP dried minced onion 1 TBSP dried parsley flakes 1 tsp dried basil ½ tsp garlic powder ½ tsp salt ½ tsp pepper 1. Preheat oven to In a large skillet, sauté zucchini in oil until crisp tender. 3. In a bowl, combine the remaining ingredients then stir in zucchini. 4. Transfer to ungreased 2-quart baking dish. Bake for 25 to 30 minutes or until bubbly. Let stand for 10 min. before serving. 8 servings

6 Fruit & Nut Salad Use any combination of fruit and nuts you like. 1 cup your choice: slivered almonds, pecans, sunflower, 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 Ranch Dressing Dry Mix Store in an airtight container 2/3 cup dried parsley flakes 1/3 cup dried minced onion 3 TBSP garlic salt 1 TBSP garlic powder 1 TBSP onion powder 1 TBSP dried dill weed 1/4 tsp pepper 1. In a medium mixing bowl, combine all ingredients well with a wire whisk. 2. Store in airtight container in a cool dry place. To make Ranch Dressing: Combine 1TBSP of Ranch Salad Dressing Mix with 1 cup mayonnaise. Add plain almond milk 1 TBSP at a time to create the consistency you d like. Refrigerate at least one hour. Ranch Seed Snack Make extra and store in an airtight container 1 cup pumpkin or squash, rinsed and dried 2 TBSP vegetable or olive oil 1-2 TBSP Ranch Dressing Mix (recipe included) 1. Preheat oven to In a skillet, sauté in oil for about 5 minutes or until lightly browned. 3. Using a slotted spoon, transfer to an ungreased baking pan. 4. Sprinkle with Dressing Mix and stir to coat. Spread into a single layer. 5. Bake for minutes, until crisp. 6. Store in an airtight container for up to 3 weeks. 1 serving = ½ cup

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