Death to Diabetes

Diet Cookbook
Death to Diabetes, LLC www.deathtodiabetes.com

Super Meal Recipes to Beat Type 2 Diabetes 1-800-813-1927
Body Body Spirit Mind Spirit Mind

DeWayne McCulley
Author of Death to Diabetes www.DeathToDiabetes.com i

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

Death to Diabetes

Diet Cookbook
Death to Diabetes, LLC Super Meal Recipes to Beat Type 2 Diabetes www.deathtodiabetes.com How to use super foods and beverages
to control and beat your diabetes

1-800-813-1927
DeWayne McCulley Cynthia McCulley
Author of Death to Diabetes www.DeathToDiabetes.com
i

Body Spirit Mind

S. distributed. cookbook. Quantity Sales: are available at special discounts when purchased in bulk by corporations. LLC www. 585-671-0577 Death to Diabetes LLC 1170 Ridge Rd.com 1-800-813-1927 Products and Services from Death to Diabetes. and corporate wellness training. online. LLC Products include: handbook. by U. newsletter subscription.Copyright©2008 DeWayne McCulley & Death to Diabetes LLC ISBN 0-9773607-6-8 All rights reserved. workbook. except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Services include: membership. wellness guides. wellness journal.DeathToDiabetes. associations.deathtodiabetes. audio book CDs. and others. NY 14580 Ordering Information Individual sales: are available online at www. health coach. diabetes education classes/workshops. customized meal planning. doctors. reviews of medical blood test results. and newsletter. DeWayne McCulley National diabetes educator. #190 Webster. No part of this publication may be reproduced. certified instruction for healthcare professionals. contact the author.com. Death to Diabetes. Orders for college textbook/course adoption use. Version 0. For permission requests. 800-813-1927. ii . meal planning charts. personal health coaching (telephone. in person). trade bookstores and wholesalers: Please contact the author. and DVDs.5 Printed in the United States of America.com or via mail by sending a check/money order to the business address. or transmitted in any form or by any means without the prior written permission of the author. and author engineer@deathtodiabetes.

s. LLC www.Acknowledgements To a Loving Daughter: Cynthia.” Cynthia just laughed. Dad p. and testimonials. I was truly surprised at the overwhelming response. “Dad. and said “OK. She said. my mother. I had one book in me. but they want you to write a cookbook. Dad. my daughter said. and now for the cookbook. and said. Thank you so much – not just for helping to save my life. and noticed a pattern in the questions that kept being asked. Then. after my book Death to Diabetes was published.” After several months of lectures. “Daughter. emails. but for pushing me to publish the diabetes book. Dad. Cynthia attended some of the workshops and other events. shook my head. so I’m done.com 1-800-813-1927 During my journey from near-death to recovery. Love. this is it. workshops. and my daughter Cynthia. Dad. the spirits of 3 entities fueled me and have been driving me ever since: God. you gotta write a cookbook!” iii . Can I rest now? Death to Diabetes. when is the next book coming out?” I looked at my daughter as only a father can.deathtodiabetes. “So. we’ll see. they love your book. book reviews.

really. daughter –the cookbook or the CD.” Cynthia said. you know I can’t cook a lick.com 1-800-813-1927 iv . But. I’ll help you with the cookbook – I’ll come up with the recipes. People want recipes.” Just when I was ready to give in. I think she enjoyed playing the role of the parent – and. don’t forget you also need to put your book on CD.but. Well. you used to be so serious as an engineer. who’s going to have time to read 400 pages?” I said. She started telling me what to do. . it’s easy – do both. I put it off for a couple years because I just didn’t think people really wanted another cookbook – especially from a non-cook! And. make up your mind. when to eat. “Dad. until I relented. And.deathtodiabetes. Dad. “Dad. so you gotta do the cookbook. “OK. Your book is really good -. don’t thank me for this book or the soon-to-be-released audio CD book – thank my daughter. Death to Diabetes. “But. You’re a cross between Chris Rock and Dr.” She said. what not to eat during my recovery. my daughter wouldn’t stop bugging me. So. she hasn’t stopped. Dad. and all you have to do is “superize” them to fit your Super Meal Model. so you gotta do the CD (or DVD). but you’ve changed. my daughter said. “Oh yeah. what to eat. LLC www. Oz – people need to see or hear you in action!” And.I said. And. this is the way it’s been with my daughter since my neardeath coma. people want to be entertained. I didn’t want to take the time to develop recipes or record the audios for a CD.

by people he never would have met if it weren’t for his experience with diabetes. proper exercise and your inner spirit to beat the disease and its complications – based on a 6-stage model. on the brink of death.The 6 Stages of Type 2 Diabetes Control & Reversal (ISBN 0977360741). test data analysis. and research from more than 250 clinical studies. 5 “super” foods. two blood clots. the root causes of diabetes. and Hughes Aircraft Co. DVD. Death to Diabetes. Coumadin and other drugs. went into a diabetic coma at Rochester General Hospital with a blood glucose level of 1337 (more than 1200 points above normal) and lived to tell about it.com 1-800-813-1927 Based upon this near-death experience and working with a diabetic support group sponsored by the American Diabetes Association. The author states emphatically. and writing technical reports to help him write the acclaimed book Death to Diabetes -. “You can beat this disease – if you are armed with the proper knowledge (science). tools and spiritual motivation. learning how to analyze and diagnose the v . The book (and his diabetes education workshops) explain the author’s diabetes experience. and four insulin shots a day. high cholesterol. DeWayne was able to overcome hyperglycemia. DeWayne McCulley. and education classes will inspire others the way he was inspired -.” The author’s hope is that his book.DEATH TO DIABETES COOKBOOK AUTHOR’S BIO In March 2002. workshops. Today he remains drug-free with blood glucose and hemoglobin A1C levels in their normal ranges.). DeWayne used his background in engineering research. pneumonia.deathtodiabetes. With his mother’s and daughter Cynthia’s help. He lowered his average blood glucose level and his hemoglobin A1C to the normal ranges while losing 52 pounds and reversing his diabetes within 4 months. a 10-step process. LLC www. specific metrics and wellness protocols. DeWayne used his engineering and biochemistry background to repair his body and wean himself off the insulin. 7 wellness factors. and how to use the power of super foods. DeWayne graduated from Pennsylvania State University with a Bachelor of Science degree in Electrical Engineering and worked as an engineer and product trainer for more than 30 years (with Xerox Corp.

Death to Diabetes. DeWayne credits his success to strong parents. providing health coaching to individuals and families.AUTHOR’S BIO DEATH TO DIABETES COOKBOOK root causes behind why complex machines. DeWayne is providing these services to health-conscious organizations and companies who realize the loss of work productivity and rising health insurance costs are impacting their employees and their bottom-line in the business world. he developed educational programs and conducted classes to teach engineers and technicians. a 90-day meal plan.deathtodiabetes. “For some strange reason. Then. He is also conducting diabetes education classes. GUI interfaces and patents associated with online machine diagnostics to help technicians diagnose and repair electronics and software problems in the lab and the customer's office. And. fault trees. LLC www. and the blue-collar work ethic of the steel mills in Western Pennsylvania. I was blessed with great teachers who reinforced what my parents had instilled in me -. hardware and software failed. a cookbook. DeWayne states emphatically. now I get to train and educate others how to control and beat this disease. helping them to improve their skill level. Ironically. and developing new products including his book on CDs. that work ethic helped me to successfully fight and beat my diabetes. where he is designing wellness education programs and conducting training classes and workshops. He developed software algorithms. Ironically. great teachers.that I could do anything as long as I was willing to put in the effort and do the work. a training program. DeWayne is utilizing that same 30 years of engineering experience working with the a health services company. and a set of wellness guides.com 1-800-813-1927 vi . a wellness journal.

Whenever I see a diabetic. I plan to keep this book handy in my office.com 1-800-813-1927 “This is a great book. I think that it is outstanding. Let the book speak for itself and you.Buy the book!” Dr.” Dr. Don't worry friend. New York vii . Vagnini. What you wrote is not taught in medical school. I recommend your book to them. that's why some physicians may not support it. the Public will support you. very thorough and well-written. LLC www. J. NIH “Your book is great. A. There's something about those engineers . Rochester.DEATH TO DIABETES COOKBOOK BOOK REVIEWS Feedback from Doctors “Some of my patients are very excited about your program – because it works! Some of them are reducing their medication and others are coming off their medication.” Dr. ” Dr. NYC “I'm currently reading the book for the second time. Journal of the National Medical Association (JNMA) Death to Diabetes. Florida “What you've done with your recovery and the book is amazing! ” Dr. Kalidas.” Dr. because you have done a super job of researching.” Dr. .he's done something that the experts said was impossible. PA “This book is empowering.B. Bayer. White. D. NY “McCulley's diabetes program is phenomenal! -. Pittsburgh.deathtodiabetes. treating yourself and putting it in writing. W. Grossman. . Courtney. DiPrima.

to help people beat this disease. Mr.com 1-800-813-1927 “My husband has diabetes and up until recently it has been uncontrollable. He outlines the reasons for T2 and tells what he did to "cure" his diabetes thereby passing on his methods to the reader through his "Wellness" program. God was preparing you for this moment -. control and perhaps reverse type 2 diabetes.” Minnie McCulley. cure and prevention of this horrible disease. so we've been reading book after book on the subject.” John W. Wolff (Cortland. It is obvious that the author DeWayne McCulley knows this subject well. ex-diabetic “Thank you.BOOK REVIEWS DEATH TO DIABETES COOKBOOK Feedback from Diabetics and Others “My doctor told me that all signs of my diabetes were gone! And. it is written from the perspective of someone who has suffered through. don’t question it.deathtodiabetes. Martin (Houston.” G. All this within 6months of reeducating herself to the truth. ADA diabetic support group member “God truly does work in mysterious ways: All these years you've been working as an engineer. His background in biochemistry and medicine when relating to diabetes is expert. LLC www. almost died from and then reversed the disease. When I purchased "Death to Diabetes". it was like none other in scope. This is the one every diabetic should read. In addition. McCulley is extremely methodical and scientific in his analyses of the disease. His background in biochemical engineering provides credibility.” A. NY) “I got this book for a relative and she loved it so much she got one for her doctor! Her doctor loves it too! Her glucose readings have been steadily returning to normal ranges and she is off oral diabetic meds and is no longer on daily insulin injections.” D. TX) “A great book on how to manage. Koehler Death to Diabetes. the pain in my foot from the neuropathy is gone. This is truly DEATH to DIABETES!!! Follow it. Carter. McCulley's book is thorough and goes in depth on the cause. You can throw out all the other books on diabetes. DeWayne – you’ve given me and other people hope by sharing your story. He is very well-informed and passes his tried and true methods of control (Stages 1-4) and viii . and see the results for yourself!!” V. the author’s mother “I have Type 2 diabetes and following the diet and exercise plan put forward in this book is really helping me. Peters.

as well as lowering their cholesterol and blood pressure. It's not just another eat right and exercise book. from the molecular level. in layman’s terms. He is able to bring balance by adding a spiritual approach to well being. MD (Rochester. TX) “I recommend this book not only to all diabetics but to anyone who is suffering from his or her unhealthy lifestyle. MUST READ for all diabetics. Du Pont “My daughter ordered and sent this book to me after I was newly diagnosed in January 2007.deathtodiabetes. The author tells it like it is. I found this book completely helpful. As a research immunologist I thought I knew everything and this book helped pull it all together for me in so many ways. newly diagnosed or long term. this book set me in the direction of getting off my meds.DEATH TO DIABETES COOKBOOK BOOK REVIEWS ultimate "cure" (Stages 5 & 6) on to those who choose to follow his suggested approach through these 6 stages.” Denise M. LLC www.” Mary E. Don't miss out on this book. Brenner (Las Vegas. He doesn’t pull any punches about the seriousness of diabetes and its potential deadly consequences.” William Bayer.” L. Although Mr. I highly recommend this book to those who wish to be in super control and possibly rid themselves of this dread disease. McCulley's theories are not strictly in line with current medical thinking. His story is inspiring and I have been testing blood sugars consistently and watching my blood sugars stabilize. I was reeling from the shock of being diagnosed diabetic. I want to restore my life and body as closely as I can to prediabetic condition. NY) ix . Williams (Houston. He puts the health of the individual on the individual and not the healthcare industry. She sent me two books and while I refer to the other occasionally. He is very structured and analytical. his advice for changing our lives for the better is right on.com 1-800-813-1927 “I love that McCulley tackles this disease. I owe my positive outlook to this wonderful book. And the average person (non-scientist) will benefit from this book by it's well thought out design. NV) “This book is worth the investment and will actually help you recovery from type II diabetes. I loved it” Janeice Pennington (Hawaii) Death to Diabetes. Personal responsibility for self is what he calls for. Over half of all Type 2 diabetics who strictly follow his advice will be cured of their diabetes problem. He is methodical in his approach as an engineer and uses the expertise of other scientist and healthcare professionals to support his views. I am listening.

deathtodiabetes. If you want to do your own research.there is hope for diabetics. it's real. If I could read the other tombstones they would probably have other diseases engraved on them. This book does not ignore the power of the human spirit. Priest (Webster. but this is the first health book that I've read that takes me one or more steps beyond the others to explain why I should do something or why something happens the way it does. and.BOOK REVIEWS DEATH TO DIABETES COOKBOOK This book is changing my life. This book is written from DeWayne McCulley's personal experience at beating Type II Diabetes and I can tell from this book he has done a great deal of research. I've read many health books.com 1-800-813-1927 This book is not theory. It explains why most vitamin supplements don't work and how to figure out if your supplements are any good. I've never read a health book that provided inspirational quotes from people like Oprah. It explains in simple terms why people are diabetic and what they can do to change that in a short period of time. LLC www. Muhammad Ali. And. there is so much more. If you just want to get better. It walks you through each step (stage) in easy-to-follow steps. and Arthur Ashe. you can just follow the steps. I am Insulin Resistant and overweight which I learned from this book is a precursor to Diabetes Type II. DeWayne McCulley's personal story is so inspiring -. And. I pick it up and start reading in any chapter and I'm not able to put it down until I finish the chapter! Death to Diabetes.and it explains why. Until now. and I don't have Type II Diabetes! Notice on the cover that it also has tombstones for Obesity and High Blood Pressure. NY) x . If you want to understand the science. it's in there. I have tried everything for years (various food programs and various forms of exercise) and have not been able to lose weight. P. it gives you medical references. it gives you ideas how to use that spirit to get well! It even warns you about some of the health scams and healthy foods that are not healthy -. You can become your own expert by reading this book. I use this book like I use an encyclopedia.

go to the website www. CD.com. and other products offered by Death to Diabetes.deathtodiabetes. LLC www.com 1-800-813-1927 xi .) Death to Diabetes Program: The Roadmap: The 10 Steps Death to Diabetes Wellness Journal Audio CDs Audio Book CD Set The 10 Steps to Beat Type 2 Diabetes The 7 Mistakes That Diabetics Make Why Diabetics Remain in Diabetic State DVDs The 10 Steps to Beat Type 2 Diabetes Death to Diabetes Lecture Death to Diabetes Workshop Nutrition: The 5 Super and 5 “Dead” Foods Death to Diabetes. For an updated list of products (and services). DVDs.DEATH TO DIABETES COOKBOOK PRODUCTS Death to Diabetes® Products The following is the current list of books.deathtodiabetes. etc. Books/Booklets Death to Diabetes Diet Cookbook – Super Meal Recipes to Prevent and Beat Type 2 Diabetes The Death to Diabetes Handbook – Beat Type 2 Diabetes 10 Steps 90-Day Diabetes Boot Camp & Meal Planner Death to Diabetes Training Workbook Death to Diabetes Training Booklets Wellness Guides (for high blood pressure. high cholesterol. LLC.

or can be used as part of an overall health and wellness plan that may include other resources such as our online videos. xii . Always consult with your doctor before you implement any changes to your diet. The U. or lifestyle. supplement usage. and should not be considered a substitute for expert medical opinion. caused or alleged to be caused directly or indirectly by the information contained in this book.NOTICE DEATH TO DIABETES COOKBOOK Notice to Readers This cookbook is written with the express purpose of sharing the many recipes that were provided to the author by his mother. Consequently. his daughter. This diverse set of learning tools have been developed to make it easier for you to acquire the knowledge and become empowered in your decision-making to improve your health. You (the reader) are responsible for making any decisions regarding the suitability and validity of the information provided in this book. damage or injury. his brother Greg. DVDs.com 1-800-813-1927 This cookbook was developed based upon feedback and questions from diabetes workshops. and various people from churches and from across the country. and the book that started it all – Death to Diabetes. your diabetes health coach and other healthcare professionals. Death to Diabetes. lectures. Food & Drug Administration has not verified any therapeutic claims expressed or implied in this book. S. LLC www. It is imperative that you always consult with your doctor to discuss your health state and determine your specific course of action. health coaching sessions. and emails from people across the United States. and from other countries. The information in this book is not intended to prescribe any form of treatment for any illness or medical condition. The author shall have no liability or responsibility to any person or entity with respect to any loss.deathtodiabetes. phone calls. exercise regimen. This information should be used as a guide in interacting with your doctor. This cookbook can be used alone. the information in this book is provided for informational purposes only and is by no means meant to be a substitute for the advice provided by your own doctor and other healthcare professionals. audio CDs. his sister Margo.

................ 18 Food Preparation and Cooking Tips...... 17 Food and Socialization .............. 8 Chapter 3............................................................................................ Super Meal Model® ............................................... LLC www............................................................................................................................DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS Table of Contents Acknowledgements ........................................................................................ 24 Chocolate Coated Confections ............................................................................ 24 Cereal ................................................................................................................. Managing Diabetes...................................................................... 21 Beverages ......................... Introduction.......................................................................................... 25 Fats.......................................................................................................................... 25 Desserts ............................................. 24 Dairy ........................................................................................................................... Food Tips ................................................................................................................................... 5 The Super Meal Model (Diagram) ....................xxi Chapter 1......................................... 4 Chapter 2..................... 16 Importance of Food and Ethnic Cultures..com 1-800-813-1927 xiii ................. xi Notice to Readers............................................. 15 Planning & Preparation .............. 20 Beef .................................................. 23 Carbohydrates ..................................................deathtodiabetes......................................................xiii Don’t Delay! -....................................................... 22 Bread Crumbs (Crunchy Coating) ..........................................iii Death to Diabetes® Products ...................................................................................................................................... Oils ..................... 10 The 7 Diabetes Wellness Factors........... 29 Death to Diabetes.................................................................................................................................................................................................................................................................................................. 23 Bread: Sprouted Grain................................. 15 Meal Planning Strategy for Type 2 Diabetics ........................................................................................... 19 Apple Butter Spread................................................................................................................ 12 Chapter 4....................... 20 Beans................................................................................. Grains.. 7 Calorie Counting ......................................................................................................................................... 1 Recipe Categories ..... 10 The 10 Steps to Beat Type 2 Diabetes .. 5 The Death to Diabetes Nutritional Protocol ...................Get Started Now!.................................... Nuts & Seeds..................... 23 Bread: Sourdough ....................................................................................................................................................................................................................... 1 Purpose ........................................................... 27 Fish............xii Table of Contents................................................................

.................................................................................................................................. 40 Sandwiches................................................................................................................................................... 68 Chapter 5....................................................................................................................................................................................................TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK Flour Substitutes...................................................................................................................................................................... 31 Ice Cream.............................. 37 Probiotics and Prebiotics ..................................................................................................... 72 Barbecued Ribs ......................................................................................................................................................................................................................... 36 Pasta................................ 41 Seasoning: Spices and Herbs ........................................................... 31 Juicing ....................................................................................................................................................................................................................................... Frying.................................................................................. 62 Yogurt............................................................................................................... 37 Pita Pizza................ 35 Mushrooms....................................................................................... 62 Meal Planning & Grocery Shopping Tips ..... 35 Meat.......... 34 Mashed Potatoes................................................................................................................... 73 Barbecue Sauce 1....................................................................................................................................................................................................................................................... 38 Restaurants: Eating Out at Restaurants ............... 33 Macadamia Nuts ..................................................................... 71 Barbecued Chicken............................................................. 29 French Fries.................... 42 Snacks .............. 37 Quiche .......................................................................................................................................................... 40 Salads .............................................................................................................................................. 59 Vegetables .................... 54 Soups ............................ 39 Rice............................................... 55 Sugar and Sweets .......................................................................................................... 34 Mac & Cheese ...................................................................................................................... 31 Lunches: Quick Lunches................................ 64 Reading Food Labels........ 58 Tofu ...................................... 60 Whole........................................................................................................................................................................... 55 Tea........................................................................................................................deathtodiabetes........................... 54 Split Pea Soup ........................................................................................................................................ 41 Seasoning: How to Use Spices and Herbs ................................................................................... LLC www............................................... 71 Barbecued Beef ................................................................................................... 54 Succotash .................... 75 Death to Diabetes................................................................................................ Recipes................... 59 Turkey......com 1-800-813-1927 xiv ................................................................................................................................................................................................

