Help Your Diabetes: Menu & Recipes for Week 14

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1 Help Your Diabetes: Menu & Recipes for Week 14 Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday Flourless Cream of Buckwheat Pancakes* 2 Scrambled Eggs Artichoke Hearts Bell pepper slices Scrambled Eggs 2 Sausage links Asparagus Flourless Cream of Buckwheat Pancakes* 2 Eggs Over Easy Spinach & Tomatoes 1 Sausage link Flourless Cream of Buckwheat Pancakes* 2 Scrambled Eggs Artichoke Hearts Bell pepper slices Snack 10 Grapes ¼ cup Almonds 10 Grapes ¼ cup Almonds Snack Lunch Perfect Roast Beef* Vegetables of your 2 Celery Sticks 1 TBSP Cashew Butter Chicken Vegetable Soup* ½ cup Almonds Black Bean Quinoa* 3 oz meat of your 2 Celery Sticks 1 TBSP Cashew Butter Lentil Tomato Salad* 3 oz meat of your 2 Celery Sticks 1 TBSP Cashew Butter Garlic Flank Steak* Broccoli Mélange* Sweet Potato Chips* Lentil Tomato Salad* 3 oz meat of your Sweet Potato Chips* Tomato Herb Chicken* Roasted Celery Root & Carrots* Sweet Potato Chips* Snack Dinner Chicken Vegetable Soup* Pistachio Chicken* Black Bean Quinoa* 1 oz meat Coconut Shrimp * Zucchini Tomato Salad* 1 oz meat Garlic Flank Steak* Broccoli Mélange* 1 oz meat Turkey Sausage Patties * Arugula Salad w/ tomatoes & carrot Oil & Vinegar Tomato Herb Chicken* Roasted Celery Root & Carrots* Salisbury Steak* Arugula Salad w/ tomatoes & carrot Oil & Vinegar (*): 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 Flourless Cream of Buckwheat Pancakes A nutty and delicious breakfast alternative! 1 cup cream of buckwheat, uncooked 2 TBSP honey 1 tsp salt 1 cup boiling water ½ cup almond meal 2 tsp baking powder, aluminum-free 2 tsp ground cinnamon (optional) 1 large egg ½ cup almond milk, plain 1. Boil 1 cup of water. 2. Meanwhile, add cream of buckwheat, honey and salt to a medium bowl. 3. Slowly pour and stir the boiling water into the cream of buckwheat mixture. Cover and let stand for 10 minutes. 4. Stir in almond meal, baking powder and cinnamon just until blended. 5. Combine egg and almond milk in small bowl. Add to cream of buckwheat mixture. 6. Use non-stick spray on your griddle or pan. Spoon 1/3 cup batter for each pancake onto heated, lightly greased griddle or skillet. The batter will be thinner than regular pancake batter. 7. Cook until bubbles appear. Flip over and cook for 2-3 minutes or until golden. Repeat with remaining batter. 8. Serve warm with a nut butter, molasses or Banana Dressing (recipe included). Garlic Flank Steak Melt in your mouth, garlic-y goodness 1 lb flank steak 1/3 cup olive oil 3 garlic cloves, minced or pressed 1 TBSP Worcestershire sauce 1 lemon, juice and zest 1. Combine the oil and garlic. Marinate steak for 2-3 hours. 2. Preheat oven to 400 F. 3. Heat a skillet over medium-high heat and sear meat until golden brown. Turn steak over and brown other side. Then place in a baking dish. 4. Sprinkle steak with Worcestershire sauce, lemon juice and zest. Bake until done as desired ~ depending on thickness, check after 7-10 minutes. 5. Spoon sauce over steak and serve immediately. Salisbury Steak Savory and tasty 1 lb. ground beef or turkey ½ cup almond meal ¼ cup Italian parsley, chopped ¼ cup onion, chopped ½ tsp pepper 1 egg 1 TBSP olive oil 1 TBSP arrowroot powder 1 cup chicken broth 1. In a mixing bowl, combine ground meat, almond meal, parsley, onion, salt, pepper and egg. 2. Shape into 4 patties. Sauté in 1 TBSP olive oil over medium heat, approximately 5-6 minutes per side. Remove to warm platter. 3. Pour off all but 1 TBSP of the pan drippings and stir in arrowroot powder. 4. Cook 1 minute over medium heat. Stir in broth and cook 3-5 minutes until lightly thick and bubbly. 5. Serve patties with sauce spooned over top.

