Help Your Diabetes: Menu & Recipes for Week 8

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1 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 8 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Scrambled Eggs w/ Onions & Olives Eggs Over Easy Red Peppers Poached Eggs Red Peppers 2 Scrambled Eggs & Salsa ½ Avocado ¼ cup Almonds Salad of your choice Hearty Lentil Soup* Balsamic Pea Salad* Any Day Quinoa* Easy Egg Salad* Shredded Beef Lettuce Wraps* Refried Beans Easy Egg Salad* Diced Chicken, Squash and Tomatoes on a bed of Lettuce ¼ up Cashews Red Pepper ¼ cup Soaked Almonds Red Pepper ½ Avocado or Guacamole ¼ cup Soaked Almonds 6 Hearty Lentil Soup* Greek Chicken* Any Day Quinoa* Steamed Broccoli Herbed Halibut* Sugar Snap Peas* Shredded Beef Lettuce Tacos* Refried Beans Honey Mustard Pork Tenderloin* Baked Sweet Potatoes* Grilled Chicken Breast Seasoned Zucchini or other Squash Beef & Bean Stir Fry* ¼ cup Sunflower seeds 6 Almonds 6 Almonds 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 Chinese Chicken Salad 1/3 cup hoisin sauce (recipe in Week 5) ¼ cup apple juice 1 tsp olive oil or sesame oil ¼ tsp dried ground ginger salt or Bragg s aminos, to taste 1 lb chicken breast, cooked and diced 2 bell peppers (any color) 2 carrots, shredded or chopped 5 oz water chestnuts, sliced 1 TBSP green onions, chopped 3 cups shredded romaine lettuce 1 TBSP unsalted peanuts 1. In a small mixing bowl mix the first 3 ingredients. 2. Coat chicken with 2 TBSP of sauce you just created. 3. Combine bell peppers, carrots, water chestnuts, green onions and ginger with lettuce. 4. Add half of remaining dressing and coat the entire salad. Taste. Add more dressing if desired. Add the peanuts. Serve Easy Egg Salad 2 hard-boiled eggs, chopped 1-2 TBSP mayonnaise ½ tsp mustard 1 tsp dill relish pepper, to taste celery seed, to taste (optional) 1. Combine all ingredients together in a bowl. 2. Serve on lettuce leaves or with diced veggies of. 1-2 servings *Make enough for at least 2 days Balsamic Pea Salad 16 oz frozen green peas almonds, chopped green onions, chopped mayonnaise 1-2 TBSP balsamic vinegar black pepper, to taste 1. In a colander, run warm water over the frozen peas until they are thawed. Then place in a large bowl. 2. In a skillet over medium heat, toast almonds over medium heat. Then combine with peas. 3. Stir in onions and mayonnaise. 4. Then mix in balsamic vinegar and season with pepper. Cover and refrigerate. Beef and Bean Stir Fry Quick and delicious! 2 TBSP olive oil 1 lb boneless beef top loin steak, cut in thin strips 2 cloves garlic, minced 2 carrots, thinly diagonally sliced 8 oz broccoli florets (3-4 cups) 4-6 green onions, diced ¼ cup vegetable broth 2 TBSP Bragg s aminos ¼ tsp dried ginger ¼ tsp crushed red pepper 15 oz can cannellini beans 1. In 12-inch skillet or wok heat 1 TBSP of olive oil over medium-high heat. 2. Cook beef and garlic until beef is browned, stirring about 2 to 3 minutes. Remove from skillet. 3. Heat remaining oil. Add carrots and broccoli. Cook, stirring about 3 minutes. 4. Add green onions; cook 1 minute. 5. Add vegetable broth, aminos, ginger and crushed red pepper; toss to coat. 6. Add cooked beef and beans into vegetables. Cook until heated through..