............................................................................................................................................................................................................................................... 95 Casserole: Crockpot Layered Enchilada............................................................................................................................................................................................. 89 Cabbage & Fish............................................................................................. Dessert: Apple Pie 2 (Less Flour) .... 79 Beef: Sirloin Wraps.................................................. 76 Beef: Filet Mignon with Mushrooms ................................ 104 Chicken Parmesan ....................................................................................................................................................................................................... 83 Broccoli & Egg.................................................................................................. 88 Brussel Sprouts with Sweet Potatoes ........................ 94 Casserole: Chicken and Broccoli...... 91 Casserole: Broccoli ............... 90 Cabbage Slaw ............... 97 Casserole: Lentil ........................ Dessert: Apple Pie 3 .................................................................................................. Error! Bookmark not defined.................. 77 Beef: Meatloaf with Tomato Sauce ................... 107 Dessert: Apple-Strawberry Dessert.................. 87 Broccoli and Tofu Pasta ............... 106 Chili: Veggies and Turkey...................................... 93 Casserole: Cabbage.................. 81 Beef: Beef Taco ............ LLC www... 78 Beef: Pepper Steak & Vegetables............................................................................ Error! Bookmark not defined....................... 82 Beef: Beef Tortilla .................... 99 Casserole: Turkey Broccoli ........................ 85 Broccoli with Onions & Almonds .................................................. 84 Broccoli & Salmon ....................... 98 Casserole: Squash .................................................................................................................... 108 Dessert: Apple Pie 1 (Less Flour) ........................................ 96 Casserole: Eggplant ............................. 92 Casserole: Broccoli & Rice .................................................................................................................................com 1-800-813-1927 xv .............deathtodiabetes........................................................................... 109 Dessert: Brownies (Applesauce) ..............................................................................................................................DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS Barbecue Sauce 2............................................ 103 Chicken and Broccoli Quiche............................................................................................................................................. 101 Casserole: Zucchini-Mozzarella ...................................................................... 100 Casserole: Soybean ............................................................ 111 Death to Diabetes........... 105 Chili ............................................................................. 102 Chicken.......................................... Broccoli & Rice ....................................... 110 Dessert: Cake (Apple Cake – Wheat-Free).......................................................................................................................................................

.................................................................... 142 Italian: Lasagna (Vegan with Tofu) ................... 133 Gumbo: Okra and Chicken ... 131 Grits and American Cheese ... 152 Italian: Pizza (Muffin “Quickie”) ..................... 136 Gumbo: Turkey Gumbo Soup ........................................................................................ 125 Enchiladas: Crockpot Chicken Enchiladas ....................................... 129 French Toast (Low Fat)........... 127 French Toast (Almond-Crusted) ............................................................................ 115 Dessert: Cookies -........................................................................................................................... 144 Italian: Lasagna (Vegetable) .................................... 140 Hot Dogs: Chili Hot Dogs ........................................................................................................ LLC www.Chocolate Chip & Flax .............................................. 150 Italian: Pizza (Meat and Crust)........ 126 Enchiladas: Turkey and Black Bean Enchiladas ............................................................................................................................................. 139 Hot Dogs and Cabbage ............................... 137 Ham and Eggs....... 134 Gumbo: Seafood ...Chocolate Gingerbread..................................................................................................................................com 1-800-813-1927 xvi .................deathtodiabetes......................................................... 130 Grilled Vegetables ......................................... 123 Eggs: White Omelet ......... 113 Dessert: Cake (Lemon Pound)......................................................................................... 154 Death to Diabetes....... 124 Enchiladas: Black Bean and Vegetable Enchiladas................................................................. 120 Eggs: Omelet.......TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK Dessert: Cake (Chocolate Flourless) ........... 114 Dessert: Cookies -..................................... 132 Gumbo: Chicken and Rice .......................................................................................................................................................................... Spinach and Mushroom........................................... 153 Italian: Pizza (Tofu)............................... 117 Dessert: Ice Cream (Homemade) ............................................... 121 Eggs: Poached ....Oatmeal and Raisin................................................................... 141 Italian: Lasagna........................................................................................................................................ 146 Italian: Pizza (Casserole)................................................. 122 Eggs: Scrambled with Tofu ..................................................... 148 Italian: Pizza (Homemade) ........................ 119 Eggs and Smoked Salmon ........... 138 Hot Dogs and Beans ............................................................................. 116 Dessert: Cookies -.................................................... 118 Dessert: Quick Desserts ................................................................................................................................................................................................................................................................................. 128 French Toast ....................................................................................................................................

............................com 1-800-813-1927 xvii ................................................ 168 Omelet: Zucchini.............................................................................................................................................. 175 Pork Chops with Caramelized Apples and Onions .................................................. 159 Juice: Flaxseed & Apple................ 186 Death to Diabetes........................................ 184 Salad: Avocado and Tuna Salad ........................................ 173 Pork Chops (Baked) ...................................................... No Cheese) ................................................................................ 161 Muffins: Date Bran......................... 156 Italian: Pizza (Vegetable..................................................................................................................................................................... 177 Red Beans and Rice ......................... 164 Omelet ............ 170 Recipe for Apple Butter Puree ............. 165 Omelet: Spinach ..................................................... 182 Salad: Avocado....................................................................... 185 Salad: Barley and Black-Eyed Pea ...................... 181 Salad: Avocado and Chicken Salad ............................................. 169 Pancakes Buckwheat & Flaxseed ..................................................................................................... 159 Juice: Tomato & Garlic ............................................................................ No Cheese)......................................... 158 Juice: Celery-Parsley-Garlic ("Rejuvenator") .............................. 155 Italian: Pizza (Vegetable) .............................. 171 Recipe for Blueberry Syrup............................................................................................ 174 Pork Chops (Baked) ................ 160 Juice Drink “Quickie” ................................................... 180 Salad: Avocado and Cherry Tomato Salad ......................................... 167 Omelet: Veggie....... Kumquat.................. LLC www.......................... Croutons ............................................................................................................................ 178 Salad: Asparagus............. 176 Pork Chops (Stuffed) ...................................................................................................................................................... 166 Omelet: Vegetables........................ 157 Juice: Celery-Spinach-Parsley ("Potassium Broth") ................................................................... 158 Juice: Cucumber Celery Cooler......................DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS Italian: Pizza (Vegan.............. 183 Salad: Avocado and Smoked Turkey Salad ........ Garlic............................................................................... 160 Muffins: Apricot Oatmeal ......................................................................... 172 Pancakes Oat Bran ............................ 162 Oatmeal.......................................................................................................................................................................................................................................................deathtodiabetes......................... Grapefruit & Watercress ................. 158 Juice: Cucumber-Beets ("Body Cleanser") ................................................................................................. 163 Okra and Shrimp. 179 Salad: Avocado and Broccoli Salad ...............................................

............................................. 217 Sandwich: Bacon and Egg ........................................................... 208 Salad: Tuna and White Bean..................................... 233 Sandwich: Tempeh .. Pasta..................... 202 Salad: Spinach and Shrimp.... 192 Salad: Fettuccini with Tomatoes and Artichoke Hearts................................. 207 Salad: Triple Bean & Canned Salmon .................................................. 209 Salad: Tuna (Seared) and Bean.................................................................................... LLC www...................................................................................................... Cranberries and Vinaigrette .................... 225 Sandwich: Ham ................................ Tomatoes & Peppers.................................................................... 196 Salad: Grilled Turkey..................................... 204 Salad: Triple Bean........................................................................................................................... 232 Sandwich: Sub Quickie ................... 189 Salad: Carrots & Raisins .................. 235 Sandwich: Tofu ....................................... 203 Salad: Steak.................................................... 188 Salad: Broccoli....................................... 221 Sandwich: Chicken Salad .......................... 211 Sandwich ALT – Avocado............. 218 Sandwich: Beef .................................. Onions............................................................................................................................................................. 227 Sandwich: Hot Dogs ........................................................................ 190 Salad: Chicken with Apple and Walnut....... Salmon & Walnuts .................................... 201 Salad: Spinach........................................................................................................................ 187 Salad: Broccoli and Barley ............. 194 Salad: Fruit ...................................................... Peppers....................... 237 Death to Diabetes......................................... 223 Sandwich: Grilled Cheese .......................................................................................................................................................... 219 Sandwich: Chicken (Hot)..... 198 Salad: Romaine & Spaghetti Squash Parmesan........................................................................... 236 Sandwich: Tuna .......... 226 Sandwich: Hamburger ............................................................................................................................TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK Salad: Beef and Pepper ................... Vinaigrette .................................................................................................................... 210 Salad Dressing Recipes ........................................................................................... 222 Sandwich: Chicken Salad (Warm) ........ 195 Salad: Grilled Chicken and Lemon-Yogurt Dressing .............................................. 200 Salad: Spinach........... Tomatoes......com 1-800-813-1927 xviii ....... 231 Sandwich: Mozzarella & Veggie............................................... Lettuce & Tomato......................... 234 Sandwich: Tenderloin.......................................................................deathtodiabetes.......................................................................................................................................... 191 Salad: Chicken (Grilled) and Spinach...

......................................... 270 Soup: Chickpea 1.............................................................................................................................................................................................................................................................................................................................. 256 Smoothie: Fruit........... 260 Snack: Nuts & Fruit......... 243 Seafood: Fish (Baked) with Parmesan Cheese.................................................................................. LLC www...................................................................................... 238 Sandwich: Turkey Burgers (Cheese-Stuffed) ................................ Nuts & Yogurt ......................................................com 1-800-813-1927 xix .................. 250 Seafood: Tilapia with Mushroom Sauce...................... 252 Seafood: Tuna (Grilled) & Marinated .......... 258 Snack: Cajun Chicken Fingers ................................................................................... 269 Soup: Chicken Noodle ......................................................................................................................................................................................... 257 Smoothie: Fruit “Quickie”............... 271 Soup: Chickpea 2................................................................................ 260 Snack: Mix ‘n Match ............................................................................................................................. 253 Smoothie: Apple Cinnamon .................................................................. 267 Soup: Cabbage... 263 Snack: Turkey Sandwich...... 261 Snack: Raw Veggie Platter . 264 Snack: Veggie Pita Pizzas..................................................................................................... 246 Seafood: Scallops with Spaghetti................................................. 265 Soup: Black Bean............................ 266 Soup: Black-Eyed Peas & Vegetables .......................................................................................... 255 Smoothie: Berries & Flaxseed................ 258 Smoothie: Strawberry Flax Smoothie............................................................................................................................ 259 Snack: Juice “Quickie” Drink ................................................ 261 Snack: Parsley Hummus ............................................................................. 241 Sandwich: Turkey Burgers ............. 272 Soup: Chowder with Fish ................................................................................................................... 239 Sandwich: Roasted Vegetables.................................................................................................... 255 Smoothie: Blueberry Smoothie ............ 254 Smoothie: Banana and Peach.................................................................................................................. 242 Seafood: Crab Bake ....................................................................................................................................... 244 Seafood: Salmon (Baked) with Cucumber Dill Sauce......deathtodiabetes... 273 Death to Diabetes...... 262 Snack: Seasoned Pita Chips ............ 248 Seafood: Shrimp in Tomato Sauce..............DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS Sandwich: Turkey ............. 245 Seafood: Salmon (Grilled) with Green Beans........................................................................................................................... 240 Sandwich: Turkey Caesar.......

......................................................................... 308 Contact Information .......................... 304 Vegetarian Jambalaya...... Onions .............................................................................................. 297 Stir-Fry: Shrimp................................................................................................................................................................................................................................... 280 Soup: Tomato Vegetable .......... Carrots & Broccoli ........................................................................................................................... 296 Stir-Fry: Sweet and Sour with Pork........................................................ 288 Stew: Lentils......................................................... 293 Stir-Fry: Broccoli & Chicken ................................................................. 282 Soup: Vegetable Chili ....................... 284 Spinach & Egg ..... 279 Soup: Tomato............................. 289 Stew: Okra and Shrimp ..... 283 Soup: Zucchini & Tomato.................... 281 Soup: Turkey Vegetable Soup.......................... 286 Stew: Chicken........................................................deathtodiabetes............... 278 Soup: Split Pea ......... 301 Stuffed Green Peppers ................................................ 303 Turkey Cutlets with Lemon and Parsley ................................ 274 Soup: Lentil .................................................... 276 Soup: Shrimp Vegetable Soup ....................................................................................................... Tomatoes...................................................................................................................................................... 311 Death to Diabetes............... 300 Stir-Fry: Turkey & Vegetables ............ 275 Soup: Okra ......................................................................................................... 292 Stir-Fry: Broccoli & Cabbage..................................................................................... 294 Stir-Fry: Chicken & Vegetables.................. 305 Venison and Chestnut Casserole ......................................... LLC www............... 302 Tofu With Peppers...................................................... 306 Alternative Healthier Foods .................................................................................. 285 Spinach and Salmon .................................................................................................................................................................... Cabbage......................................... 295 Stir-Fry: Sweet and Sour with Chicken ......................................................................................................................................com 1-800-813-1927 xx ....................................................................... Peanuts.............. and Mushrooms ............... 299 Stir-Fry: Tofu & Vegetables...TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK Soup: Crockpot Taco .................................................... 291 Stew: Vegetable and Coconut .

com 1-800-813-1927 Note: You should always measure your blood glucose before meals and 2 hours after your meals to determine which of these recipes are best for you. 1 cup steamed Brussel sprouts and 1 cup steamed broccoli 5 oz. mushrooms. extra virgin olive oil (add after steaming vegetables) 16 oz. spices 1½ tbsp. baked skinless chicken breast (or 5 oz. LLC www. 1 ½ cups steamed spinach (or 1 cup steamed broccoli) 2 oz. a glass of water 1 cup of grapes. 2 oz. organic/raw juice. white tea) Optional meal: a raw salad that contains the aforementioned foods with Romaine lettuce and organic salad dressing Super Snack The following nutritious snacks require very little time to prepare. a handful of walnuts/almonds. xxi . filtered water 1 slice of toasted sprouted grain bread (optional addition) Super Dinner This type of dinner sets the stage to help the body cleanse/detoxify and repair itself while you sleep. water Death to Diabetes. blueberries. of ground flaxseed 1 cup of yogurt. mushrooms. filtered water (or 16 oz. spices 1 tbsp.Get Started Now! Super Breakfast This type of vegetable-based breakfast provides a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing. extra virgin olive oil (add after steaming vegetables) 1 slice of sprouted grain bread 16 oz. mix in 2 tbsp.Don’t Delay! -. water 8 oz. a handful of trail mix/pulse food (nuts/seeds). or an Omega-3 egg) ½ yellow pepper. wild salmon) ½ red pepper. glass of water 4-5 whole grain crackers. add flaxseed. 1 apple. canned salmon/tuna.deathtodiabetes. baked wild salmon (or sardines.

deathtodiabetes.com 1-800-813-1927 .Death to Diabetes. LLC www.

Chapter 1. my brother Greg. Because this cookbook was designed to focus on content and provide more complete meals. 1 . Death to Diabetes. I also modified recipes from health-oriented websites to align with my Super Meal Model for Type 2 Diabetes. I felt that content was a lot more important than looks when it comes to fighting such a serious disease as diabetes. LLC www. and because of requests from many of my readers.com 1-800-813-1927 This cookbook provides more than 300 recipes and food tips to help diabetics fight their diabetes. there are a lot more pages of recipes but without the pretty colored pictures. and emails from some of my readers. I was asked to develop a cookbook of recipes that provided a variety of super meals and super snacks. teleseminars.deathtodiabetes. this cookbook was designed to address the following top problems that many diabetics and my readers expressed during workshops. and via email: What to Cook/Not Cook Favorite Foods/Cravings Time Money The ideas for many of the following recipes came from my daughter Cynthia. others from various churches. customers I met from my workshops. Introduction Body Spirit Mind Purpose Because of the success of my book Death to Diabetes – The 6 Stages of Type 2 Diabetes Control & Reversal. my mother. which would have driven up the cost of the book. More importantly.

specifically to address how to enjoy your favorite foods. French fries. so there are specific meal planning and grocery shopping tips that will help you to save money with your grocery bill. This is due to the fact that there are 7 wellness factors that diabetics must manage besides their meals. This cookbook is truly unique because it is not designed like most cookbooks with sections for breakfast. meal planning tips.deathtodiabetes. desserts. There are also food tips about eating out at restaurants. Favorite foods for different ethnic cultures are addressed by providing food tips about transforming your favorite foods into healthier versions so that you can enjoy eating again and not suffer the unnecessary health complications. Day-to-day planning and managing your diabetes is a major concern that diabetics have. and recipes about preparing snacks. lunch or dinner. mac ‘n cheese. quick lunches and various dishes. recipe sections for desserts. and pizza – that enable diabetics to enjoy these foods instead of avoid them and feel deprived. Time is a key issue that diabetics struggle with. For example. lunch. Death to Diabetes. fried foods. and dinner. the recipes are listed in alphabetical order. This is a major oversight that leads to an unhappy diabetic. flour. For that reason. As a result. reverse your diabetes – from the Death to Diabetes book.com 1-800-813-1927 Money is another issue that diabetics (and all of us for that matter) struggle with.INTRODUCTION DEATH TO DIABETES COOKBOOK In addition. there are hundreds of specific food tips. there are food tips about various spices and how they can be used to enhance the taste of various foods while ensuring that the meals will be healthy and beneficial to diabetics. ice cream. In addition. there are food tips about bread. sugar and sweets. and. Sweets is another issue that diabetics struggle with. LLC www. so there are food tips about desserts. 2 . The primary reason for not doing this is because many of the super meals can be eaten for breakfast. Most diabetic cookbooks ignore the importance of culture and how it influences our food choices. so there are food tips. this cookbook identifies those 7 factors and provides an overview of the 10 steps to control. chocolate.

please send it to us at engineer@deathtodiabetes. you can design your own diabetes meal plan to suit your taste. health needs and lifestyle. In addition.deathtodiabetes. If it is approved. Death to Diabetes. And. LLC www.com 1-800-813-1927 Following that chapter are more than 200 recipes of super meals and super snacks that you can use to develop your own customized meal plan. The following chapter provides general food tips for grocery shopping. 3 . you will receive credit for the recipe and a 10% discount on your next purchase. and meal preparation. However. you can modify these recipes to expand your food selections even further.com). Please Note: If you have a favorite recipe. don’t forget that you can convert many of your own favorite meal recipes to super meal recipes by using the Alternative Healthier Foods table in the Appendix.DEATH TO DIABETES COOKBOOK INTRODUCTION Once you have a good understanding of the Super Meal Model. you should always measure your blood glucose before your meals and 2 hours after your meals to determine which of these recipes are best for you. meal planning.

with the following major sections: Barbecue Beef Broccoli Brussel Sprouts Cabbage Casserole Chicken Chili Dessert Eggs Enchiladas French Toast Grilled Vegetables Grits Gumbo Ham Hot Dogs Italian (Lasagna. These recipes are not grouped like most recipe books. refer to the Death to Diabetes 90-Day Diabetes Boot Camp & Meal Plan book. The reason for this is because many of the recipes can be used for breakfast. LLC www. lunch and dinner.RECIPE CATEGORIES DEATH TO DIABETES COOKBOOK Recipe Categories The recipes in the Recipes section are provided in alphabetical order. If you do not have the time to develop your own meal plan. or dinner.com 1-800-813-1927 These recipes are grouped into these categories to make it easier to develop your own meal plan for the next 90 to 180 days. lunch. 4 . Pizza) Juice Muffins Oatmeal Okra Omelet Pancakes Pork Chops Red Beans Salad Sandwich Seafood Smoothie Snack Soup Spinach Stew Stir-Fry Stuffed Green Peppers Tofu Turkey Vegetarian Jambalaya Venison Death to Diabetes. with sections for breakfast.deathtodiabetes.

lean protein.com 1-800-813-1927 More importantly. and. fructose corn syrup. some fruits. refined sugar.30% (Carb-ProteinFat) Meal frequency: 4-6 times a day Fiber content: 32 to 35 grams each day Macronutrient quality: whole food. and. In general. The following is a list of the key attributes of a super meal or super snack: Meal size: 400-500 calories Meal balance of macronutrients: 40% . filtered water.deathtodiabetes. super meals must reduce or avoid the 5 “dead” foods: refined flour. excess saturated fat from fatty animal meats.Chapter 2. protein. not processed (packaged) foods Food state: at least 50% raw vegetables vs. tobacco. a super meal or super snack must provide a balance of carbohydrates. some organic whole grains. OTC drugs and prescription drugs. cooked vegetables Nutritional supplementation: Food-based. LLC www. starchy foods. and fat. Death to Diabetes. and utilize the 5 “live” super foods: vegetables. various drugs. Super Meal Model® Body Spirit Mind The Death to Diabetes Nutritional Protocol The Death to Diabetes Super Meal Model is designed to address the nutrient deficiencies and hormonal imbalances associated with Type 2 diabetes.30% . plant oils. caffeine. trans fats (partially hydrogenated oil). not synthetic Food quality: organic where possible 5 . including alcohol.

and. fiber. speeding up metabolism. especially the refined flour. shut down consuming all of the 5 “dead” foods. and have reached the normal blood glucose range of 80 mg/dl to 110 mg/dl. your diabetes meal plan must focus on vegetables. LLC www. raw juices. and drugs/medications. However. more importantly. 6 . Meal Plan Strategy: In order to achieve these health benefits. especially in the belly area. Refer to Chapter 7 of the Death to Diabetes book for more details. Death to Diabetes. you should continue to focus on vegetables. and other anti-inflammatory foods. Reduces micro-inflammation and excess oxidative stress. soups. Prevents excess insulin production. Increases thermogenic mechanisms. refined sugar. aids digestion and strengthens the immune system. and no grains.deathtodiabetes. colon health. Promotes fat burning. and the removal of extra cholesterol. Promotes regularity. partially hydrogenated oil. Omega-3s. energy production. salads. Promotes growth of friendly intestinal bacteria. high fructose corn syrup.SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK The key health benefits of the Super Meal Model include the following: Promotes blood glucose stabilization. and weight loss. if your blood glucose level and other inflammation markers have not improved. more vegetables.com 1-800-813-1927 Eventually you can introduce some of the more carbohydrate-dense meals such as the casseroles and some grains – as long as your postmeal blood glucose levels have steadily come down.