3 Tomato Herb Chicken A mouthwatering combination 4 chicken breasts, skinless (about 1 lb total) 3 TBSP olive oil ¼ cup shallots or mild onion 1 cup tomato, diced 1 cup chicken broth 1 tsp dried oregano 1 TBSP fresh Italian parsley, minced 1 tsp paprika 1. In a medium bowl, combine 1 TBSP of the oil, salt and paprika. Add chicken to marinate for 1 hour, covered in the refrigerator. 2. Preheat oven to 375 degrees. 3. Preheat a large pan and add 1 TBSP oil. Sear the chicken breasts until they re a golden brown on both sides. Remove from pan and place on a baking sheet. 4. Bake for about 20 minutes ~ internal temperature should be 160 F. 5. While chicken bakes, make the tomato-herb sauce in the original pan: Sauté the shallots or onions in 1 TBSP olive oil. When they are lightly browned, add the tomatoes and cook 2-3 minutes. Add stock and simmer on low. Season with oregano and parsley. Keep warm. 6. When chicken is completely cooked, add it to the sauce. Continue to simmer and baste chicken with the sauce. Serve when sauce is slightly thickened. Coconut Shrimp So coco-nutty! 1 lb fresh shrimp, peeled, de-veined & rinsed 1 TBSP coconut milk 2 TBSP coconut, shredded 1. Preheat your broiler. 2. Place shrimp on a baking sheet and brush some of the coconut milk over each. 3. Broil 3-5 minutes about 5 from the heat source. 4. Remove from broiler, brush remaining coconut milk over shrimp, then sprinkle coconut evenly. 5. Broil about 1 minute longer ~ coconut should be golden brown. Serve immediately. 2 servings Pistachio Chicken Chicken with a crunch 4 chicken breasts, skinless 2 TBSP olive oil ½ cup pistachios, very finely chopped/crushed 1. Preheat oven to 350 degrees. 2. Rinse chicken pieces then dry them. 3. Brush with oil and pack nuts on both sides. 4. Bake for minutes, until chicken is cooked thoroughly. Turkey Sausage Patties A smoky, spicy treat 1 lb ground turkey 1 tsp ground sage 1 TBSP garlic, finely minced or paste 1/8 tsp ground cumin ½ tsp fennel seeds ¼ tsp red pepper flakes, crushed (optional) 1. Combine all ingredients and shape into 8 evenly sized patties. 2. Cook patties in a skillet over medium heat ~ 4-5 minutes on each side, until browned.

4 Chicken Vegetable Soup Quinoa adds a nutty sweetness to this version 2 cups water ¼ cup quinoa, rinsed & uncooked 1 cup cooked chicken, diced 2 cups tomato juice 1 carrot, chopped 1 green pepper, chopped 1 sm onion, chopped 1 clove garlic, minced 1 cup mushrooms, sliced ½ cup celery, chopped ½ tsp dried thyme ½ tsp dried basil 1 bay leaf Broccoli Mélange A wonderful combination of fresh vegetables 2 cups fresh broccoli, bite-size pieces (or thawed, dry frozen) ½ cup fresh mushrooms, sliced 1 TBSP grapeseed oil 1 red pepper, sliced in strips salt & pepper, to taste 1. Sauté broccoli and mushrooms in oil about 5 minutes, until mushrooms are lightly browned. 2. Add red pepper strip and season with salt and pepper. 3. Cover and simmer for 5-10 minutes, until broccoli is crisp-tender. 1. In a large pot, combine all of the ingredients. 2. Bring to boiling, then reduce heat and simmer for 25 minutes. 6 servings Black Bean Quinoa The beans add another texture to the quinoa 1 cup quinoa, uncooked ½ red bell pepper, chopped 1 green onion, chopped 15oz black beans, canned, rinsed & drained 2 TBSP olive oil 2 tsp balsamic vinegar 2 tsp dried oregano 1. Cook quinoa according to package directions. Drain excess liquid and place in a mixing bowl. 2. Add red pepper, green onions, and black beans. 3. In a small mixing bowl, combine oil, vinegar oregano and salt. Blend well then pour over quinoa-bean mixture. Toss well. 4. Serve warm or chilled. 6 servings Roasted Celery Root & Carrots Get back to your roots! 1 lb celery root, peeled, diced, bite-size cubes 2 TBSP olive oil 1 tsp salt black pepper, to taste 1 fresh rosemary sprig ½ lb baby carrots 1. Preheat oven to 375 F. 2. In a mixing bowl, combine all ingredients. Coat vegetables thoroughly. 3. Place in a baking dish and bake for 45 minutes. Serve. 8 servings

5 Lentil Tomato Salad Delicious warm or cold 2 cups lentils, cooked ¼ cup olive oil ¼ cup balsamic vinegar 3 green onions, chopped 1 tomato, chopped 1 carrot, chopped salt and pepper, to taste fresh Italian parsley, chopped 1. In a mixing bowl, combine well the first 6 ingredients. 2. Add salt and pepper to taste. Garnish with parsley. 3. May be served warm, at room temperature or chilled. Zucchini Tomato Casserole Enjoy the burst of flavors 1 TBSP olive or grapeseed oil ½ sm onion, chopped 2 cups zucchini, thinly sliced 2 sm tomatoes, diced ½ tsp dried basil ¼ salt 1. In a skillet over medium heat, sauté onion in oil until translucent. 2. Add zucchini and sauté 2-3 minutes, then add tomatoes and basil. 3. Cook, covered for 2 minutes ~ zucchini should be tender. 2 servings Tropical Turkey Salad Sweet and savory 2 cups cooked turkey, chopped (or use chicken) 1 cup celery, chopped 1 orange, peeled and chopped 1 cup grapes, halved ¼ cup mayonnaise 1 TBSP coconut, shredded and toasted salt & pepper, to taste ¼ tsp curry powder (optional) 1. In a mixing bowl, combine turkey, celery and curry powder, if desired. 2. Add orange, grapes and mayonnaise and mix together. 3. Salt and pepper to taste. Then sprinkle coconut on top.

6 Banana Dressing Sweet and creamy ~ perfect on top of fruit salad or Buckwheat Pancakes. 1 med banana, ripe 3 TBSP orange juice 1 TBSP honey ½ tsp poppy seeds ~ optional 1. Mash banana. 2. Whisk in orange juice and honey. 3. Stir in poppy seeds. 2 servings Sweet Potato Chips Crunchy and delicious! 2 sweet potatoes or yams, long & thin olive oil 1. Preheat oven to 400 F degrees. 2. Peel yams and slice into 1/8 rounds. 3. Spread evenly onto a rimmed baking sheet. 4. Drizzle olive oil on top of sweet potatoes or yams. 5. Stir every 10 minutes for minutes (depending on desired crispness)