3 Shredded Beef Lettuce Wraps 3 lbs boneless beef chuck roast 1 TBSP ground cumin 1 TBSP ground coriander 1 TBSP chili powder 1 tsp salt ½ tsp ground red pepper 1 cup salsa, prepared 2 TBSP water 1 TBSP arrowroot lettuce leaves tomatoes, diced green onions, diced Takes 8 hours in the crockpot! Greek Artichoke Chicken Bold and flavorful chicken dish. 4 chicken breasts, (about 5 oz each) 4 artichoke hearts, canned & minced ¼ cup onion, minced 1 tsp dried oregano, crushed salt and freshly ground pepper, to taste 1 cup chicken broth, sodium free ¼ cup fresh lemon juice (plus 1 ½ TBSP) 4 slices lemon 2 tsp arrowroot powder chopped Italian parsley 1. Cut roast in half from side to side. 2. Combine cumin, coriander, chili powder, salt and red pepper in small bowl. Rub on both pieces of roast. 3. Layer beginning at the bottom. Pour ¼ cup salsa in crockpot. Top with one piece roast. Pour ¼ cup salsa, then remaining beef and the last salsa in slow cooker. 4. Cover; cook on LOW about 8 hours. 5. Remove roast from crockpot. Cool slightly. Discard any fat. 6. Shred meat with two forks. 7. Meanwhile, make sure cooking liquid has stood for 5 minutes, then skim off fat. 8. Blend water and arrowroot until smooth. Whisk into the slow cooker liquid. Cook, uncovered, 15 minutes on HIGH until thickened. Return beef to slow cooker. Cover; cook 15 minutes or until hot. 9. Serve with lettuce leaves as taco shells. Top with tomatoes. 1. Rinse chicken and pat dry. Pound chicken to ¼ thick. Season with salt and pepper. 2. Combine artichoke hearts, onion, and oregano. 3. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast. Roll up. Secure with a wet toothpick. 4. Heat oil in a skillet over medium heat. Add chicken and brown evenly on all sides. 5. Pour in broth and lemon juice. Cover and simmer until chicken is cooked through (about 15 to 20 minutes). 6. Transfer chicken to a platter and discard toothpick. 7. With a fork, mix arrowroot with the additional 1 ½ TBSP lemon juice. Add to skillet and stir over high heat until slightly thickened. 8. Spoon lemon sauce onto chicken. Garnish with the lemon slices and parsley. Variation: Shred the lettuce and place the beef on top. Garnish with tomatoes servings

4 Herbed Halibut Simple and delicious! 1 halibut fillet (2 lbs) 3 TBSP lemon juice olive oil 1 tsp sea salt 1 tsp garlic powder 1 TBSP dill weed 1. Preheat the oven broiler and coat a broiling pan (or baking pan) with olive oil. 2. Rinse the fish and pat dry. Place on the greased pan, and brush with olive oil. 3. Drizzle the lemon juice over the fillet and season with salt, garlic powder, then the dill. 4. Broil for 15 to 20 minutes until the fillet is opaque and can be flaked with a fork. * Broiling time may depend on the thickness of your fillet. Honey Mustard Pork Tenderloin Savory and easy to make. 2 lbs pork tenderloin 2/3 cup honey Dijon mustard ¼ tsp chili powder 1 clove garlic, minced or pressed (optional) ¼ tsp salt Hearty Lentil Soup Easy and satisfying soup! 4 slices bacon, diced 2 med onions, sliced or diced 2 med carrots, sliced 1 cup celery, sliced 8 oz ham, diced 16 oz lentils, dry 2 tsp salt ½ tsp pepper ½ tsp thyme 2 bay leaves 8 cups hot water 2 TBSP lemon juice 1. In 5-quart Dutch oven or large saucepot cook bacon over medium-high heat until lightly browned. 2. Add onions, carrots and celery. Cook until onions are tender, about 5 minutes. 3. Add ham, lentils, salt, pepper, thyme, bay leaves, and hot water. 4. Cover, simmer over low heat 1 hour or until lentils are tender. Discard bay leaves. 5. Stir in lemon juice and serve. Variation: Chop onions, carrots and celery using a food processor (instead of slicing and dicing) servings 1. Rinse, dry and place tenderloin in a large sealable plastic bag. 2. In a medium bowl, combine honey, Dijon mustard, chili powder, garlic (optional) and salt. 3. Pour marinade over tenderloin, seal bag, and refrigerate for at least 4 hours. To Grill: Prepare the grill for indirect heat. Lightly oil grill grate. Grill for 15 to 25 minutes, to desired doneness.* In Oven: Preheat oven to 400 F. Bake for 40 minutes.* 6 servings *Internal temperature of pork should be at least 145 F.

5 Sugar Snap Peas Savory and snappy. ½ lb sugar snap peas 1 TBSP shallots, chopped (or mild onion) 1 tsp fresh thyme, chopped OR ½ tsp dried thyme salt, to taste 1. Preheat oven to 450 F. 2. In a bowl, coat sugar snap peas with olive oil. 3. Spread peas in a single layer on a medium baking sheet. 4. Sprinkle with shallots, thyme, and salt. 5. Bake 6-8 minutes in the preheated oven, until tender but still firm. 2-3 servings Any Day Quinoa A perfect complement to almost any dish. 1 cup quinoa, uncooked 2 cups vegetable broth 2 tsp garlic, chopped 2 TBSP Italian parsley, chopped ½ TBSP fresh thyme, chopped or 1 tsp dried thyme ¼ tsp salt 1 sm onion, finely chopped 1/8 tsp lemon juice (optional) 1. Pour olive oil into a pan over medium heat. Add the quinoa. Stir occasionally for 5 minutes. It should be toasted to a light brown. Stir in broth and bring to a boil. 2. Reduce to a simmer. Cover. Cook for 15 minutes, or until quinoa is tender. 3. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve. Variation: You may want to sauté the onion for 5-6 minutes, which will mellow its flavor.