LLC www. but have been unsuccessful with controlling and reversing their diabetes.deathtodiabetes. Note: You should always measure your blood glucose before and 2 hours after your meals to determine which of these recipes are best for you. the Death to Diabetes Super Meal Model is designed to fight.com Note: Many diabetics have tried counting calories or counting carbs. Why? Because calorie or carb counting alone does not ensure that your meal is nutritious enough to fight the root causes of your diabetes. and reverse your diabetes. 1-800-813-1927 7 .DEATH TO DIABETES COOKBOOK SUPER MEAL MODEL The Super Meal Model (Diagram) Death to Diabetes. On the other hand. control.

then. the number of grams for each of these macronutrients would be: Carbohydrates: 720 divided by 4 = 180 grams Protein: 540 divided by 4 = 135 grams Fat: 540 divided by 9 = 60 grams 8 . 1800 calories would be your daily target calorie count.com 1-800-813-1927 Next. Death to Diabetes. you need to determine the amount of calories you require on a daily basis to maintain your current weight – this is known as your maintenance calorie count. you need to set a target calorie count that is at least 20% below your current maintenance calorie count of 2250: 2250 – (20% of 2250)= 2250 – 450 = 1800 So. In order to accomplish this.SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK Calorie Counting Calorie counting can be tedious and frustrating. using 40%-30%-30% as a starting point. you can use calorie counting as a tool or guide to help you design your daily/weekly meal program. let’s use 2250 calories as the maintenance calorie count. You can determine this by using one of the calculators on any of the many diet-related websites – just google with “diet calculator”. And. However. fat. If the overall goal is to lose weight. For an example. specifically. LLC www. 4 calories in each gram of a protein. the calories would be distributed as follows: Carbohydrates: 40% of 1800 = 720 Protein: 30% of 1800 = 540 Fat: 30% of 1800 = 540 Since there are 4 calories in each gram of a carbohydrate. once you become familiar with the physical size and calorie counts for various foods. first.deathtodiabetes. and 9 calories in each gram of a fat. you will not have to spend a lot of time counting calories at each meal.

let’s assume that you are going start with a total of 4 meals/snacks each day. you need to divide each of the gram numbers by the number of meals/snacks that you plan to have each day. to determine the number of grams (of each macronutrient) for each meal/snack. obtain a nutrition or diet book that provides this information. 210 cal Protein: 33.5 g. 157 cal Fat: 15 times 3 plus 7.5 g. If you are not familiar with the number of grams and calories for different foods. That means each meal/snack will have the following distribution of grams and calories: Carbohydrates: 180 divided by 4 = 45 grams Protein: 135 divided by 4 = 33. LLC www.4 g. As a result. once you begin eating more “live” foods and more frequent meals.deathtodiabetes.DEATH TO DIABETES COOKBOOK SUPER MEAL MODEL Next. but. Note: This is a simplistic model that does not take into account the addition of lean muscle tissue as a health goal. let’s say by 50%.75 grams Fat: 60 divided by 4 = 15 grams If you assume that the snack is much smaller in size and calories.com 1-800-813-1927 These numbers may appear small initially. and 7. it will contain 22. 9 .5 divided by 3 = 17.75 times 3 plus 16. For this example. your body chemistry will make the proper adjustments and you will actually find it difficult to eat 1800 calories every day – unless you consume a lot of “dead” food or exercise more than 60 minutes a day.9 divided by 3 = 39.5 grams of carbohydrates.9 grams of protein.5 divided by 3 = 52. That would require a higher target calorie count and at least five if not six or seven meals/snacks each day. then. each of the three major meals will have the following distribution of grams and calories: Carbohydrates: 45 times 3 plus 22. 16. 157 cal Death to Diabetes.5 grams of fat.

there are 7 wellness factors that diabetics must control if they want to properly manage their diabetes and have the opportunity to beat and reverse their disease. LLC www.Chapter 3. Nutrition 3. DVD or CD set. Exercise 4. Managing Diabetes Body Spirit Mind The 7 Diabetes Wellness Factors As described in the Death to Diabetes book. 10 . Wellness Planning Death to Diabetes. Blood Glucose Testing 5.deathtodiabetes. The seven (7) wellness factors are: 1. Support Systems 7. For more details about these wellness factors. Knowledge 2.com 1-800-813-1927 These 7 wellness factors are depicted in the following diagram from the author’s diabetes wellness program. Mind & Spirit 6. refer to the Death to Diabetes book. Please keep these wellness factors in mind as you develop your diabetes meal plan.

deathtodiabetes. LLC www. 1-800-813-1927 11 .com Note: The 7 wellness factors are the foundation of The 10 Steps to Control & Reverse Type 2 Diabetes. which are shown on the following page.DEATH TO DIABETES COOKBOOK MANAGING DIABETES The 7 Diabetes Wellness Factors Death to Diabetes.

Use a journal/logbook to record. and other healthcare professionals to communicate your health goals and build your relationships. fruits. 1. 6. starches. using the Super Meal Model. yoga. grasses. animal meat. and connect with your inner spirit. and drugs. go to medicalrelated websites. track. Work with your doctor. 4. nutrition. help relieve the stress.com 1-800-813-1927 12 . and talk to other (healthy) diabetics. whole grains. legumes. LLC www. plant protein. 5. Ensure your treatment is focused on repairing your body and reducing your drug usage/dependency and not just suppressing the symptoms. Develop an overall (proactive) wellness plan. exercise. raw juices. Exercise consistently by stretching/walking 30 to 45 minutes four to six times a week. and cold-water fish. Increase your blood glucose testing to at least 4 times a day. Death to Diabetes. Utilize exercise.THE 10 STEPS DEATH TO DIABETES COOKBOOK The 10 Steps to Beat Type 2 Diabetes Here are the 10 steps (from the Death to Diabetes book) to control and possibly reverse your Type 2 diabetes. Perform cleansing/detoxification to remove the toxins and waste. health coach. Address any excuses or barriers you may have before proceeding with your recovery plan. Take a wholefood or food-based supplement to complement your nutritional program and accelerate the healing process. 8. analyze and make changes. sea vegetables. especially white flour. especially bright-colored vegetables. Join a local support group to get information and share your problems with other diabetics. Eat 4-5 super meals/snacks each day. 9. 10. sugar. filtered water. Reduce/stop eating the 5 “dead” processed foods. Eat the 5 “live” super foods. Your insight may help someone in the group and will motivate you to continue making progress. 2. 7. prayer. Buy a steamer for your vegetables. Increase your knowledge about diabetes and its complications. drugs. or other meditation techniques to relax. plant oils. And. 3. add 10 to 15 minutes of weight/resistance (anaerobics) exercise on alternate days. including a post-meal test to customize your nutritional profile. Visit your local library.deathtodiabetes. trans fats. take classes.

LLC www. refer to the Death to Diabetes book. 1-800-813-1927 13 .THE 10 STEPS DEATH TO DIABETES COOKBOOK The 10 Steps Death to Diabetes.deathtodiabetes. DVD or CD set.com For more details about these 10 steps.

THE 10 STEPS DEATH TO DIABETES COOKBOOK Death to Diabetes. LLC www.deathtodiabetes.com 1-800-813-1927 14 .

LLC www. 15 . stoneware. especially soda and diet soda A juicer to produce fresh raw vegetable. flourless chocolate cakes.Chapter 4. glassware. to store and freeze future meals.deathtodiabetes. and. and creamy cheesecakes.com 1-800-813-1927 Obtain the following kitchen appliances (optional): A large pot to prepare vegetable soups Glassware-like containers to protect fresh vegetables and fruits. including soups A freezer to allow you to stock up on foods that are on sale A pressure cooker or portable convection oven (to save time when cooking) A coffee grinder (to grind up fresh flaxseeds) Springform pan for baking delicate confections. or some nonstick cookware to reduce the use of cooking oils A Foreman grill to drain the fat from the meat Death to Diabetes. grass and fruit juices Enameled cast iron cookware. Food Tips Body Spirit Mind Planning & Preparation The following general meal planning tips should be utilized to maximize the nutritional value of your meals and snacks. Obtain the following kitchen appliances (mandatory): A steamer to properly steam vegetables and prevent overcooking A water filter to provide filtered water A blender to prepare blended juices and replace bottled juices/beverages.

It is not necessary that all your food be organic unless you have a concern with pesticides and other harmful chemicals.deathtodiabetes. and especially no flour and no sugar. refined sugar. especially if you have a large family. In general. then. Ensure that you read the following Food Tips section. and inexpensive. fresh. trans fats. The following weeks can provide more carbohydrate-dense meals that include grains. if your blood glucose level and other inflammation markers have not improved. Death to Diabetes. and no grains. LLC www. more vegetables. and other processed foods with the “live” vegetables. grocery shopping is your way of selecting the right foods to obtain the “weapons and ammunition” to fight the “enemy” known as diabetes. The meals for the initial weeks should focus on vegetables. Try to stay on the outside perimeter of the store for the fresh foods and the foods that are healthier for your body. fatty meats. and other anti-inflammatory foods. healthy. or frozen vegetables and fruits instead of canned. and plant oils. nuts. If you choose to adopt the mentality that there is a war going on inside your body. vegetable oils. and how to use them with various foods and meats. avoid the middle aisles of the large grocery stores because that’s where they usually stock the processed foods. soups. fiber. raw juices. you should continue to focus on consuming more vegetables. which provides an abundance of ideas about food preparation and how to design tasty and scrumptious meals. Use the Alternative Foods table as a guide when you start shopping. The key is that you replace the “dead” refined flour. However. fruits.MEAL PLANNING DEATH TO DIABETES COOKBOOK Meal Planning Strategy for Type 2 Diabetics Depending on your health needs and finances. purchase organic. casseroles and desserts – assuming your blood glucose level has stabilized.com 1-800-813-1927 16 . Prepare vegetable soups and casseroles that are less time-consuming. There is a myth that eating healthy is boring and bland. There is a comprehensive sub-section about various spices and herbs. salads. Omega-3s. fish. beans. seeds.

history. The ingredients. LLC www.com 1-800-813-1927 People connect to their cultural or ethnic group through similar food patterns. society. Immigrants often use food as a means of retaining their cultural identity.DIABETES COOKBOOK IMPORTANCE OF CULTURE Importance of Food and Ethnic Cultures “Tell me what you eat. Death to Diabetes. People from different cultural backgrounds eat different foods. embrace your culture and learn how to transform your favorite meals and foods into healthier versions. and I’ll tell you who you are. you will not be happy when you change your eating habits. and types of food eaten at different meals vary among cultures. if you try to disregard that passion.deathtodiabetes.Food is an essential fixture of culture. It is found in every culture and every region of the country. or at some celebratory event. These food preferences result in patterns of food choices within a cultural or regional group. 17 . each fiercely proud and protective of its own signature dishes. In addition. Instead. The areas in which families live— and where their ancestors originated—influence food likes and dislikes. Refer to the Death to Diabetes booklet titled “Diabetes and Different Cultures” to understand different cultures and their favorite foods. and socialization. and it inhabits everyday conversation on a regular basis. there is a passion in every culture about eating. and comes with a complete set of customs. and how diabetics can enjoy their favorite culture-based foods. To avoid these patterns would be disastrous to a diabetic who is learning how to eat healthier. preferably a conversation that takes place over a meal. and nuances.” wrote Jean Anthelme Brillat-Savarin. This is one of the key reasons why ethnic groups have difficulty maintaining their changes to how they eat. It’s no fun to avoid the tasty and favorite foods of your own culture. renowned connoisseur of good food and drink in 1825. As a diabetic. preservation techniques. methods of preparation. So do not forget that your cultural background influences your food choices. Make no mistake about it -.

and not spend their time looking over their shoulder. including weddings. Instead. funerals. holidays. Food and Socialization Food is a key component of various celebratory events. there is a care taken in the preparation of food and produce that is complemented by a receptive audience willing to take the time to appreciate it. dinner parties. it is better to be proactive instead of reactive in these social events. Can you imagine any of these events without food? Have you ever been invited to an event that didn’t have food or the food was lousy? It is important that we don’t diminish the role that food plays in our social lives. Death to Diabetes. To that end.IMPORTANCE OF CULTURE DIABETES COOKBOOK Key Point: The Death to Diabetes wellness program is different from most diabetes programs because it does not ignore the role that culture plays in our food choices. Refer to the Death to Diabetes Meal Planning booklet for more ideas and tips about meal planning. or the embarrassment that you as a diabetic feels in this situation. Imagine the embarrassment that a host feels when they feel that they have let you down.com 1-800-813-1927 In addition. 18 . it becomes important for diabetics to plan for these events so that they can enjoy life. family reunions. you will have a better chance to enjoy these social events along with your friends and relatives. etc. LLC www. birthday parties. By being proactive.deathtodiabetes. picnics.

Frying Mushrooms Pasta Pita Pizza Probiotics and Prebiotics Quiche Restaurants: Eating out Rice Salads Sandwiches Seasoning: Spices/Herbs Snacks Soup Split Pea Soup Succotash Sugar and Sweets Tea Tofu Turkey Vegetables Whole Yogurt Death to Diabetes.DEATH TO DIABETES COOKBOOK FOOD TIPS Food Preparation and Cooking Tips The following food preparation and cooking tips will allow you to enjoy many of your favorite foods and maintain your blood glucose level within the normal range. Oils Fish Flour Substitutes French Fries Ice Cream Juicing Lunches: Quick Lunches Macadamia Nuts Mac & Cheese Mashed Potatoes Meats. LLC www.deathtodiabetes. Seeds Beverages Bread Crumbs Bread: Sourdough Bread: Sprouted Grain Carbohydrates Cereal Chocolate Dairy Desserts Fats. These tips are provided in the following section in alphabetical order: Apple Butter Spread Beans. Nuts.com 1-800-813-1927 19 .

Omega-3s. To get the most of apples’ health punch. Use barley flour when making fresh bread or pasta. To make apple spread. cloves. but. Consider whipping up your own apple spread.com 1-800-813-1927 Beans. improve the health of arteries. 20 . Soak beans (and discard the water) to break down the gas-producing sugars. rice pilaf -. Jonagold. reduce the risk of several types of cancer. salads.deathtodiabetes. rinse the beans to remove the excess sodium. Nuts & Seeds Add canned beans to soups. e. reduce heat. Recent scientific findings have shown that the compounds in apples may reduce cholesterol. and anti-cancer benefits. Puree in food processor and return to pot. Bring mixture to a boil.to provide more whole grain fiber. LLC www. The good thing about apples is that. amaranth. Grains. Use freshly ground flaxseed in salads and smoothies to increase the fiber. core and chop up enough apples (choose very sweet and crisp varieties. and allspice.FOOD TIPS DEATH TO DIABETES COOKBOOK Apple Butter Spread Your options for morning toast may seem limited to trans-fat free margarine or dicey. stuffed peppers.g. Your spread should keep for up to two months refrigerated in an airtight container. Avoid refined flour. Use barley in almost any recipe that calls for rice. Alternatives include: gluten-free flour. no matter where you live. keep in mind that recipes that require the gluten do not work as well. Death to Diabetes. because quercetin –– a star antioxidant –– is only found there. you need to eat the skin. low-carb or reduced-sugar jams. they are available year-round in your supermarket. and simmer until thickened. and even reduce agerelated damage to brain cells. and casseroles to provide fiber. or whole wheat flour. Unfortunately. Add cinnamon. and Fuji) to almost fill your largest pot. such as McIntosh. which contains gluten and a chemical called alloxan that damages the beta cells. ginger. stachyose and raffinose. oat flour. soy flour. Cook them in about an inch of water or apple cider until uniformly soft. And they are loaded with antioxidants and fiber.

Beef If possible avoid grilling. and carob chips. berry. Eat organic bacon and sausage if you miss them. which have been linked to cancer. The leanest cuts usually carry the label “USDA Select”. Avoid the meat if it has a lot of marbling – this indicates a lot of fat. Cut away any visible fat before cooking the meat to reduce the fat and toxin intake. sunflower seeds. plastic bag: almonds. and lunch meats. LLC www. ham. let the fat drip off. eat only the lean beef. Mix different nuts and seeds in a sealable. Toxic compounds are created that have been linked to several cancers. Avoid roasted nuts because roasting oxidizes the fat. Add a few dried apple. Death to Diabetes.deathtodiabetes. While broiling meat.DEATH TO DIABETES COOKBOOK FOOD TIPS Use whole grains such as amaranth and quinoa because of their higher content of fiber. cashews. Vitamin E. pecans. pumpkin seeds. to create your own trail mixes and healthy lunches. Drain and rinse. eat only organic USDA certified meat. Refrigerate nuts to protect the fat from turning rancid. Soak the nuts/seeds in a bowl of distilled water for 5-8 hours. To reduce these levels of carcinogens. especially red meat. If financially possible. Use ground turkey or chicken in place of ground beef for lasagna. unsweetened coconut flakes. walnuts. use lean cuts only. 21 . and protein. pineapple and/or papaya pieces. and Type 2 diabetes. Always soak nuts/seeds to break down the enzyme inhibitors which interfere with digestion (The enzyme inhibitors are nature’s defense mechanism of not being eaten before they can sprout and grow). sausage. Select beef contains 40% less fat than “prime” and 20% less fat than “choice”. Remove and discard the grains that float as they are likely rancid. Avoid smoked and processed meats such as bacon. etc. broiling or frying animal meat. macadamias. multiple sclerosis.com 1-800-813-1927 If you eat beef. pear. marinate them. but don’t let it drain on hot charcoal or a hot burner because this will produce undesirable fumes. and flip them frequently on the grill to reduce the cooking time. selenium. hot dogs. bologna.

ginger. rub the beef with some pepper or other spices to taste. use organic. mushrooms.com 1-800-813-1927 Note: The wine acts as a solvent to leach out a fair amount of the fat in the steak. free-range beef and use 20-25% less meat. and light soy sauce. then. burgers. sugar-free iced tea. The oil permeates the steak. Marinade meat overnight in something flavorful. which is replaced in part by the fat in the olive or sesame oil.FOOD TIPS DEATH TO DIABETES COOKBOOK soups. onions. and other vegetables that you like to give the meat a better flavor and reduce the amount of meat that you would normally eat because of the extra vegetables. and most bottled fruit juices.deathtodiabetes. to reduce your saturated fat intake. diet soda. avoid soda. then place it in a large resealable plastic bag along with a mixture of 1 cup of red wine and 1 cup of olive oil or light sesame oil. discard the marinade. To reduce the amount of arachidonic acid in steaks and roasts: trim all the visible fat from the steak. sugar-free sparkling and mineral water. etc. Sauté your meats with red and green peppers. Take the steak out. or hot tea. garlic. 22 . LLC www.g. If you really prefer the beef. Death to Diabetes. garlic. Drink filtered water with lemon. Allow the meat to marinate in this mixture in the refrigerator for a full 24 hours. e. However. Other meat options include wild game such as venison and bear because they provide Omega-3 EFAs and conjugated linoleic acid (CLA). giving it a juicy succulent taste and makes it healthier. flipping the bag and contents over a couple of times. Beverages Some diabetics forget to account for the carbohydrates associated with most beverages. drain it for an hour or so. tomatoes. coffee. In most cases. Use olive oil as part of the marinade to “break down” the harmful saturated fats and to increase the flavor. then grill it. stuffed peppers. it is better to drink water as the preferred beverage. You can use this technique with roasts as well. olive oil.

but a coating made with flour or bread crumbs can turn a healthy dish into a high-carb problem. meat balls and the like. You’ll learn an ancient method of preserving yeast in the process. try mixing up a paste of baking powder and a beaten egg to use as a binder instead of bread crumbs and egg. Otherwise. check the bakery department of your natural foods store or even your supermarket for a variety of sourdough breads. find yourself a recipe for sourdough starter and bake your own sourdough bread. white bread sits at the top of the “dead” foods list.DEATH TO DIABETES COOKBOOK FOOD TIPS Bread Crumbs (Crunchy Coating) Some things just aren’t the same without the crunchy coating. shrimp. and (unsweetened) whole grain cereal flakes all can be chopped (or crushed up in a plastic storage bag) and used to coat fish filets. And research has shown that this antiglycemic effect can last through to the next meal. Death to Diabetes. when lactic acid is added to bread dough. White sourdough is better than nonsourdough white. They are usually found in the refrigerated sections of health food stores or the health food section of grocery stores. Great. We know the glycemic response is less with sourdough because the acid slows the emptying of the stomach. slowing the emptying of the stomach even a few hours later. chicken. it does two things –– changes the flavor to the tangy. little 23 . For crab cakes. seeds. or vegetables. Bread: Sprouted Grain Sprouted grain breads are more nutrient-packed and have less impact on blood glucose than regular breads.deathtodiabetes.com 1-800-813-1927 If you’re feeling ambitious. delicious bite of sourdough bread and mediates the glycemic impact of all that white wheat flour. flavorful substitutions for bread crumbs include: nuts. thereby slowing the delivery of glucose to the bloodstream. but a whole grain sourdough will still rank highest on the health meter and lowest in glycemic response. Traditional bread is made from grains –– usually. However. Bread: Sourdough Along with white potatoes and table sugar. LLC www.

pasta. vegetables. Melt a goodquality. raw milk. you should avoid most cereals and grains. You may find you love the crunch of one or the tangy. Other good carbohydrates are some whole fruits and some organic whole grains. In addition. add 1-2 tbsp. etc. hot water. and spread them out on wax paper to harden. And. Pour into a zip lock back and take your homemade candy to the movies. Brussel sprouts. vegetables – especially the green ones and those with other bright colors. so browse the selection in your natural foods store and start experimenting. but if you’re diabetic. Carbohydrates The best carbohydrates for diabetics are vegetables. and monitor your blood glucose level. Sprouted bread is made from grains that have been allowed to sprout before being ground. 24 . such as broccoli. orange peppers. unsweetened dark chocolate – and you’ve nearly got a health food! (Eat only a small handful. unsweetened dark chocolate in a double boiler. dip them in the chocolate (using a fork. and bread. of ground flaxseed on top. blackberries or raspberries with a coating of high-quality. or tongs). Once your blood glucose has stabilized. slotted spoon. you should replace the cow’s milk with organic soy milk. Death to Diabetes. the grain contains a greater array of nutrients.) Place your fruit or nuts in the freezer for 30 minutes. nutty flavor of another. then. and it may even decrease a bit in carbohydrates and glycemic impact. whisking in a bit of cream. of course.deathtodiabetes. spinach. try the organic whole grain cereals. Virtually any grain that can be made into flour can be sprouted first.FOOD TIPS DEATH TO DIABETES COOKBOOK hard kernels –– that are ground up and made into flour. kale. diabetics should avoid the processed carbohydrates. However. if you really miss cereal. sugar. LLC www. Cereal Many people love oatmeal or cereal in the morning for breakfast. red peppers. goat’s milk or raw almond milk.com 1-800-813-1927 Chocolate Coated Confections Cover antioxidant-rich berries such as blueberries. Once it sprouts. Remove your fruit or nuts from the freezer. especially the white flour. potatoes. and xylitol to taste.

egg whites. Use grated cheese instead of heavy cream and cheese sauces to flavor vegetables and pastas. pies. Eggs: Use organic whole eggs. Yogurt: Use non-fat plain. Bake your own cakes. LLC www. or goat’s cheese.DEATH TO DIABETES COOKBOOK FOOD TIPS Dairy Try to limit your intake of a lot of pasteurized cow’s milk and hard cheese. Reduced fat vegetable dip. use fewer egg yolks. or sugar-free yogurts Spreads & Dips: Use hummus (bean dip). cream cheese Here are some tips when cooking with dairy: Replace cream with evaporated skim milk in cooking. Milk: Use low fat. Desserts When making brownies. Do not overcook eggs – eat raw. Replace whole egg with two egg whites or egg substitute. low-fat plain. (Grated cheese has a strong flavor that goes farther when sprinkled on foods). if possible. fat-free buttermilk. the vegetable oil with olive oil or rice bran oil. mozzarella cheese. the margarine with a vegetable spread such as Earth Balance or Smart Balance. and cookies to avoid the high fructose corn syrup and partially hydrogenated oil of these store-bought baked goods. 1%-2% milk. Death to Diabetes. 25 . salsa. Fat-free sour cream or cream cheese.com 1-800-813-1927 When making a chocolate cake. sliced cheese. poached. replace the semisweet chocolate with unsweetened cocoa and the butter with a cup of pureed prunes. or soft-boiled. egg substitutes. and reduce the amount of butter by substituting some nonfat yogurt. which keep the brownies moist. the refined white sugar with xylitol powder.deathtodiabetes. raw milk. replace the chocolate with cocoa. Replace the refined white flour with a whole grain flour. avoid hard cheese. fat-free dips. and. ricotta cheese. Cheese: Use low fat or fat-free cottage cheese.

If you purchase your ice cream. Cauliflower is another good detox vegetable. garbanzo and soybeans. liver. Stir freshly grounded flaxseed into your smoothie or juice to help cleanse your colon. Broccoli sprouts: Get them at your health-food store. Filtered water: helps to flush toxins out of the cells and kidneys. For candy. sorbet.FOOD TIPS DEATH TO DIABETES COOKBOOK Add a handful of walnuts and a half-cup of blueberries to your bowl of ice cream to provide some fiber and protein and slow down the absorption of the sugar. pinto beans. and other berries. Examples include kidney beans. Flaxseed: This seed is rich in fiber and Omega-3 fats. blackberries. grapefruit. LLC www. eat small servings of dark chocolate. Coleslaw is a good way to get cabbage into your diet. Fruits: especially blueberries. etc.deathtodiabetes. An orange. but eat less of it with some nuts and fruit. and lime combination is a good detox 26 . Cabbage: Helps activate two main types of detoxifying enzymes in the liver. enzyme-stimulating activity into each bite than the grown-up vegetable. It mops up toxins (cholesterol too) and helps clear them out. kidneys. and low fat frozen yogurt are alternatives to the rich ice cream. but. Be wary of health bars that may contain high fructose corn syrup and other sugar agents.com 1-800-813-1927 Beans: are an important detox food and a major source of protein and are a great source of fiber. Sherbet. Instead buy the rich ice cream. do not buy the low fat versions because they contain more sugar and are less filling. include the following: Death to Diabetes. Make your own homemade ice cream with low fat cream and fresh fruit. or add it to your organic bran cereal for breakfast. be careful not to overeat them because they tend to be less filling and contain more sugar. Detox Foods Foods that help to cleanse and detoxify the body. tart cherries. They pack 20 to 50 times more cancer-fighting. ice milk.

The peppery little green leaves have a diuretic effect that helps move things through your system. the yummy sesame seed paste that’s a staple of Asian cooking. Use “light” olive oil for baking because it has little or no olive taste. And cress is rich in minerals too. and sandwiches. sauces. a 27 . olive oil or cold-pressed macadamia nut oil for low heat stir-frying and sautéing foods. it activates liver enzymes that help filter out junk. Use a nonstick cooking spray made with olive oil but do not use it in a high heat environment. Oils Use organic rice bran oil. add them to juices. pesticides) and protects the liver. spreads. Death to Diabetes.DEATH TO DIABETES COOKBOOK FOOD TIPS juice. Fats. Watercress: Put a handful into salads.com 1-800-813-1927 Lemons: You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Use extra virgin olive oil to flavor salads and foods after cooking. Green leafy vegetables: Eat them raw. considered the detox vitamin. which speed up liver activity. throw them into a broth. soups. These fruits are great for the immune system and loaded with Vitamin C and fiber.deathtodiabetes. Its vitamin C. LLC www. Bonus: It contains catechins. Green/white tea: This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. helps convert toxins into a water-soluble form that’s easily flushed away. Garlic: Add it to everything — salads. In addition to the bulb’s cardio benefits. Sesame seeds: They’re credited with protecting liver cells from the damaging effects of alcohol and other chemicals. try tahini. For a concentrated form. Note: Rice bran oil is rich in Vitamin E tocopherols and tocotrienols. Their chlorophyll helps swab out environmental toxins (heavy metals.

sunflower. Cynthia) Mix 1-2 tablespoons of extra virgin olive oil into your tub of (soft) margarine spread. LLC www. polyphenols and squalene. Avoid deep-frying. and steamed vegetables. and use stoneware to not overcook or “burn” the oil. soybean. Do not reheat or reuse oil. Instead of butter. Mix extra virgin olive oil (60%) with flax oil (40%) or with macadamia nut oil to create your own new “super” oil that will remain more liquid when stored in the refrigerator. and has a high smoke point. Use extra virgin coconut oil for cooking because this saturated fat is very healthy and can handle the heat. avoid canola oil. but it should be consumed almost immediately because the ALA oil in it goes rancid very quickly when exposed to air. Larry P. Freshly ground flaxseed is much healthier than flax oil. spread a pat of extra virgin coconut oil onto a slice of sprouted grain bread and lightly toast.g. Avoid the clear vegetable oils such as corn. 28 . Only purchase organic flax oil that is being refrigerated in an opaque container (to keep out light) and has an expiration date. which creates carcinogens such as acrylamide. Also.com 1-800-813-1927 Reduce cooking with oil. add the oil to the food before cooking. (Thanks. Refrigerate the flax oil after opening the bottle and try to use it up within 3 months because flax oil does not retain its vital nutrients even under proper care. carotenoids).FOOD TIPS DEATH TO DIABETES COOKBOOK unique antioxidant known as gamma oryzanol. Because polyunsaturated oils such as flaxseed or walnut oil become rancid when exposed to heat. If you decide to cook with oil. as it provides antioxidants and helps the body absorb the vegetable’s fat-soluble nutrients (e. Extra virgin olive oil does not stay liquid when it is refrigerated.deathtodiabetes. and oxygen for too long. which breaks down when overheated and forms harmful chemicals. high quantities of phytosterols. tightly closed containers in the refrigerator. light. Extra virgin olive oil (or rice bran oil) is the preferred oil for salads. (Thanks. they should be stored in dark glass.) Death to Diabetes.

Fish can be broiled. use a flash-fryer to sear the outside of the food and prevent the oil from seeping into the food. so it tends to make baked goods more moist. use a healthy saturated fat such as organic or extra virgin coconut oil. LLC www. coat the fish in egg whites and bread crumbs. Squeeze some lemon or orange juice and sprinkle some dill over the fish. And. Top the fish with some fresh parsley. pepper. 29 . and scallops are good choices for stir-frying with vegetables. then bake until crispy. Also.DEATH TO DIABETES COOKBOOK FOOD TIPS But. Do not deep-fry with a polyunsaturated oil or shortening. The skin side has the rich oils. sea salt. Death to Diabetes. or a mix of olive oil. Barley flour: has a mild flavor and works especially well in pancakes. but. Fish Cook wild salmon slowly (250° for 12-18 minutes. cut a potato in half and run it lengthwise down the hot grill – the starch will act as a natural lubricant. Use a light brushing of olive oil to help avoid salmon sticking to a grill or baking sheet. depending on size and thickness) to seal in the juices.deathtodiabetes. Flour Substitutes Consider using one of the following flour substitutes to avoid the chemical alloxan in refined and all-purpose flour. lobster. basil or thyme for added flavor. which is a form of polyunsaturated fat that has been hydrogenised and transformed into a trans fat. when high heat is used. Replace up to 1/2 of the wheat flour in the recipe with this. For seasoning. use a simple brushing with olive oil. grilled. be careful not to overcook and dry out the fish. and flakes separate easily with a fork. or if you are allergic to wheat flour. Amaranth flour: is higher in fat than all-purpose flour. When grilling start with the skin side up and flip only once. baked. Shrimp. which will be drawn into the salmon by the heat below. or steamed. Salmon is done when it turns translucent to opaque.com 1-800-813-1927 If you miss fried fish. if you decide to deep-fry. to prevent sticking. chopped fresh mint and cilantro.

and it tends to make baked goods coarse and dry. It works best if combined with other flours. Spelt flour: tends to make baked goods heavier. and it works well in pasta and bread recipes. Soy flour: is high in protein. Replace up to 1/2 of the wheat flour in the recipe with this. Kamut flour: is tolerated by most people with wheat allergies. you may need to add more liquid to recipe. Brown rice flour: is especially good for those with wheat allergies. Replace up to 1/4 of any wheat flour with this. so it tends to make baked goods more moist. Baked goods made with rice flour tend to be crumbly.deathtodiabetes. and more crumbly. and it's great for making pasta and bread. replace up to 1/4 of any wheat flour with this. Quinoa flour: is higher in fat than all-purpose flour. and quick breads. Oat flour: is especially good in quick breads and cookies. Adding more eggs is another way to reduce crumbliness. then increase the liquid in the recipe and reduce the oven temperature by 25 degrees. Replace up to 1/5 of any wheat flour with this. Contains some gluten.FOOD TIPS DEATH TO DIABETES COOKBOOK cookies. Death to Diabetes. Replace up to half of the wheat flour in any recipe with this. Contains some gluten. LLC www. Buckwheat flour: is especially good in pancakes. Cocoa: substitute 1/4 cup unsweetened cocoa powder for 2 30 . so consider increasing the baking powder so that the product rises more. Spelt is tolerated by most people with wheat allergies. It tends to make baked goods heavier and stronger tasting. Since rice flour absorbs more moisture. chewier. Replace up to half of any wheat flour in a recipe with this. Contains some gluten. It makes baked goods moister. so consider substituting a mixture of one part arrowroot or other thickener plus four parts rice flour. but has a very strong flavor.com 1-800-813-1927 Millet flour: has a more pronounced flavor than all-purpose flour.

and then slice them up lengthwise like steak fries. you can enjoy crisp. For the fat. and cucumbers because they are easy to digest. And since white potatoes can raise blood sugar more rapidly than even table sugar. such as onion or garlic salt. unsweetened shredded coconut. etc. 31 . flavored syrup with seltzer water. macadamia nut oil or extra virgin olive oil. add a raw organic egg or whey protein. You can also slice jicama super-thin like potato chips. you’re wise to avoid them. grape. add one or more of the following: ginger. These syrups come in various flavors. Death to Diabetes. or prepare a cup of vanilla bean ice cream with a half-cup blueberries and 1/3 cup of walnuts. cherry. To improve the taste. add vegetables such as lettuce. pure vanilla extract. fennel. French Fries Using sweet potatoes or the crunchy vegetable called jicama (pronounced hik’-a-ma). add a tablespoon of cod liver oil (in the winter). including vanilla. Then. Ice Cream Make your own ice cream. Jicama can be sliced thin (like matchsticks) and made either in the oven the same way (cut the time in half) or fried in a pan with a high-heat oil such as extra virgin coconut oil or grapeseed oil. endive. Toss gently with extra virgin olive oil and seasonings of your choice. Peel sweet potatoes. coconut. cola. then bake at 425 degrees F for 10 minutes on each side. Juicing Start slowly by juicing with vegetables such as celery. cinnamon.DEATH TO DIABETES COOKBOOK FOOD TIPS tablespoons flour. escarole. grapes. paprika. Experiment with different spices on your fries. salty fries now and then. cabbage and spinach.deathtodiabetes. LLC www. For the protein. cranberries. or taco seasoning.com 1-800-813-1927 Root Beer Float: Mix sugar-free. or lemons. Add one scoop of homemade or low-carb vanilla ice cream. caramel.

When juicing vegetables that have small leaves. it is best to not mix the tomato juice with other vegetables juices. you can try bottled organic juices sold in health food stores. But apples are the one fruit you can combine with your vegetables. rap the leaves inside a bigger leaf vegetable such as kale. Apples add a very nice sweetness and flavor to your vegetable juices. The only fruit to combine with vegetable juices is apple. like parsley. Do not drink green juices alone. lettuce. they contain no high fructose corn syrup and preservatives. then.FOOD TIPS DEATH TO DIABETES COOKBOOK You need to be more careful when using green juices such as broccoli. we don't combine fruits and vegetables. celery. dandelion. cucumber or carrots. When juicing tomatoes. Note: If you do not have the patience to prepare your own juice. cabbage. kale and all other greens. you help to flush the juice of the soft vegetable out of your juicer and into your glass. Ultimately. vegetables require different enzymes for digestion than fruits. For the most part. When juicing vegetables. Green juices are usually mixed with apple. spinach. but their taste is rather strong.deathtodiabetes. This helps your juicer get the most out of the smaller leaf vegetables. or you can roll the smaller leaves into a ball. The benefit of juicing vegetables in this way is that the soft vegetables may not always release juice as fast or as easily. Although these processed juices contain sugar.com 1-800-813-1927 . Therefore. Types of Juicers 32 Death to Diabetes. These juices tend to be more powerful and so you will want to start off slow and gradually increase. by juicing a harder vegetable after a soft vegetable. Therefore. LLC www. Tomatoes are a special breed of vegetables because they are actually fruits. it helps to alternate between soft vegetables then hard vegetables. Not only are they powerful in that they can cause loose bowel movements. Avoid combining fruit juices with vegetable juices. you never want more than ¼ of your juice to be green juice. Tomatoes do best by themselves.

1 slice sprouted grain bread Turkey or lean ham sandwich on sprouted grain bread. ½ cup low-fat cottage cheese with 1 cup strawberries Green salad with tuna or chicken breast. which then gets thrown away. tomato and veggies of choice). a small green salad with low-fat dressing. The mastication-type juicer removes three to four times more nutrients than the centrifugal juicer. LLC www. whole-wheat pasta and light mayo). celery sticks with guacamole dip. light salad dressing. the centrifugal juicers generate more heat and oxidation. 1 cup tuna macaroni salad (made with tuna packed in water. 1 sliced/peeled avocado. Lunches: Quick Lunches (With a glass of filtered water) Bean soup or home-style soup mix (1 cup). 6 ounces low-fat yogurt. Mastication-type juicers will do a better job at extracting more of the juice because centrifugal juicers leave most of the nutrients in the pulp. 1 cup berries. 1 cup melon Death to Diabetes. In addition. light salad dressing or mayo. lettuce. 6 ounces yogurt Quick Meals 33 .deathtodiabetes. 6 ounces light yogurt.com 1-800-813-1927 Chicken salad in a whole-wheat pita pocket. Green salad with light salad dressing. is better for juicing wheat or barley grass. 1 small piece fresh fruit or sliced/peeled avocado Spinach salad with grilled chicken breast. 5 whole-wheat crackers. 1 small piece fruit. 6 whole-wheat crackers. ½ cup sugar-free pudding Turkey and cheese sandwich on sprouted grain bread with light mayo or mustard. and. cucumbers and broccoli with low-fat dip Turkey wrap (made with whole-wheat tortilla. damaging some of the enzymes and other nutrients within the juice.DEATH TO DIABETES COOKBOOK FOOD TIPS There are two basic types of juicers: the centrifugal juicer (any juicer with a spinning basket) and the mastication juicer. light mayo.

And because they are so rich and filling. Sandwiches. try some macadamia nut butter on a piece of warm. Macadamia Nuts Although macadamia nuts are pretty densely packed with fat. One way to use cauliflower is to steam or boil it. Season with salt and pepper. Cabbage & Fish. Oatmeal. Chop cauliflower into chunks. Ten to 12 macadamia nuts deliver about 200 calories and 20 grams of fat. Another option is to make a roasted cauliflower casserole. Drizzle with olive oil. wholegrain toast. have little impact on blood glucose.com 1-800-813-1927 Mac & Cheese Cauliflower is a great substitute for white noodles and white rice. and kale) have lower rates of several kinds of cancer. If you love the flavor. and some Stir-Fry. and because cauliflower is a member of that ultra-healthy family of cruciferous vegetables. They can satisfy a sweet craving while contributing to heart health and blood sugar regulation. Spinach & Salmon. minced. macadamias are satiating.deathtodiabetes. magnesium. iron. leaving out the pasta all together. but they are also very low in carbohydrates (4 grams). LLC www. Add two to three cloves of garlic. chop it roughly. bok choy.FOOD TIPS DEATH TO DIABETES COOKBOOK Refer to the following recipes for quick meals: Broccoli & Salmon. Death to Diabetes. and squeeze a lemon over the pieces. and deliver protein (2 grams). and arrange in a baking dish. some Soups. Omelets. unsaturated kind. and a good assortment of other minerals. Hot Dogs & Beans. fiber (2 grams). Grilled Vegetables. it’s the healthy. broccoli. People who consume the most of these types of vegetables (cauliflower. Remove and sprinkle generously with grated Parmesan. Brussels sprouts. calcium. and then substitute it for half the macaroni in your favorite reduced-fat mac and cheese recipe. 34 . versatile texture. Salads. Bake in a 400-degree F oven for 20 minutes or until the tops are browned. and laboratory tests have shown that certain compounds in cruciferous vegetables actually stop the growth of many types of cancer cells. Smoothies. cabbage. You’re less likely to overindulge. because of its color.

especially red meat. then. LLC www. Other meat options include wild game such as venison and bear because they provide Omega-3 EFAs and conjugated 35 . which have been linked to cancer. use lean cuts only. rutabaga (about 15 grams of carbs and 3 grams of fiber per cup). add minced garlic. cauliflower (about 3 grams of carbs and 2 grams of fiber per cup) or some combination of the three. If financially possible. For extra flavor. Select beef contains 40% less fat than “prime” and 20% less fat than “choice”. Avoid smoked and processed meats such as bacon. free-range beef and use 20-25% less meat. and flip them frequently on the grill to reduce the cooking time. ham. multiple sclerosis.com 1-800-813-1927 Meat. To reduce these levels of carcinogens. Frying If possible avoid grilling. soups. The leanest cuts usually carry the label “USDA Select”. and lunch meats.deathtodiabetes. bologna. hot dogs. stuffed peppers. Toxic compounds are created that have been linked to several cancers. If you eat beef. to reduce your saturated fat intake. etc. broiling or frying animal meat. eat only the lean beef. eat only organic USDA certified meat. Use one-third the amount of potatoes (33 grams of carbs and 3 grams of fiber per cup) with an equal amount of either turnips (about 8 grams of carbs and 3 grams of fiber per cup). use organic. mashing the cauliflower and adding macadamia nut oil and organic butter. but don’t let it drain on hot charcoal or a hot burner because this will produce undesirable fumes. Cut away any visible fat before cooking the meat to reduce the fat and toxin intake. Salt and pepper to taste. and Type 2 diabetes. burgers. marinate them. While broiling meat. If you really prefer the beef. sausage.DEATH TO DIABETES COOKBOOK FOOD TIPS Mashed Potatoes Replace with steamed cauliflower. Use ground turkey or chicken in place of ground beef for lasagna. Eat organic bacon and sausage if you miss them. or mix in some grated Parmesan or Romano cheese. Death to Diabetes. let the fat drip off. Avoid the meat if it has a lot of marbling – this indicates a lot of fat.

But. egg whites. then flash-fry the chicken for 30 seconds in a nonstick pan coated with a teaspoon of olive or rice bran oil to crisp the outside. then grill it. mushrooms. You can use this technique with roasts as well. coat the skinless chicken with skim milk. If you miss fried chicken. Take the steak out.deathtodiabetes. Another option is to coat the chicken. and light soy sauce. olive oil. Death to Diabetes. cornflake crumbs. Allow the meat to marinate in this mixture in the refrigerator for a full 24 hours. then. drain it for an hour or so. herbs and spices. 36 . onions. you should eventually transition away from fried foods. and bake at 375°. a small amount of organic flour. tomatoes. which is replaced in part by the fat in the olive or sesame oil. then place it in a large resealable plastic bag along with a mixture of 1 cup of red wine and 1 cup of olive oil or light sesame oil. thanks to their rich array of phytochemicals and unique nutrient profile. use a flash fryer that will sear the food on the outside and prevent the absorption of the oil into the meat. ginger. bake the chicken at 400° for approximately 40 minutes. Use olive oil as part of the marinade to “break down” the harmful saturated fats and to increase the flavor. garlic.FOOD TIPS DEATH TO DIABETES COOKBOOK linoleic acid (CLA). The oil permeates the steak. LLC www. e. Sauté your meats with red and green peppers. To reduce the amount of arachidonic acid in steaks and roasts: trim all the visible fat from the steak.g. If you really like fried foods.com 1-800-813-1927 Note: The wine acts as a solvent to leach out a fair amount of the fat in the steak. giving it a juicy succulent taste and makes it healthier. Marinade meat overnight in something flavorful. flipping the bag and contents over a couple of times. garlic. Mushrooms Research suggests that mushrooms may have anti-cancer properties. discard the marinade. and. and other vegetables that you like to give the meat a better flavor and reduce the amount of meat that you would normally eat because of the extra vegetables. then. rub the beef with some pepper or other spices to taste.

dandelion greens. casseroles. berries. Foods called prebiotics contain compounds that nourish these good bacteria. sauerkraut. You can also make a great. Some prebiotics include barley. and baking. tempeh. and stews. Pita Pizza You can make your own. or whole mushrooms to chicken. or other salads. and yogurt. Probiotics and Prebiotics You should eat some fermented foods to obtain friendly bacteria that can provide key nutrients such as Omega-3s. healthier version of very-thin-crust pizza at home. crispy hors d’oeuvre by splitting the pita pocket. tuna. or burritos. miso. add raw. Death to Diabetes. kimchi. topping the two halves with pesto sauce and grated Parmesan. sautéed mushrooms to replace half or all of the ground beef in a recipe for pasta sauce. mustard greens. But you probably won’t notice the difference when your crust is made from pita bread. Fermented foods include kefir. legumes. or beef burgers. and digestive enzymes. chili. you can add pasta to vegetablebased salads. flax. Also. kale. salmon. soups. LLC www. and spinach. spread your favorite tomato sauce over it. Buy whole-grain pitas. chopped. Some people just don’t find whole-wheat pizza crusts to be palatable. collard greens. tacos. chromium.deathtodiabetes. In place of some of the mayo or other fat.com 1-800-813-1927 Pasta You can reduce the glycemic impact of eating pasta by eating the whole grain pasta versus the white pasta. and add toppings and shredded mozzarella. oatmeal. Tips for Including Probiotics/Prebiotics in Your Diet 37 . A medley of sautéed mushrooms for half of the breading in stuffing. chard.DEATH TO DIABETES COOKBOOK FOOD TIPS Here are some substitutions that will improve the nutritional value of your meal: Grilled portabellas in place of a bun for turkey. Finely chopped.

FOOD TIPS

DEATH TO DIABETES COOKBOOK

Add tempeh to a stir-fry, soup or stew. Tempeh is fermented soy (tofu) and the fermenting process gives the soy a smoky flavor and a meatier texture. Many people who do not like other soy products do enjoy tempeh. If you don’t like the stronger taste of greens such as collard greens, chard, kale, mustard greens and dandelion greens, just mix a few of these leafy greens in with your regular salad. You won’t notice the taste as much, but you will get the benefit of including these healthy foods Add 1/2 cup each of frozen blueberries, frozen strawberries and plain non-fat yogurt to your fruit smoothies to get both prebiotic and probiotic foods. Add legumes (lentils, kidney beans, chickpeas, navy beans, white beans, black beans) to soup, stew, stir-fry or a salad. Quiche The problem with quiche is generally the pie crust. Flaky, tender, salty – – and full of bad fats and nutritionally empty carbohydrates. A standard, 9-inch, ready-to-bake pie crust contains 41 grams of fat, 63 grams of carbohydrates, and 818 milligrams of sodium.

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The good news is you don’t need the crust. Frittatas are delicious, can be made with an infinite variety of ingredients (i.e., whatever you’ve got in your kitchen), and stand alone beautifully in nice, triangle slices. Heat butter and olive oil in a 10-inch, sauté pan that can go in the oven. Add garlic, onions, shallots, spinach, leeks –– whatever you have. Reduce heat to medium-low. Beat 8 eggs with milk, salt, and pepper, and pour into pan. Lift your veggies with a spatula so egg mixture gets underneath. Once the sides lift easily from the pan, and the top is beginning to set, remove from heat. Sprinkle with grated cheese, layer with sliced tomatoes and herbs. Bake in a 350-degree oven for 10 minutes or until center is cooked through. Note: The difference between an omelet and a frittata boils down to a matter of folding in a filling rather than mixing it in. Omelets traditionally have the egg mixture cooked and folded around a filling, while a frittata just mixes it all up, cooked in a mishmash combination all at once.
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DEATH TO DIABETES COOKBOOK

FOOD TIPS

Restaurants: Eating Out at Restaurants Avoid entrées that are fried, sautéed drenched in oil, cheese, or other fat. Order entrées that are baked, broiled, grilled or poached because they are normally lower in fat. Ask for the butter or other oil to be provided in a side dish so that you can control the amount to added to your food. Be careful of salads that may be drenched with a high fat salad dressing, or contain lots of breadcrumbs or croutons. Ask for a lowcalorie, low-fat dressing or use the higher fat version sparingly. Order one steamed green vegetable and another bright-colored vegetable instead of rice, pasta, mashed potatoes, or French fries.

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Because portion sizes served in most restaurants are very large, automatically cut your plate in half and place half the meal in a doggie-bag to take home and enjoy with a later meal; or, share it with a friend. Keep your portion of lean meat, pork, skinless chicken or fish to the size of a deck of cards (3 oz).

Eating Out at Fast Food Restaurants Try to limit the number of times that you eat at fast food restaurants to once or twice a week. Studies show that if you eat fast foods more than twice a week, it increases your insulin resistance and weight gain. Choose grilled chicken or turkey sandwich with lettuce, tomatoes, and mustard instead of a jumbo cheeseburger (or hamburger). Choose baked potato instead of French fries. Choose low sodium pretzels or baked potato chips instead of regular potato chips. Choose vegetarian pizza instead of regular pizza or meat lovers. Choose water (with or without lemon), unsweetened ice tea, skim milk, flavored non-calorie sparkling water, juice spritzer (half fruit juice and half sparkling water), low sodium V-8 juice, or low sodium tomato juice instead of soft drinks, diet sodas, coffee, milkshakes, punch, whole milk, 2% milk. Note: Refer to Chapter 7 of the book Death to Diabetes for more tips
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about eating out at restaurants. Rice Some people are still confused about whether or not white rice is good for you. For one, we are often told that the Asian way of eating is a healthy one, and we know they eat a lot of white rice. Also, we know grains are important for health, and rice is very clearly a grain. The nitty-gritty can be found in the difference between a refined grain and a whole grain. White rice is a grain that has been refined – which means the nutrient-dense parts of it have been stripped away, leaving only the sticky, starchy center. This center, or endosperm, is essentially the nutritional equivalent of table sugar, and it has a similarly high impact on blood glucose. The obvious better choice is brown rice, which is a whole grain rich in beneficial phytochemicals and fiber. A diet rich in whole grains is linked to decreased insulin resistance and increased insulin sensitivity, as well as an overall decreased risk of Type 2 diabetes and other chronic diseases.

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However, brown rice isn’t the only choice. When brown rice doesn’t fit your needs –– or if you just aren’t a fan of its texture and flavor –– there are other great whole-grain options. Try amaranth, barley, buckwheat (kasha), bulgur, or quinoa. Each of these grains has a slightly different texture and flavor, but all can be substituted for rice. They can be cooked on the stovetop in boiling water (or better yet, use chicken, beef, or vegetable broth). Read package directions for amounts and time. Always test in the last five to 10 minutes to make sure the grains don’t become mushy. To reduce the glycemic impact of eating rice, eat it with beans, or mix it with vegetables/almonds as part of a stir-fry or casserole. Salads Ensure that you make salads a mainstay of your super meal program. Add fresh vegetables, but limit the fruits. Add walnuts and almonds for crunchiness. Use extra virgin olive oil, mix with apple cider vinegar.
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This will eliminate the use of table salt. rosemary. sage.com 1-800-813-1927 Use fresh and organic spices and herbs if you want to ensure a higher potency and medicinal benefits. fat-free dressings. limit to one slice. organic dressings. onions. cilantro. thyme. bacon bits. Also. hydrogenated oils and other chemicals hidden within traditional spices and condiments. black pepper. Death to Diabetes. Avoid croutons. lemon juice. LLC www. if you travel a lot. balsamic vinegar. mustard. or. Note: Try aged garlic if you are sensitive to the allicin in raw garlic. This enables naturally present enzymes in the garlic to start a chemical reaction producing the compounds that fight tumors. and. organic mustard. especially for snacks and lunches. high fructose corn syrup. Or. mushrooms. Sandwiches Healthy sandwiches are very important. 41 . conventional spices have been overly processed and have lost most of their medicinal benefits. and most bottled salad dressings. Use lite mayo. Use lite. refined sugars. organic salad oil. organic spices. low sodium cheeses.deathtodiabetes. eat aged garlic or add the raw garlic to your food when it is almost finished cooking. Seasoning: Spices and Herbs Use herbs. garlic. Here are some tips to make your sandwiches healthier: Use leaner cold cuts with low sodium. vinegars. organic apple cider vinegar. and low fat dressings. sliced turkey (without the skin). Since cooking kills garlic’s anti-tumor properties. Use sprouted grain bread to add fiber. and organic ketchup. pure extracts and condiments such as cayenne. chop up your garlic and let it set for 10 minutes before adding it to anything about to be cooked. Most conventional spices in the grocery stores have been sitting on the shelves for weeks if not months.DEATH TO DIABETES COOKBOOK FOOD TIPS Use dressings made with olive oil.

Also. General Seasoning Tips: Death to Diabetes. onions. sugar.com 1-800-813-1927 Smoked Meat: Use smoked turkey or chicken parts (skin removed) w/onions. onion to create a healthy dip with monounsaturated fat. and other spices to reduce the need for table salt. the night before to allow the seasoning to be absorbed and reduce the need for salt. butter or bacon drippings to make cornbread/dressing lower in fat. peppers. shortening. Lean Meats: Use (turkey ham. use mushrooms. add fresh ground garlic to salad dressings and marinades. navy beans instead of bacon. jalapeño pepper. stews. Add peppers to beef to sweeten. Avoid adding extra oils or margarine. add cinnamon. LLC www. ham hocks. especially meat. lean ham. Season food. Canadian bacon) in bean and rice combinations with meat. Chop and crush garlic. lima beans. Use okra to give soups/stews a thick feel without the fat found in cream/butter. Vegetables: Use buttery spray. use less butter/margarine. green beans. garlic. crushed garlic.FOOD TIPS DEATH TO DIABETES COOKBOOK Use a couple sprays of liquid “buttery” spreads on top of steamed vegetables to enhance the taste. Seasoning: How to Use Spices and Herbs 42 . margarine. replace a half a cup of the flour with a half a cup of carrot pulp or applesauce to add more fiber and nutrients. For those recipes that call for more than a cup of flour. black-eyed peas. garlic. and other dishes. garlic. Avocado Dip: Mix avocados. nutmeg and cloves for seasoning. and sauté it in olive oil to add to soups. Do not use garlic salt because it’s loaded with sodium and does not provide the same health benefits as fresh. salt pork. Chicken Broth: Use in place the oil. Also. Sweet Spices: For sweet potatoes/yams.deathtodiabetes. spices to season collards. tomato.

Use in spiced tea. and how they should be used in your food preparation and cooking. sour soup. Death to Diabetes. Ground . Add to cakes. Anardana .DEATH TO DIABETES COOKBOOK FOOD TIPS Try to buy your spices whole and organic for optimum freshness and nutrient power. Anise Seed. Flavor increases upon standing so remove from food after cooking. Tellicherry black pepper. candy. Adobo Seasoning . "city style blend" contains salt. Bacon Flavored Bits . Basil Leaves .deathtodiabetes. and appetizers. Use in French dressing. stewed fruits. sausages. macaroni or potato salads or omelets. beef stew.("rural style" contains no-salt. fruit pies and French toast. Add a pinch to asparagus.Use on baked apples. in Armenia and Georgia. Use when making sweet and sour sauce. fruit pies. chicken in walnut-pomegranate sauce. it also acts as a tenderizer because of the enzymes it contains. in Iran it goes into fesenjan. onion.Add to ground beef for Swedish meatballs.A Latino spice mixture used in various countries including Mexico. cookies. it’s used to make sauces for kebabs. Ground . or venison. Bay Leaves . fish dishes. cakes. Add 1/2 teaspoon per pound for chicken. or use some to spice up a salsa and guacamole. The following is an alphabetical list of major spices. cumin and cayenne red pepper. ribs or cutlets. use in vegetables. pork chops. breads. cheese.) The tang adds a dimension to the flavor that is specific to Indian food. cookies. lamb.com 1-800-813-1927 Allspice. squash and carrots. salad dressings. baked beans. LLC www.Sprinkle over tossed salads. chicken or tomato soups. hot or cold spice beverages. beets.) Use to sprinkle on eggs and as a rub on meats prior to grilling or frying or use in taco meat mixtures.The crushed seeds of the delicious pomegranate fruit which adds a souring taste to curries (spicy dishes.Use in tomato-sauced Italian dishes. beef. Add to the liquid when preparing pot roast or stew made from beef. burritos. A typical "purchased" mixture may include garlic. When used to marinate meat. Use in 43 . Mexican oregano.Add to water when stewing chicken.

Use in marinades for chicken. and veal. and berbere. Use in Cheesecake. lamb.com 1-800-813-1927 Cardamom. Add to coleslaw. soup. cheese dishes. corn bread. Add to liquid when steaming or poaching fish or shellfish. meat sauces and pickling. and poultry stuffing. Chicken. tea. Chili Powder . corn.An essential spice in French cuisine. coffee. boiled rice.Used to flavor all types of dishes in cuisines worldwide. tomato sauce. meat sauce.Use in chili. guacamole. It's heat and spiciness varies. Cayenne (Red ) Pepper . meat loaf. potato salad. 44 .FOOD TIPS DEATH TO DIABETES COOKBOOK vegetable soup. Hot Cross Buns. egg dishes. salmon loaf. vegetables. Delightfully Aromatic and sweet. It is most commonly used on fish. stocks. Caraway Seed . Sweet Potato Casserole.A seasoning ground from small. The spice is also very popular in the Scandinavian countries where it is used more extensively than cinnamon. Chervil . Butter Cookies. red chili peppers. Use crushed in meat marinades. Black Pepper. Spiced Coconut Chiffon Pie. egg salad. Ground . Use to make pickled beets.Used in Danish pastries. fish. cucumbers. Add to French or herb salad dressing and let stand several hours for flavor to develop. fruit salad dressing. Saudi Arabian. Chervil is used much like parsley. Cardamom is one of the most popular spices. and chicken dishes. lamb stew. curry powder. it used like parsley and provides an herbal taste with the slight flavor of anise. and tomato soup. soup. sauerkraut and pastry for meat pies. Celery Seed . fish or seafood chowders.deathtodiabetes.Used in making pickles. Death to Diabetes. squash. Ground . salads and as a glaze on vegetables such as carrots. It has been used as a spice in the dishes of many countries and is also used as a table condiment. but is more delicate. or tuna casserole. Sprinkle on green beans. with Cardamom coffee being a symbol of hospitality and prestige. poultry. Asian. Spice Cake. Add to meats. omelets. and Indian cooking and in spice blends such as garam masala. beef. Use when preparing barbecue or spaghetti sauce.Add to potato salad. Throughout the Arab world. macaroni salad. LLC www. Gingerbread. North African.

Toss with shredded Cheddar cheese and melt over tortilla chips for nachos. Use in fajitas. and hot chocolate. Peppercorn and White Pepper.Ingredients. Ground .The smallest species of the onion family. guacamole. or chicken stews. broiled grapefruit and bananas. Star Anise.The dried. giving home growers the opportunity to store large quantities harvested from their own garden. Add it to stir-fries. tamale pie.DEATH TO DIABETES COOKBOOK FOOD TIPS Spanish rice. pancake mix. Cilantro Leaves . Cinnamon. Add to chocolate or vanilla pudding. Use on ham. LLC www. Fennel. or beets. hamburgers. Mix into pinto beans. bean dip. Stir into corn and corn bread batter. Chipotle Chile Pepper . carrots. it makes a dip for deep-fried Chinese foods. Mixed with ground salt.Especially good in Mexican and Oriental dishes. chili sauce. Sprinkle over French toast. and enchiladas. chicken or pork adobo sauce or marinade. or stewed apples.deathtodiabetes. hot cereal. Ginger. Chinese Five Spice .a little goes a long way Chives . tortilla soup. It works well with meats and chicken. Add to melted butter and brush on chicken. Use 1 teaspoon per 4 servings for chili. soups. tacos and enchiladas. Chives can be found fresh at most markets year-round. Chives are one of the "fines herbes" of French cuisine. Sprinkle on vegetables and beef roast. Cloves. eggnog. gazpacho and chicken soup. and beef. brownies. indigenous to Mexico. Add to baked beans. Chipotle (chee-po-tleh) chiles are smoke dried jalapeños. sauerbraten. they can also be dry-frozen. sauces and red-cooked dishes. ground pods of Capsicum. Use sparingly . cranberry relish.Use in applesauce cake and gingerbread. potatoes and soups. Add to cheddar cheese and melt on tortilla chips. apple crisp. Seasons chicken wings. Use as condiment for fish. Combine with honey and softened butter to spread over biscuits or rolls Cloves. chocolate cake. Cinnamon. Ground .com 1-800-813-1927 . Use in Mexican Omelets. green vegetables and 45 Death to Diabetes. They appear as a very wrinkled dark tobacco brown chile with a strong smoky aroma.For pie. yams. pork. Add to salsa. It is often used in meat marinades and as a spice in barbecuing.

Has a mild. Mediterranean.Use in pea. Cream of Tartar . and dessert sauces. turmeric. fajita marinade. Dijon Mustard .There is such a flavor difference between yellow mustard and Dijon mustard that one should not substitute one for the other in cooking. onion. bean. tacos. and sausages. chicken.deathtodiabetes. fenugreek. bay leaves. chili. and African origins. curry dishes. cumin. enchiladas.FOOD TIPS DEATH TO DIABETES COOKBOOK ham sauce. poached fish and soups. American cigarettes. marinades. chili powder. tomato sauce. Ingredients: coriander. onions.A blend of cumin. and 7-minute frostings. tomato sauces. the French like strong Dijon mustard with steak. especially cold meats such as ham. lentil soup and chicken soup.Use with beef. lentil or chicken soups. cloves. Honey mustard is most often used as a topping for sandwiches and as a side for dipping French fries. LLC www. lamb. onion 46 . Death to Diabetes. meringue shells. stewed fruits. in marinades and barbecue sauce. gin. Use to season Mexican-style rice.Add ½ teaspoon Cream of Tartar to egg whites and beat to stabilize the whites in angel food cake. shrimp and vegetables in making curries.com 1-800-813-1927 Cumin. Use in plum pudding. Add it to stews and marinades for a Mediterranean flavor. Cloves. beef pot roast. It is also used as an ingredient in mayonnaise and vinaigrette. glazed pork. meat loaf. Cuban Spice . use in fruit compotes. pomander balls and fruit peels for a garnish.Stick cloves in ham. marinades for shish kebab and wild game. Mexicanstyle baked eggs. Add to cabbage. chicken and shrimp salad. meat. stuffed eggs. Whole . Ground . black bean soup. celery seed. beef stew. nutmeg. spiced nuts. and ginger. Indian. Add to hot chocolate and tea. Coriander . red pepper. cookies. cinnamon. Also. Ground Coriander seed is traditional in desserts and sweet pastries as well as in curries. black pepper. and seafood dishes with South American. Use in pickling. Curry Powder . meringue for pies. distinctive taste similar to a blend of lemon and sage Coriander is used in Indian curries. Mustard is most often used as a condiment on meat. and beef stew.

butterscotch and especially maple. vegetables. tomatoes. cumin. pickled beets. bay leaves. Used and cultivated throughout the Mediterranean. sesame. cottage cheese. noodles.com 1-800-813-1927 Fennel Seed . and fennel. season fish.is a blend of ground spices common in the Indian and Pakistani cuisine. Crush to use in seafood salads. yellow color and powdery texture. salad dressings. Many commercial mixtures may include more of other less expensive spices and may contain dried red chili peppers. broccoli. salad dressing and sauces. In addition to curries. marinades or cheese dishes. beans. and other finger foods. sauerkraut. Fenugreek . aromatic blend of 47 . so use with caution until you become familiar with it. and eggs. Whole spices. can be ground when needed using a mortar and pestle or electric coffee grinder. pickles. Garam Masala Powder is a sweet. nutmeg (and/or mace) and green cardamom seed or black cardamom pods. India and Morocco. India and Northern Africa.deathtodiabetes. bread. mustard seeds. coriander. fenugreek will enhance meats. dried garlic. LLC www. Dill Seed . whose literal meaning is 'hot (or warm) spice'. There are many variants: most traditional mixes use just cinnamon. red chilies.Use for steam cauliflower.DEATH TO DIABETES COOKBOOK FOOD TIPS rings. It can also be used as a base for salad dressing when combined with vinaigrette and/or olive oil. which keep fresh much longer. poultry and vegetables. turmeric. cookies.has a dull. cakes.Add to mayonnaise or salad dressing for macaroni or potato salad. Garam Masala . Mustard is a popular accompaniment to hot dogs and Bratwurst.Use with carrots. It is a common ingredient in curry powders. coriander. ginger. Dill Weed . allspice. cloves. An extract of the seeds is also used commercially in artificial flavorings such as vanilla. tomato juice. however. Death to Diabetes. Use in spaghetti sauce. potatoes. English Pickling Spice . dill and Kosher pickles. ginger powder. roasted cumin. and Brussels sprouts. bay leaves.A blend of mustard seed. caramel. soups. sautéed mushrooms. Too much of it will cause foods to become bitter.

Jamaican Spice . Use with beef. LLC www. baked custard. and basil. beef. pork. spinach. brownies.Ground chilies. chicken. marinades. ginger. puddings. Danish pastries.Allspice. lamb. caraway. has no nutritional value compared to raw garlic. Ginger. add a dash to hot chocolate. sub sandwiches. and nut breads. Italian Seasoning . barbecues. pork. and cooked vegetables. in this the vitamins are retained and the vegetable become palatable. But.deathtodiabetes. Stir into spaghetti sauce. gingerbread. Ground . nut breads. Garlic Powder . Mace. black pepper. fruit pies. meat marinades. steamed pudding. cookies. Kasoori Methi leaves is an important ingredient of curry powder and juicy and fry vegetables. Sprinkle on eggnog and milk shakes. tomato sauce. Sprinkle on pizza. garlic. or steamed puddings. rosemary. Steaming is considered the best method of cooking leaves.Add to sliced carrots and sweet potatoes. veal. gravy. Use in pound cake. Ingredients: marjoram.Use for pork. Death to Diabetes. carrots. The leaves are generally used as a condiment for flavoring and giving special delicious taste. and fresh tomatoes. asparagus. 48 .Spread on toasted French bread or on top of baked potatoes. salad dressings.Add to cakes. coriander. Northern. Ground . and chicken. Mix in with creamed sauce for chicken and turkey. sage.is an ancient spice and is mostly used in Middle East. They have an aromatic odor and agreeable spicy taste. veal. and chicken dishes. and yellow vegetables. accented heavily with thyme and allspice.FOOD TIPS DEATH TO DIABETES COOKBOOK spices delivers warm exotic flavors essential to traditional Indian cooking. thyme. Used as a spicy flavoring to meats and vegetables. spaghetti sauces vegetables. soup. oriental dishes. oregano. lemon glaze. fish. thyme. teriyaki sauce. beef. sliced fresh fruit and fruit salad dressing. Jamaican Jerk . chutney. nutmeg. spinach. and sweet potatoes. Use in cakes. fruit.Eastern Africa and India. chicken. lamb. savory. cookies. tomato.com 1-800-813-1927 Kasuri Methi (Fenugreek) .

salad dressing. meat loaf and creamed onions. Use in grilling.Add to spaghetti sauce. cheese soufflé. All garden mints are best used fresh and should be stored only briefly.Mix in ground beef for meat loaf or hamburgers and gravies. shrimp salad. cakes. coriander seeds. They may be frozen. and MidEastern cuisines and spice blends such as chat masola.A blend of cinnamon. sauces. pizzas. Milder than peppermint. lasagna. egg salad. Mint Leaves . green beans. deviled crab or deviled ham. poultry. Indian. Dried leaves should be kept in an airtight container in a cool. pizza sauce. Tikka (CTM) . stewed tomatoes. and green Thai curry. stuffing for poultry. spaghetti sauce.Spearmint and curly mint are more versatile for culinary uses. black pepper. Death to Diabetes. fish. Chinese hot mustard for egg rolls or shrimp. Use in Mexican dishes such as chili. barbecue sauces.used by the Aztecs. cheese spreads. ham glaze. pork. mayonnaise. Mustard. chili powder. It is usually used to dominate the flavor of a food but can be used as a background flavor. in plastic bags in the refrigerator. macaroni salad and seafood crepes. Egyptian. Ground . cloves. dark place. beef.Use in cookies. tacos and enchiladas. puddings and fruit dishes. mint sauce. 49 . dips and salad dressings. egg yolks for stuffed eggs.Add to baked beans.Has both a hot and sour taste. Ground . Masala. Add to barbecue sauce. potato salad. Mix it in sour cream to make dip and in a yogurt marinade for chicken. Add to guacamole. LLC www. they enhance all sorts of meat. aniseed. Chicken Tikka masala is one of the most popular dishes in Indian restaurants in this country.com 1-800-813-1927 Mexican Hot Chili Powder . cumin. chicken curry.deathtodiabetes. pork and veal. Mint is used in Afghanistan. Italian dressing. barbecue sauces. Nutmeg. Mexican Spice . crab imperial. Marjoram Leaves .DEATH TO DIABETES COOKBOOK FOOD TIPS Marjoram. Powder . or vegetable dishes. Use in French dressing.

vegetables. barbecue sauce. pizza. chicken dishes. meat loaf. stews. Use to top creamed dishes. Spanish paella. Spanish chicken and rice dishes. Pumpkin Pie Spice . chicken. thyme. pizza. veal. chowders. lasagna sauces. and acorn squash. casseroles. fish. Roll cheese balls in the flakes.FOOD TIPS DEATH TO DIABETES COOKBOOK Sprinkle on eggnog.com 1-800-813-1927 Parsley Flakes . Use as a garnish as well as for flavor. cheese sauce. sage.deathtodiabetes. and basil. sautéed zucchini. zucchini dishes. ham. dips. beef. bread. spinach and creamed chicken. and bitter flavor with a sharp and penetrating odor. Use on lamb. and chicken. LLC www. fish. and herb bread. fish and bacon slabs. add to spaghetti sauce.Use in pumpkin for pie. Onion Powder . Add to spaghetti. zucchini. Toss with buttered noodles or rice. eggplant. 50 .Use in stuffing for poultry. Saffron is used in French bouillabaisse. Oregano . Add to chicken. pork. tomato or minestrone soups. eggplants. or pork. Use it in Italian risotto. and barbecue sauces. salads. rice. savory. yellow squash. potatoes. potatoes. eggplant. rosemary. Poultry Seasoning . Ingredients: cinnamon. nutmeg.Use in ground beef for spaghetti. potatoes. and many Middle Eastern dishes.The Most expensive Spice in the World. beef. barbecue. lamb. Oregano Leaves . Add to meat loaf. tuna. pungent. chicken. A very small pinch goes a long way with Saffron. veal. Saffron has a spicy. salads. pork. tomatoes. Add to sugar for spice toast or streusel topping. Sprinkle on top of fish after cooking.Paprika's bright red color makes it a pleasing garnish. chicken.Sprinkle over pizza. Death to Diabetes. and allspice.Use for soup. Milanese risotto. French seafood stews and Scandinavian sweet breads. sweet potatoes.Use on tomato. squash. egg dishes. dressings. carrots. Sprinkle on eggs. and casseroles. ginger. lamb. chicken. stuffed eggs. pasta. Paprika . Saffron . oregano. pork.Mix with butter and pour over vegetables or fish. potato. Ingredients: marjoram. cookies. stew. and soups. fish. mushrooms. Rosemary Leaves . Add with sour cream to make a chicken or beef sauce. cauliflower.

DEATH TO DIABETES COOKBOOK FOOD TIPS stewed tomatoes.Use with green beans. chowders. Thyme. béarnaise sauce. tamale pie enchiladas and chili con carne. 2 teaspoons per pound for boneless raw meat. lamb.Use to make pickles. Use 1 teaspoon per quart for soups and sauces. eggplant. Mix in with barbecue or spaghetti sauce. Ground . corn and corn bread. Use in mayonnaise. mushroom. and sauces for fish or chicken. black pepper. yellow squash. cream sauces. Season chicken wings. Texas Chili Powder . marinades. Use in cheese spreads or sauces. corn. vegetable soup. and scrambled eggs for color. cakes and pies. carrots and zucchini. pot pies.Use in sour cream frosting. Vanilla Extract . beef stew.It is rich and sweet with a faint anise-like flavor. Thyme Leaves . rice pudding. and garlic. pork. oregano. Add to beef or lamb. Mix into pinto beans. sauces.Use in guacamole. tomato sauce.deathtodiabetes. 1 teaspoon per two cups liquid for cooked cereal. and Spanish rice.1 teaspoon per 4 cups flour for dough.Use for stuffing for poultry. Use in pot roast. cheese spreads. and eggplant. chicken. beef. bean dip. Sage . Add to chicken and seafood casseroles. salad greens. potato. tomato soups. Death to Diabetes. Salt .Use on green beans. cauliflower. French pancakes. carrots and zucchini. 1 tablespoon per 2 quarts water for pasta. cumin. 51 . peas. chow-chow and relishes. hamburgers and beef or chicken stews. cheese spreads. beef stew. eggplant. spinach. whipped cream topping. Turmeric. Ground . green beans. or fish. Toss with shredded Cheddar cheese and melt over tortilla chips for nachos.com 1-800-813-1927 Tarragon Leaves . Ingredients: chili pepper. LLC www. venison. egg and pasta salads.Brightens food flavors and balances sweetness and acidity by decreasing the sourness of acid and increasing the sweetness of sugar. Add to beef stew. Add to turtle or chicken soups. rice to give a yellow color. barbecue and pot pies. tuna.

lemon balm. basil. dandelion. fennel. Eggs: Chives. savories. Salads: Anise. hyssop. dill. caraway. anise. Soups: Anise. dill. coriander. mint. cumin. marigold. elder. savories. cumin. chives. tarragon and thyme (no rosemary) Breads & Cakes: Coriander. marjoram. also caraway. marjoram. lemon balm. sage. Death to Diabetes. anise. dill. marigold. chervil. fennel. cumin. rosemary. sage or tarragon. caraway. hyssop. lemon balm (excellent). sweet cicely. roses. bay. savories. dill.com 1-800-813-1927 Pork: Anise. tarragon. mint. basil. basil. chervil. tarragon and thyme. coriander. caraway. savories. rosemary. parsley. sage. marjoram. parsley. comfrey. rosemary. bergamot. marigold. rosemary. cumin. marjoram. cumin. marigold and marjoram. sage. fennel. fennel. rosemary and tarragon. dill. marjoram. coriander. caraway. basil. lemon balm. tarragon and thyme. LLC www. cumin. lemon balm. lemon balm. sage. marjoram. rosemary. coriander. for both sage and savories. basil. Goose: Sage Lamb: Mint. parsley. lovage. Liver: Coriander. mint. rosemary. dill. mint. chickweed. mint. 52 . coriander. dill. hyssop. coriander. cumin. lovage and rosemary. caraway. chives. chickweed. bergamot. savories.deathtodiabetes. sage. chervil. cumin.FOOD TIPS DEATH TO DIABETES COOKBOOK Matching the Foods with the Spices The following guide will help match foods with the herbs that best complement their natural flavors. mint. tarragon or thyme. caraway. dill. catmint. coriander. dill. chives. Duck: Dill. bay. Fish & Shellfish: Anise. borage. hyssop. shellfish and fish. sage. and thyme. tarragon. borage. Chicken: Basil or bay is always good. savories or thyme. marigold. mint. salad burnet. Beef: Basil.

don't use more than three herbs and spices in any one dish. LLC www. Turkey: Thyme Using Herbs and Spices For long-cooking dishes. store them in tightly 53 . If you want to enhance the whole spice flavor. Some Indian recipes are an exception to the rule. lovage. try adding your herbs and spices an hour or less before serving. as they often call for 10 or more different spices in one curry dish. salad burnet. A good way to store herbs and spices are small glass or plastic airtight containers. savories. thyme. grind whole spices in a grinder or mortar & pestle. Unless the recipe specifically calls for it. Heat. instead of Parsley. Anise seed instead of Fennel. tarragon. humidity and excessive light will result in the dry herbs and spices losing their flavor more quickly. mint.DEATH TO DIABETES COOKBOOK FOOD TIPS hyssop. dark place. Savory instead of Thyme. Mixing herbs and spices will provide you with a new art in food preparation by allowing you to create a variety of exciting seasoned dishes.com 1-800-813-1927 Storing Herbs & Spices Store spices in a cool. lemon balm. marigold. For best results try crushing the herbs before adding to your dish. If stored properly. Cilantro. stinging nettles. To keep larger quantities of herbs and spices fresh. Fresh spices and herbs should be added towards the end of cooking. dried herbs and ground spices will retain their flavors for a year. try roasting the whole spice in a dry skillet over a medium heat. being careful not to burn them.deathtodiabetes. Death to Diabetes. For shorter cooking dishes try adding dry spices earlier in cooking. marjoram. such as soups and stews. Whole spices may last for 3 to 5 years. For best results. Try replacing herbs and spices called for in recipes with something different such as Marjoram instead of Oregano.

Do not store dry herbs and spices near any humid source. Yogurt: Use non-fat plain. Avoid storing dry herbs and spices inside the refrigerator due to the high humid environment. rye crisps. on the health meter and in terms of glycemic impact. with a handful of nuts. Kashi crackers. or sugar-free yogurts For additional snack-type recipes refer to the Quick Lunches within this section and the Snack section within the following Recipes chapter. whole-grain bars. low-fat plain. stews. If you have to have the meat. prepare the meat separately and drain off the fat before mixing in the vegetables. dishwashers. Pretzels: Use organic chips. Prepare broths and soups loaded with beans and vegetables. and other starchy vegetables. Chips. near stoves and microwaves. Kashi. and no animal meat. Popcorn: Use air-popped popcorn (more fiber).FOOD TIPS DEATH TO DIABETES COOKBOOK sealed containers in the freezer. or any creamy. coffee makers. such as sinks. whole wheat pretzels. Crackers: Use whole grain low fat crackers. However. avoid fake butter. LLC www. rich soup. Soups Prepare soups. corn. many of these comforting choices 54 Death to Diabetes. sometimes there’s nothing better than a steaming crock of chowder. bisque. Snacks Here are some ideas for healthy snacks: Candy: Use small servings of dark chocolate. kettles. baked tortilla chips. stone ground wheat crackers. and casserole dishes – without potatoes. Creamstyle corn and corn chowder are right up there with mashed potatoes when it comes to winter comfort foods.com 1-800-813-1927 . lightly salted. Nuts: Use unsalted. avoid roasted nuts.deathtodiabetes. on countertops. Fruit: Eat whole. Split Pea Soup When it’s cold outside.

and iron. 4 grams of fiber. and 6 grams of protein. carrots. You’ll end up with a delicious side dish that looks just like succotash. Lima beans have a relatively low glycemic index value (32. and under 55 is considered low). nutmeg) and diced vegetables. but can be made more diabetes-friendly with some substitutions. American side dish made of lima beans and corn kernels.DEATH TO DIABETES COOKBOOK FOOD TIPS rank pretty low. use diced. bring to a boil.com 1-800-813-1927 Instead of corn in your succotash. and easy on the mouth. Add 2 quarts of cold water to 2 ¼ cups of well-rinsed split peas. shelled or in the pod. buttery. but plan them as part of your meal program. Then. and all of this means they are a very decent substitute for meat. Green soybeans also contain all the amino acids needed to make a complete protein. and simmer covered for about an hour and a half. but a half-cup contain 10 grams of carbs. such as onion. A healthy alternative is split pea. Add seasonings (salt. and cook uncovered until veggies are tender.deathtodiabetes. and a half-cup (of frozen baby limas) contains 18 grams of carbohydrate. these beans are very similar to lima beans. A perfect stand-in for limas. split pea soup makes for a great meal on a chilly day. LLC www. with the same sweet and buttery flavors and textures. Sugar and Sweets If sweets are your downfall. Split peas are relatively low in carbohydrates and have a lower glycemic index than some other legumes. calcium. or just simmer for 2 minutes and soak for an hour. and because they are quick cooking and have the consistency of some favorite American comfort foods. Death to Diabetes. 11 grams of protein. Let soak overnight. Generally available frozen. however. Succotash Succotash is a traditional. leeks. is the green soybean known as edamame. celery. fresh pepper. and are an excellent supply of vitamin C. it’s a high-fiber comfort food. 5 grams of fiber. It is far better to incorporate 55 . turn down the heat. but a lot less impact on your blood glucose level. sautéed summer squash and yellow pepper. try saving them for special occasions. Sweet.

that doesn’t mean there isn’t any. Buy honey labeled "raw" and use it in desserts that don't require heating. Raw honey is another good alternative for sugar (and syrups) because it is loaded with enzymes that digest carbs (amylases) as well as all the nutrients found in plant pollens – because raw honey hasn't been heated over 117 degrees. use xylitol or stevia (powder form). so it’s worth familiarizing yourself with some of them so that you’re not fooled into thinking an item is better for you than it is. Look for any of these: Amazake Brown sugar Carob powder Corn syrup Dextrose Evaporated cane juice Fructose Fruit juice concentrate Galactose High-fructose corn syrup Honey Lactose Malt Maltose 56 .deathtodiabetes. In place of refined sugar. Note: Conversion: ½ cup honey = 1 cup sugar. In place of brown sugar use an organic sugar cane such as muscovado sugar. Reduce liquid in recipe by ¼ cup.FOOD TIPS DEATH TO DIABETES COOKBOOK them into your diet than binge on them when feeling deprived. If you use it for oatmeal or toast. Death to Diabetes. the amylases help digest grains.com 1-800-813-1927 Sugar Awareness Even if an ingredient label doesn’t list sugar. LLC www. use pure extracts or organic spices such as cinnamon and ginger. Also. But raw honey should not be given to infants as they lack sufficient stomach acid to deactivate bacteria spores. Other options include agave nectar or an organic cane juice. These products do not cause the “sugar rush”. Manufacturers use many kinds of sugar.

check the nutrition label for “Sugars. Sprinkle powdered sugar on top and remove doily. Every 4 grams is equivalent to a teaspoon of sugar. Sprinkle with powdered sugar. Beware of fruit-flavored waters.deathtodiabetes. Get a doily and place on top of cake. avoid dried fruits as snacks alone because they are rich in calories and can stick to teeth causing tooth decay. Substitute applesauce for sugar in muffin and sweet bread recipes.DEATH TO DIABETES COOKBOOK FOOD TIPS Maple syrup Molasses Muscovado or Barbados Sugar Panocha Powdered or confectioner's sugar Rice Syrup Sucrose To get a sense of how much sugar you’re really eating.com 1-800-813-1927 Bake your own sweets with half of the sugar. But. Eat fresh whole fruit whenever possible. Flavored yogurts can contain up to seven teaspoons of added sugar. Buy plain non-fat yogurt and add your own fresh fruit.” listed in grams. Use xylitol powder in place of sugar. Use sliced fresh fruit as a topping for French toast or pancakes. This helps bypass the maple syrup. Look for breakfast cereals with six grams or less of added sugar and more than four grams of fiber. Tips For Cutting Back on Sugar Death to Diabetes. These products can have as much sugar as sodas. Make your own beverage with half fruit juice and half mineral water. LLC www. buy those packed in their own juice or "lite" syrup. Use powered sugar as a substitute for icings on chocolate cakes. Read the label and beware of words 57 . Use dried fruits as extra sweeteners in cookies. When buying canned fruit.

antioxidant. This enzyme is pivotal in the breakdown of starches (carbs). It does this by slowing the action of a particular digestive enzyme called amylase. thermogenic (fat-burning). where heat is created in the body by burning fuels such as fat.g. maltose. 2006 Sep. Chances are you will eat them before your friends and family will.. preventing sharp increases in blood-insulin levels. in particular epigallocatechin gallate (EGCG). Studies show that the rise in obesity directly parallels the rise in our consumption of sugary soft drinks. Tea Soft drinks have been implicated repeatedly in this country’s obesity epidemic. Green/white tea contains high concentrations of catechin polyphenols. The thermogenic effect of green tea (Camellia sinensis) was originally attributed to its caffeine content. It has been shown to increase 24-hour energy expenditure and fat oxidation 58 . theanine) that provide health benefits: glucose control. and antiinflammatory. sucrose. green tea stimulates brown fat thermogenesis far greater than a comparable amount of pure caffeine.deathtodiabetes. This causes carbohydrates to be released slowly. However.com 1-800-813-1927 Green tea and white tea contain nutrients (e. While diet sodas and drinks abound. e. most experts agree it is wise to limit consumption of artificial sweeteners as well. etc.FOOD TIPS DEATH TO DIABETES COOKBOOK that end with "ose". Avoid having sweets around "for guests". that can cause blood sugar levels to soar following a meal [Am J Clin Nutr. Green tea can lower cholesterol and increase energy expenditure Green/white tea may be useful as a glucose regulator as it slows the rise in blood sugar following a meal.84(3):551-5]. These compounds work with other chemicals to intensify levels of fat oxidation and thermogenesis. anti-cancer. seltzer and tea are great options to quench your thirst. epigallocatechin gallate (EGCG). Death to Diabetes. It appears that the catechin-polyphenols.g. dextrose. and caffeine that naturally occur in green tea work synergistically to stimulate thermogenesis and augment and prolong sympathetic stimulation of thermogenesis. Water. LLC www.

The same amount of 75-percent lean ground beef contains 6 grams of saturated fat. especially in sweet recipes ranging from breakfast smoothies to puddings and pies. There is now good evidence that green tea catechins are related to reductions in body fat. Epigallocatechin gallate (EGCG) has been found to be especially effective. lasagna. appearance and texture similar to scrambled eggs.4 grams of protein.. soups. Heating tofu before marinating will help it absorb the marinade thoroughly. whipped cream. Soft tofu is usually too soft for stir-fries and firm tofu may be too grainy for some desserts and dips. cream cheese. etc. It can also be scrambled with turmeric and/or nutritional yeast and other spices for a taste. and stir fries. It can be used instead of meat in vegetarian and vegan dishes. Turkey A 4-ounce turkey patty contains 2. Regular tofu is not fermented and does not have bacteria and/or molds added as do dairy cheeses. let it cool and keep it in your fridge so you can grab a healthy “soft” drink any time you want. and 193 calories.DEATH TO DIABETES COOKBOOK FOOD TIPS (caffeine only increases metabolism during the time you take it). dips and some desserts since it's smoother and less grainy. soups. These numbers may be no surprise to you. chili. So. Weight is gained as excess sugars and fats are stored in the body as fat cells.8 grams of saturated fat. such as breakfast or other burritos. but did you know what a healthy and delicious stand-in ground turkey can be? So. Green tea catechins can help prevent obesity by inhibiting the movement of glucose in fat cells. enchiladas. fried. Silken tofu can be substituted for butter. LLC www.deathtodiabetes. and 310 calories. pates.6 grams of protein. or heavy cream in a variety of recipes. 29. salads. on shish kebabs with vegetables and mushrooms. sandwiches.com 1-800-813-1927 Silken tofu is best for puddings. etc. Death to Diabetes. Firm tofu can be marinated. Tofu Tofu has very little flavor and absorbs the flavors of the other ingredients. or sautéed. if 59 . 22. brew up a pot of tea.

deathtodiabetes. and orange peppers and mushrooms to your vegetables before steaming for additional flavor and antioxidant protection. nutritionally empty grams of carbohydrate. you won’t miss the beef for a second. butternut squash. Be careful not to over steam -. large.FOOD TIPS DEATH TO DIABETES COOKBOOK you’ve all but given up burgers. which will likely be made with soy or whole grain flour. When stir frying.g. Cube the vegetables. Lunch meats are notoriously high in sodium. Vegetables Eat most of your vegetables raw to obtain their enzymes to facilitate proper digestion. diced tomatoes. turnips. then. With a good recipe or simply the right. For variety. You can simply use salt and pepper or sprinkle on chili powder and a little cayenne if you want it spicy and hot. Also. Another option is choosing a low carb wrap. it may be time to try the turkey version. You can improve your wrap by doing more than rolling up a few slices of turkey. Since cooking kills most of the enzymes. place the vegetables into the pan last so that they are not overcooked.if the vegetables are limp or discolored. Slice and add red. and they also contain nitrites or nitrates. sweet potatoes). Roll it up and enjoy. Use olive oil and spices to brown some ground turkey (antibiotic. dark green or red lettuce leaves are a great substitute for a burrito-size. Turkey Wrap You’ve probably heard about the trick of rolling sliced lunch meats and cheese inside a lettuce leaf. Bolognese sauce. coat them with a small amount of 60 Death to Diabetes. you overcooked them. preservatives that are potentially carcinogenic. tacos and burritos. and these little roll-ups do make for quick and tasty snacks. roast the vegetables (e. LLC www. Spoon your seasoned turkey onto your lettuce leaves or low-carb wrap. take a plantbased enzyme supplement with each meal if you don’t like raw. add shredded cheese. white flour tortilla –– which delivers about 60.com 1-800-813-1927 . and meatballs. yellow. quality seasonings (try Penzeys Spices). chili. and avocado chunks. meatloaf.and growth-hormone free if you can get it) in a sauté pan.

DEATH TO DIABETES COOKBOOK

FOOD TIPS

olive/coconut oil and season them with thyme and other spices. Place them on a nonstick baking sheet (glassware) and slow-roast them for an hour and a half. Select mushrooms with smooth, unblemished caps. Don’t add mushrooms in the early stages of preparing a cooked dish as they will become tough and flavorless. Instead add the mushrooms toward the end of cooking to improve the flavor and tenderness. Tips for Eating More Veggies

Not sure how to cook vegetables? Start with frozen vegetables that you can cook in minutes in a steamer. Also try roasting vegetables. Have a chicken or shrimp stir-fry for dinner and double the amount of your favorite veggies such as pea pods, broccoli, red peppers, or zucchini. Add red, yellow and/or orange sliced peppers when you steam your broccoli or Brussel sprouts to give the vegetables a sweeter taste.

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

Instead of crackers or pretzels for a snack, try some veggies and hummus or celery with peanut butter. Try serving chicken salad stuffed in a tomato or on cucumber slices. Try a variety of salads such as green bean salad, broccoli salad, or a tomato, feta salad. Grill vegetables along with your other summer favorites. Put a package of frozen, chopped spinach (thawed and drained) into your egg casserole. Order a side salad in place of the chips or French fries. Buy seasonal vegetables and you’ll taste them at their best. Tomatoes, butternut squash, asparagus, and zucchini are good ones. For a quick dinner put veggies, such as green beans or asparagus, on the bottom of an aluminum foil packet, top with salmon along with some herbs, seal packet, and bake or grill.

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Add extra veggies to your sandwich or any homemade soup recipe. Vinegar Vinegar is a natural meat and fish tenderizer, so you can use it to marinate meat and chicken. It’s also used to cook brisket, sauerbraten, and in the preparation of the spicy Korean vegetable, kimchi. Look for low-sodium versions of dill pickles, and consider other condiments and veggies pickled or preserved in vinegar. Use vinaigrette dressings drizzled over steamed veggies, such as cauliflower. Another option is to dip small, thin slices of whole-grain bread into a mix of olive oil and balsamic vinegar. Or, better, try sourdough bread, which contains a substance that seems to mediate blood sugar response.

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

Whole Eating foods in their whole state, rather than mashed, pureed, juiced, etc., generally lessens the impact on blood glucose. For example, choose a baked potato over mashed, choose a whole apple over applesauce, and always choose the whole fruit rather than juicing it, so that you get all the beneficial fiber (which, don’t forget, cancels out some of those carbs) and the other nutrients stored in the skins and pulp. For example, when you drink orange juice, you get the Vitamin C but not the beneficial fiber and phytonutrients that come from the pulp. Even if you buy orange juice with pulp, you’re still not getting any of the fibrous white membrane, which is where the phytonutrients hide. Nutrition science research is finding, increasingly, that it is not one substance or another that gives plant foods their disease-fighting power, but the interaction of these vitamins, antioxidants, and other plant chemicals. So, eat things the way Mother Nature presents them, and you won’t miss out on any hidden health benefits. Yogurt Soy yogurt is good for you, not only because it’s full of antioxidants, but because it appears to help regulate enzymes that affect blood glucose, and may help lower blood pressure, according to recent research.
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But don’t forget that plain (non-soy) yogurt can stand in for mayonnaise or sour cream in virtually any recipe. Yogurt also makes a good ingredient in marinades, because the active cultures tenderize meat in the same way acids do. Yogurt can even be used in place of milk: Just add one-half teaspoon of baking powder to each cup of yogurt. Consider using creamy, full-fat yogurt. The low-fat and fat-free varieties often contain more sugar and other carbohydrates. Here are some tips for getting the most out of yogurt: Make sure the yogurt you buy contains “live, active cultures” and lists the Latin names of these beneficial bacteria. Many of the health promoting properties of yogurt come from these bacteria. To preserve the benefits of the active cultures, don’t heat yogurt above 120 degrees F. Check the “sell by” dates on the yogurt tubs, and buy those that are most fresh. (Yogurt lasts for about 10 days beyond the “sell by” date, but the sooner you eat it, the better, in terms of reaping the health benefits.) Stirring yogurt makes it lose its consistency and become runny. Make your own yogurt if you have the time.

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

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the internet and my own ideas.Make it a special occasion to go out to eat rather than a common event. think about how you can get every last food mile out of what you are making.when you are cooking.MEAL PLANNING TIPS DEATH TO DIABETES COOKBOOK Meal Planning & Grocery Shopping Tips The following meal planning and grocery shopping tips will help you to save money with your grocery bill. pizza. Leftover vegetables and meats can be thrown into the same stock for free soups and stews or put into pot pies. A freezer is a great investment and tightwad tool. moving gradually to a goal of a lower budget for food that is healthy. candy. Buy in bulk – This will save money in the long run – as long as the foods are stored properly and you’re bulk-buying foods that you normally eat. casseroles. try to get every thing out of your food dollar! Reduce/avoid the junk food -.deathtodiabetes. cookies. wholesome and homemade. crepes. please send us an email.Especially soda. Death to Diabetes. LLC www. chips. and soon you will see a significant difference in your grocery budget! Note: If you have some ideas for saving money from grocery shopping. homemade "hot pockets". Look at food waste in an entirely new light. Start with a few changes and keep adding. you name it. Use everything -. frugal friends. my daughter. Cut down or stop eating at restaurants -. Try to start with strategies that you can implement without causing a major revolt in your family. Many of these tips were obtained from my mother. 64 . Eat out once a month and use coupons to cut costs even further. and store-bought baked goods. Make it yourself – This will save money and allow you to make healthier foods.com 1-800-813-1927 Use your freezer -. But don’t implement too many changes at once. Meat bones and vegetable trimmings can be made into wonderful stocks.To stock up on good deals on meats and other frozen items.

mint. and spices such as garlic. and turmeric. dill.Still want to use bundles of fresh herbs in your famous pasta sauce but hate the price? Plant some! Herbs are so easy to grow and so useful. green salads. your clothes will fit and you won't have to buy bigger ones. try cutting portion sizes of meats and adding more side dishes to compensate. oregano. Death to Diabetes. lavender. There is always a way to cut down on meat consumption.com 1-800-813-1927 Eat less meat -. If this is too difficult. eating antiinflammatory foods is important. extra virgin olive oil. wild salmon. partially hydrogenated oil. especially during the summer months -. clear vegetable oil. Take drinks with you -. etc. dark cherries. Those foods include. Avoid foods that cause inflammation -.once you begin eating better and dropping some pounds. 65 . Many are perennial: sage. refined sugar. Take along water or tea in a big jug on outings.this will help you resist the temptation of stopping at a fast food joint and ordering an overpriced soda.Those include foods that are genetically-modified and other foods that contain refined flour. growth hormone.Does spaghetti really have to have all those meatballs? Does your pizza really have to have all of that meat on it? Many other cultures use meat sparingly in their dishes.If you are working and spend money on coffee. ginger. aspartame. Check out Asian and Indian recipes in particular. lemon balm. food additives and other chemicals. parsley. you will notice you tend to eat less. buy a thermos and take your own. Not only that. Grow herbs yourself -. nasturtium. This saves money and your health. MSG. but are not limited to: blueberries. Try to think of meat as an accent to the dinner rather than the main course. if you maintain a comfortable weight. Biannuals will reseed themselves if you let them go to seed. antibiotics. these include: basil. high fructose corn syrup. LLC www. chives.deathtodiabetes.DEATH TO DIABETES COOKBOOK MEAL PLANNING TIPS Eat anti-inflammatory foods – Since micro-inflammation is one of the underlying mechanisms that fuels Type 2 diabetes. Maintain a healthy weight -. green/white tea.

Shop alternative sources for food .deathtodiabetes. like sugar and flour. Check out the farmer's markets. and jellies for even more savings. Make strawberry smoothies when strawberries are at their best and cheapest. farm co-ops. like berries. Check out seasonal cookbooks at the library for more ideas. Don't have time to can or is it too hot? You can freeze some things. Or you may want to try edible landscaping . Some basics. make lots of tomato sauce and can it. Death to Diabetes. so go with the lowest price and/or what is on sale.As with substituting cheaper things for the expensive. Keep going down in price until you notice a change in the quality. etc. to make into jellies and sauces later on. Hams are usually on sale around Easter and Thanksgiving. 66 . then move back to the next brand/item up. wholesalers. but meats and other food staples tend to go on sale according to season.Not only are there better seasons to buy some veggies than others. berry bushes. Use food coupons --Use coupons if you like and buy the item regularly. You may discover that most brands are created equal and some generics are pretty good too. and you can't get the item at a lower price by using store/generic brands. and what store you are shopping at. When tomatoes are in season. when they are at their best and summer veggies are out of season.Growing a few herbs may give you the courage to grow a full-fledged vegetable garden.As you become more accomplished both in cooking and gardening. you may want to can those special sauces. Cook with more root vegetables in winter. holiday. Try store brand and generics -. LLC www. food co-ops. try lower cost items. Learn the sales pattern -. etc. Canning -. usually in June and July. Learn the sales patterns of your favorite stores and stock up.MEAL PLANNING TIPS DEATH TO DIABETES COOKBOOK Gardening -.Get creative and keep your eyes open. pickles. really don't change from brand to brand.com 1-800-813-1927 Buy in-season veggies and fruit --They are usually fresher and cheaper.putting plants in your landscape that give you food too. health food stores. roadside stands. when the weather is cooler and you have more time. like fruit trees. turkeys are always on sale in November and December.

carbohydrate and sodium.The secret is to make every cooking session count. start with the list of ingredients.make them special.deathtodiabetes. fat. Death to Diabetes. Bulk cooking -. LLC www. Don't feel like you have to make "five-star" restaurant meals every night -. Monounsaturated fats such as olive. followed by other ingredients used in lesser amounts. which is based on a 2.000 calories a day. Likewise. 67 . such as hydrogenated or partially hydrogenated oil. Keep an eye out for heart-healthy ingredients such as whole-grain. use food labels to detect unhealthy ingredients. This percentage. The same goes for the Percent (%) Daily Value listed on food labels.or simply use the percentage as a general frame of reference. If you eat twice the serving size listed on the label. you may need to adjust the percentage accordingly . Eat for a Month! Keep it simple -. Keep in mind that ingredients are listed in descending order by weight. If your doctor or registered dietitian recommends more or less than 2.DEATH TO DIABETES COOKBOOK MEAL PLANNING TIPS Menu Planning -. The main ingredient is listed first. but keep your daily meals simple. Use all of the methods here to plan a loosely constructed menu plan. check out the book Frozen Assets: Cook for Day. helps you gauge how much of a specific nutrient one serving of food contains compared with recommendations for the whole day.You don't have to give up gourmet foods. soy and oats. For more information. but time as well. If you need help designing a menu plan. you also double the calories.000-calorie diet. You could also plan around what is in your garden and in season locally.com 1-800-813-1927 Read food labels – When you’re looking at food labels. refer to our Death to Diabetes 90-Day Meal Plan book.Build your meal plans around: A) what you already have and B) what is on sale. Do the math: The serving sizes listed on food labels may be different than the serving sizes in your meal plan. this way you are not only saving money.

reading these labels can be confusing.deathtodiabetes. including the number of servings in the package and compare it to how much you actually eat. if a package has 4 servings and you eat the entire package. cholesterol. It is important that you pay attention to the serving size. For example. For example a slice of bread is a serving size of one for bread on the food pyramid. Nutrients: This section lists the daily amount of each nutrient in the food package. that you have eaten. A portion size is what you chose to eat there are no standard measures for this. LLC www. along with explanations of its components. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. you would have had 2 servings of bread in your portion. etc.com 1-800-813-1927 Do not confuse portion size with serving size. has a food label indicating serving size and other nutritional information. However. This may or may not be the serving amount you normally eat. Serving Size: Serving size is based on the amount of food people typically eat at a given meal. This is the part of the food label where you will find the amount of fat per serving. Below is an example of a Nutrition Facts label.S. fat. protein. A serving size is a standard amount used to help give advice about how much to eat. Calories and Calories From Fat: The number of calories and grams of nutrients are provided for the stated serving size. cholesterol. Death to Diabetes. This information makes it easier for you to purchase foods that will fit into your meal plan and help control your blood glucose. The "Nutrition Facts" food labels are intended to give you information about the specific packaged food in question. carbohydrate. sodium. you quadruple the calories. Yet if you eat a sandwich with 2 slices of bread. Measurements of fat. These daily values are the reference numbers that are set by the government and are based on current nutrition 68 . blood pressure and weight. It helps you identify how many calories are in the foods you eat and what the nutritional content would be in a serving size.MEAL PLANNING TIPS DEATH TO DIABETES COOKBOOK Reading Food Labels Just about every packaged food made in the U. vitamins and minerals are calculated for a typical portion.

500 calorie diets. try to reach your goal for each nutrient. divide by 2.000 calories.DEATH TO DIABETES COOKBOOK MEAL PLANNING TIPS recommendations. choose foods with a low % Daily Value. Some labels list daily values for both 2. your % Daily Value goal will be based on 75% for each nutrient.500 calorie diet. For example.com 1-800-813-1927 69 . "% Daily Value" shows how a food fits into a 2. if you are following a 1. This means a food contains the largest amount of the first ingredient and the smallest amount of the last ingredient.000 calorie/day diet. saturated fat and cholesterol. Death to Diabetes. dietary fiber. vitamins and minerals.000 and 2. For total carbohydrates. not 100%. They are listed from largest to smallest amount (by weight). Ingredients: Each product should list the ingredients on the label.000 to determine the % Daily Value for nutrients. LLC www. When it comes to fat.deathtodiabetes. For diets other than 2.

If your post-meal blood glucose level rises significantly. and reverse your Type 2 diabetes.KEY POINTS DEATH TO DIABETES COOKBOOK Key Points: Use the Super Meal Model diagram (Page 7) as a guide to design your meals and snacks and stabilize your blood glucose level. e. LLC www. Use the 10 Steps on Page 12 as a guide to control. flour. This is because the high fat content slows the absorption of carbohydrates in the intestines. casseroles. then.deathtodiabetes. desserts. salads. you should measure your blood glucose level after the meal to ensure your body is metabolizing the food properly.g. vegetable juices. When you try one of the new recipes. pizza. Another option is to reduce the portion size of that specific meal. manage. salads) and the vegetableintense meals to optimize your nutritional profile.g. you should avoid that meal until your post-meal blood glucose level has stabilized. at least. and tofu. muffins. Focus your eating on raw vegetables (e. e. lasagna. Note: Foods such as pizza and meat-casseroles tend to cause a delayed blood glucose rise in people with diabetes. or sugar. In general. you should avoid or.com 1-800-813-1927 70 . Death to Diabetes. and French toast – until your average blood glucose level has returned to the normal range without medication. reduce the serving size for the recipes that contain pasta.g. cookies. stews. soups. (Refer to the Death to Diabetes book for more detail). pancakes.

Serve with 1 cup of steamed broccoli or other vegetable. Worcestershire sauce 1/2 c. Bring to a low boil.com 1-800-813-1927 Directions: Remove the skin to reduce the fat content.Chapter 5. Drain off fat. lemon juice 1/4 c. Combine above ingredients for sauce. brown sugar 1 tbsp. Bake chicken pieces at 350 degrees for about 45 minutes. or purchase skinless chicken parts. LLC www. drumsticks) 1/2 c. Note: Be wary of bottled ketchup because some brands contain high fructose corn syrup. Recipes Body Spirit Mind Barbecued Chicken Ingredients: Chicken parts (breasts. organic ketchup 1 tbsp. 71 . mustard 1 tbsp.deathtodiabetes. legs. 1 cup brown rice and a glass of filtered water. water Death to Diabetes. Brush each piece of chicken with sauce and bake for an additional 15 minutes.

and a glass of filtered water. cook in medium saucepan over mediumhigh heat 3 to 4 minutes or until almost cooked. stirring constantly. Reduce heat. cover and simmer until flavors are blended. 72 . Worcestershire sauce. Yield: Makes 4 servings. cook 3 to 5 minutes or until bacon is crisp and onion is tender.RECIPES DEATH TO DIABETES COOKBOOK Barbecued Beef Ingredients: 1 slice organic bacon ½ cup chopped onion ½ cup ketchup ½ cup apple juice 1 tablespoon white vinegar 1 teaspoon prepared mustard 1 teaspoon Worcestershire sauce 1/8 teaspoon salt 1/8 teaspoon ground black pepper 2-1/2 teaspoons xylitol 12 ounces fully-cooked organic roast beef. LLC www. Stir in xylitol and sliced beef. Serve warm on rolls.deathtodiabetes. Add onion. vinegar. thinly sliced 4 sprouted grain rolls (optional) Death to Diabetes.com 1-800-813-1927 Directions: Cut bacon into 1-inch pieces. Note: Refer to the Sandwich section for a hamburger sandwich. Serve with 1-2 cups steamed broccoli. if desired. Combine ketchup. apple juice. salt and pepper. add to bacon mixture. 15 to 20 minutes. mustard.

Set-up: Allow the ribs to sit in the rub for a little while. From here you should decide if you want a sweet. LLC www. Now you can trim off any loose pieces from the rack and you are ready to apply your rub. hot. To remove the membrane. and any other herb you enjoy. You want to aim for a 73 . melted 1 clove garlic. add brown sugar. chili powder. In the meanwhile you can prepare your smoker.DEATH TO DIABETES COOKBOOK RECIPES Barbecued Ribs Ingredients: Baby back ribs or rack of ribs 1/4 cup red wine vinegar or lemon juice 1 stick butter.com 1-800-813-1927 Directions: Prepping: To prepare your rack of ribs you should start by removing the membrane from the inside of the ribs. Gently pull it back. An hour or two will be enough for the flavors to start to sink in. Remember that the rub should be an addition to the flavor of the ribs and not overpowering. This keeps the flavors consistent and avoids the risk of flavors that don't mix well. With a sharp knife gently cut under the membrane on one corner until you have enough to grab. If you want sweet.deathtodiabetes. With any luck you should be able to get most of it off in a single shot. onion. cayenne. lay the rack down so the ribs curve up on the ends. crushed 1 onion. or savory flavor. Another tip is that you should use the same basic flavors in any mop or sauce you intend to add later. grated Paprika Death to Diabetes. Rubbing: Most rib rubs usually start with paprika to give a nice color. Otherwise continue until the membrane is gone. Now take a paper towel and grab hold of the membrane. Other ingredients can be garlic. This is a tough skin like material that blocks flavors from getting into the meat.

Serve with 1 cup of steamed broccoli or other vegetable. If you serve it on the side warm it first so you won't be dipping your hot ribs in cold sauce. You can apply this every few hours to help keep the moisture in your ribs. Death to Diabetes. However if you are a big fan of barbecue sauces then you can brush it over the ribs shortly before you remove them from the smoker. This is a good time to baste the ribs so the baste can remain on the top side. 1 cup brown rice and a glass of filtered water. LLC www. For instance. When smoking ribs you will want to turn them every hour. 74 . juicy ribs that are better than any restaurants. The additional time will allow the fats and connective tissues in the ribs to break down and tenderize the ribs. use it in small amounts. During that time you may want to baste the ribs in a mop. The best way to make this mop is to take some of the same rub you used earlier and mix it with a little vinegar and enough water to make it thin. I suggest if you want a sweeter flavor to your ribs that you choose a fruit wood like apple or cherry. otherwise pick something like and oak or hickory. You will be smoking these ribs for 4 to 6 hours. Giving time for the sauce to cook on the surface of the ribs will allow it to caramelize a little and cook into the ribs.deathtodiabetes. With a little practice you will be making great ribs and be ready to move on to the kinds of pork ribs you can take to any competition. Pick a wood that has flavor but doesn't overpower. Sauce: Most barbecue is not coated with sauce. but at these low temperatures that won't be a problem. People will warn you that sugary sauces burn. if you want to use mesquite. Smoking & Basting: Now you are ready to smoke. Sauce is served on the table with ribs.RECIPES DEATH TO DIABETES COOKBOOK smoking temperature between 200 and 225 degrees F. If you take your original rub and mix it with tomato sauce or ketchup you will get a traditional sauce.com 1-800-813-1927 If you follow this plan you will get tender. Baste lightly so as not to disturb too much of the rub. If you hold the right smoker temperature your ribs should be cooked through in a few hours.

deathtodiabetes. 75 . Makes about 1 1/2 cups of barbecue sauce.DEATH TO DIABETES COOKBOOK RECIPES Barbecue Sauce 1 Ingredients: 1 8 ounce can tomato sauce 1 6 ounce can tomato paste 1-2 tablespoons brown sugar 2 tablespoons vinegar 2 tablespoons olive oil 3 cloves garlic crushed 4 tablespoons minced onion 1 tablespoon Worcestershire sauce 1 teaspoon dry mustard 1 teaspoon cayenne fresh ground pepper to taste Death to Diabetes. mix thoroughly and allow to simmer for about 20 minutes. LLC www.com 1-800-813-1927 Directions: Cook minced onion and garlic in olive oil until onions turns opaque. then this is the recipe for you. Add remaining ingredients. Note: If you like a rich. thick barbecue sauce on your chicken or ribs. By using tomato sauce and tomato paste instead of ketchup you get a richer flavor in your barbecue sauce.

Death to Diabetes. ground cumin 8 coriander seeds 1/4 tsp. 76 . celery and green pepper until tender. prepared yellow mustard 4 dashes Tabasco sauce 8 peppercorns 1/4 tsp. red wine vinegar 2 tbsp. molasses 4 tbsp. Cool and put through a small sieve colander. garlic. Note: This recipe may be used on ribs. Keeps in the refrigerator 6 to 8 weeks. chopped 1 onion. stirring occasionally. oregano 2 tbsp. celery seed Directions: Melt butter in medium saucepan. chopped 1 (16 oz. salt 2 tbsp. melted 1 green pepper. chopped 3-4 cloves garlic. pressed 1/2 cup celery (with leaves).) can crushed tomatoes 1 (12 oz. Add remaining ingredients and simmer 1/2 hour.com 1-800-813-1927 Sauté onion. chicken. from tomato paste can 1 tbsp. Worcestershire sauce 1 tsp. LLC www.RECIPES DEATH TO DIABETES COOKBOOK Barbecue Sauce 2 Ingredients: 1/2 stick butter.) can thick tomato paste 1/2 can water. brown sugar 1 bay leaf 1/4 tsp. or beef in either woodfired/charcoal pits or gas grill barbecues.deathtodiabetes.

DEATH TO DIABETES COOKBOOK

RECIPES

Beef: Filet Mignon with Mushrooms Ingredients: 1 pound organic beef tenderloin, raw 1/2 teaspoon marjoram, dried 2 teaspoons xylitol 1 teaspoon black pepper 1 tablespoon macadamia nut oil 3 ounces mushrooms, medium, fresh 1 onion, yellow 8 fluid ounces beef broth, low sodium 1 tablespoon cornstarch (optional)

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

Directions: Cut beef into 4 slices. Mix together marjoram, xylitol and pepper; rub on both sides of beef slices. Heat oil over medium heat in a large non-stick skillet. Cook beef in oil 3 to 5 minutes, turning once, until brown. Remove to heated serving platter; keep warm. Wash and slice mushrooms and onion; cook in skillet drippings over medium heat about 2 minutes, stirring occasionally, until onion is crisptender. Whisk together broth and cornstarch; stir into mushroom mixture. Cook over medium heat, stirring constantly, until mixture thickens and boils. Boil and stir one minute. Pour over beef. Serve with a green salad or steamed broccoli, and a glass of filtered water.

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RECIPES

DEATH TO DIABETES COOKBOOK

Beef: Meatloaf with Tomato Sauce Ingredients: 1/4 cup liquid-egg substitute 1 slice sprouted grain or whole oat bread 4 fluid ounces milk, fat-free 2 tablespoons Parmesan cheese, fat free 2 teaspoons parsley, dried 1/8 teaspoon black pepper 2 garlic cloves 12 ounces beef, sirloin, ground, extra lean 8 ounces Italian sausage link, turkey 1/2 cup spaghetti sauce, reduced sodium Directions: Preheat oven to 375°F. In a large bowl, combine egg substitute, bread (cut or torn into small pieces), milk, Parmesan cheese, parsley, pepper and garlic (peeled and minced).

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

Add ground beef and sausage (casings removed); mix thoroughly. Shape meat mixture into a round loaf, 9 inches in diameter. Place loaf on the unheated rack of a broiler pan or a roasting pan with a rack. Spread spaghetti sauce evenly over top. Bake for 25 to 30 minutes or until a thermometer inserted into the middle of the loaf registers 160°F and juices run clear. Transfer to a serving platter; sprinkle with herbs of choice such as basil, thyme or garlic powder. Cut into wedges to serve. Serve with a tossed salad and risotto, if desired, with a glass of filtered water. Note: Refer to the Sandwich section for a hamburger sandwich.

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DEATH TO DIABETES COOKBOOK

RECIPES

Beef: Pepper Steak & Vegetables Ingredients: 2 garlic cloves 1 pound organic beef sirloin steak, raw 3/4 teaspoon black pepper 1/4 teaspoon salt 3 teaspoons balsamic vinegar 1 teaspoon olive oil, extra virgin 1 bell pepper, red, medium 1 bell pepper, green, medium 1 bell pepper, yellow, whole 1 onion, yellow 1 tomato, medium 2 teaspoons parsley, dried

Death to Diabetes, LLC www.deathtodiabetes.com 1-800-813-1927

Directions: Preheat broiler. Spray a broiler-pan rack with cooking spray.

Mince garlic. Rub both sides of the steak with the garlic, black pepper and 1/8 teaspoon of the salt; place steak on prepared rack and drizzle with 1 teaspoon of the vinegar.

Broil steak 5 to 6 inches from heat for about 5 minutes, then turn and drizzle the second side with another teaspoon of vinegar. Broil 4 to 5 minutes longer for medium-rare or until desired doneness. Transfer the steak to a warmed platter, cover loosely with foil and let stand for 5 minutes. While steak is cooking, wash and thinly slice bell peppers; and cut onion and tomato into thin wedges. In a deep, non-stick skillet, heat the oil over high heat. Add bell peppers and onions, and toss to coat them with the oil; cook, stirring, for 1 minute. Reduce heat to medium-high, add tomatoes and 1 tablespoon of water,
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Remove from heat and stir in parsley.RECIPES DEATH TO DIABETES COOKBOOK and toss to combine. LLC www. Death to Diabetes. stirring frequently.deathtodiabetes. Spoon the vegetables and pan juices around the steak. for 8 to 10 minutes. Serve with a glass of filtered water (or green/white tea). simmer for 1 minute. or until vegetables are tender.com 1-800-813-1927 80 . Carve the steak into thin slices and arrange on the platter. Cover and cook. and any juices that have collected on the steak platter. 1/8 teaspoon of salt. Uncover the skillet and add remaining 1 teaspoon of vinegar.

Serve with 1-2 cups steamed broccoli.deathtodiabetes. Cut into 1/8inch slices.com 1-800-813-1927 Directions: Mix together chili powder. lightly coated with cooking spray. oregano and cumin. medium Death to Diabetes. romaine. 11" diameter 3/4 cup sour cream.DEATH TO DIABETES COOKBOOK RECIPES Beef: Sirloin Wraps Ingredients: 1 1/2 tablespoons chili powder 2 teaspoons oregano. LLC www. in broiler pan. Preheat oven to broil. raw 4 tortilla wraps (whole grain). top each with 1 cup lettuce (washed and shredded) and 1/4 of the tomato (diced). 81 . Let stand 10 minutes at room temperature. Broil with top 3 to 4 inches from heat for about 5 minutes on each side for medium doneness or until beef is desired doneness. ground 1 pound organic beef sirloin steak. Top with beef. Warm tortillas according to package directions. and a glass of filtered water. spinach or cauliflower. Place beef on rack. dried 1 teaspoon cumin. fat-free 1 tablespoon horseradish sauce 4 cups lettuce. Rub mixture on both sides of beef. Spread 3 tablespoons sour cream mixture over each tortilla. chopped 1 tomato. Mix together sour cream and horseradish.

one at a time. Cook corn tortillas.RECIPES DEATH TO DIABETES COOKBOOK Beef: Beef Taco Ingredients: 2 lbs lean ground beef 1 teaspoon sea salt 2 tablespoons Chili powder 2 tablespoons paprika 1 teaspoon cumin 2 garlic cloves 1/2 diced bell pepper 1/2 diced medium onion 12 corn tortillas Death to Diabetes. or roll up like an enchilada. LLC www.deathtodiabetes. enough water to cover meat. Then add 1/2 medium chopped onion. Continue cooking 20 to 30 more minutes. Bring to a boil.com 1-800-813-1927 Directions: In 2 quart sauce pan add ground beef. garlic. in hot oil until soft. Simmer over medium low heat about an hour. chili powder. Fold the tortilla over the meat. 82 . Spoon 2 tablespoons of the beef taco meat in the center of each tortilla. paprika. 1/2 medium chopped bell pepper. salt. about 10 to 15 seconds. Serve with a large green salad and a glass of filtered water. drain. Soft Beef Tacos: Heat olive oil in non-stick skillet. cumin.

lean ground beef 1/2 cup chopped onion 1 (6 oz. Next add a tortilla and top it with a small amount of grated cheese.DEATH TO DIABETES COOKBOOK RECIPES Beef: Beef Tortilla Ingredients: 2 lbs.com 1-800-813-1927 Continue to layer the mixture with a tortilla and cheese until all ingredients are used. Serve with a small green salad and a glass of filtered water or green/white tea. Note: Replacing the flour tortillas with corn tortillas reduces the calories and provides more fiber. Add remaining ingredients except tortillas and cheese. Cook on Low 3 to 4 hours. Simmer for 5 minutes. 83 . onions and garlic.deathtodiabetes. Drain. can chopped green chili peppers 1 pkg. LLC www. Pour a small amount of the mixture into the bottom of a slow cooker. corn tortillas Directions: Brown meat. Death to Diabetes.) can tomato paste 1 can cream of mushroom soup 1 can chicken and rice soup 16 ounces shredded Cheddar cheese 1 clove garlic 1 jar taco sauce 1 sm.

Put the broccoli into a bowl. 84 . *Note: Consider adding the salt after the eggs have cooked – to prevent the eggs from losing moisture and becoming rubbery. or sardines. black pepper 1tsp. Earth Balance spread and spices. and have a crunchy texture. Add Tabasco sauce on top of your eggs. For over easy eggs flip over for 15 seconds. toast 1 or 2 slices of sprouted grain bread. extra virgin olive oil 1 tsp. For additional fiber. cayenne pepper 1 tbsp. Place the broccoli in the steamer and steam for 12-15 minutes. salmon.com 1-800-813-1927 Directions: Break open eggs into a small nonstick pan and immediately reduce heat to low.RECIPES DEATH TO DIABETES COOKBOOK Broccoli & Egg Ingredients: 2 cups broccoli florets 2 organic eggs 2 tbsp.deathtodiabetes. Earth Balance spread Olive oil spray Death to Diabetes. Cook slowly until the whites are completely set and the yolks begins to thicken. Serve with a glass of filtered water (or green/white tea). Be careful not to over-steam – the broccoli should look bright green and firm. use salmon or sardines as your protein. but are not hard. black pepper and cayenne pepper while cooking. salt 1 tsp. Add the salt*. LLC www. and add the extra virgin olive oil. Options: In place of the egg.

garlic. sprinkle 1 tablespoon of organic apple cider vinegar on top of the broccoli. sprinkle 2-3 tbsp. bake the salmon for 18-20 minutes. add a teaspoon of organic butter. Death to Diabetes. When you start to eat the broccoli. Sprinkle a pinch of cayenne powder or other seasonings on top of the salmon for additional flavor. peppers.com 1-800-813-1927 Place the broccoli (or other vegetable) in a steamer with water.deathtodiabetes. organic butter Directions: Preheat oven to 350°. extra virgin olive oil 1 tsp. Sprinkle a couple drops of extra virgin olive oil on top of the salmon (to keep it moist) and place in the pre-heated oven for no more than 2 minutes if it’s leftover salmon that has been previously baked. or spray a couple ounces of liquid “buttery” spread on top of the broccoli. When ready. Add 1 slice of soy cheese on top of the salmon approximately 1 minute before removing from the oven.DEATH TO DIABETES COOKBOOK RECIPES Broccoli & Salmon Ingredients: 2 cups of fresh or frozen broccoli florets 2-3 oz. If you like a “buttery” taste for your vegetables. If you like your broccoli hot and spicy. the butter will trigger a signal that helps to satisfy your taste buds. LLC www. place on the stove and turn on medium for 9-10 minutes. Add the extra virgin olive (or organic rice bran oil) on top of the broccoli (or other vegetable). remove the broccoli from the steamer and place in a small bowl. a teaspoon of macadamia nut oil. Otherwise. Add part of an onion and/or red/yellow pepper. of baked wild salmon 1 slice of soy cheese ½ onion (sliced) ½ red (or yellow) pepper 1½ tbsp.g. e. If you prefer more of a bitter taste. of cayenne 85 .

Death to Diabetes. or sardines. For a variety. of ground flaxseed and a scoop of protein/fiber powder to the juice. Options: Use other vegetables such as spinach. LLC www. salmon.com 1-800-813-1927 A carbohydrate option for the spinach is 16 ounces of raw carrot juice. or other fish such as canned tuna. Serve with a glass of filtered water (or green/white tea). or sardines. For additional fiber. canned wild salmon. yellow or orange peppers. However. mix these vegetables with snow peas. Add a clove of garlic or shiitake mushrooms for additional flavor. toast 1 or 2 slices of sprouted grain bread. you can just break a raw egg on top of the vegetable in the bowl to increase your protein intake. 3 slices of turkey bacon. carrots. A protein option replacement for the salmon is 2 lightly poached (organic) eggs but this will require more time to prepare. stringbeans. If you like hot and spicy. Add a tbsp. Other protein options include 3-5 ounces of organic skinless chicken breast. cauliflower. sprinkle Tabasco sauce on top of your eggs.deathtodiabetes. and Brussel sprouts.RECIPES DEATH TO DIABETES COOKBOOK pepper juice or Tabasco sauce) on top of the spinach. Remove the salmon from the oven and place on a small plate. and red. 86 .

com 1-800-813-1927 Directions Toast almonds in a medium dry skillet over medium-low heat. e.g. sauté until the onion is caramelized. a glass of filtered water. onion. of a lean protein (baked). until soft and golden brown. Add the nuts. 4 to 6 minutes. Turn off the heat and let stand for just a short while to let the mixture thicken. Add the broccoli to the pan and stir to coat the broccoli. adjusting heat as necessary. 15 to 20 minutes. Servings: 4 Serve with 4-5 oz. vinegar. stirring constantly. Add onion and garlic. Cook. Transfer to a small bowl to cool. water and psyllium husk and pepper.DEATH TO DIABETES COOKBOOK RECIPES Broccoli with Onions & Almonds Ingredients 3 tablespoons chopped slivered almonds 2 teaspoons extra-virgin olive oil 1 cup chopped (medium) onion 2 cloves thin sliced garlic 4 cups broccoli florets 2 teaspoons balsamic vinegar 2 tbsp. until lightly browned and fragrant. wild salmon. steam broccoli until just tender. and. Serve immediately.deathtodiabetes. Just before removing from the heat. 2 to 3 minutes. freshly ground pepper 2 tablespoons water 1/2 tablespoon psyllium husks Death to Diabetes. Add oil to the pan and heat over medium heat. chicken. stirring occasionally. 87 . Meanwhile. turkey. LLC www.

Let sit for 15 minutes. LLC www. broccoli.com 1-800-813-1927 Note: Try using low-sodium soy sauce. and garlic in a shallow dish. turkey. chicken. and jalapeño pepper in the skillet for about 2 minutes.g. of a lean protein (baked). a glass of filtered water. Take out of the skillet and set aside. Spoon the tofu mixture over the pasta. Cook for about 1 to 2 minutes. onions. Add the marinade. Death to Diabetes. vinegar. ginger. Cook the tofu for about 2 minutes. and.deathtodiabetes. Place the tofu in the dish and coat all sides. Serve with 4-5 oz. Sauté 1 teaspoon oil. Put 2 teaspoons of the sesame oil in a nonstick skillet and heat over high. Take the tofu out of the dish and keep the marinade.RECIPES DEATH TO DIABETES COOKBOOK Broccoli and Tofu Pasta Ingredients: 3 tablespoons soy sauce 2 tablespoons rice vinegar 2 teaspoons bottled minced ginger 1 1/2 teaspoons bottled minced garlic 1 package firm tofu. e. and cashews. 88 . tofu. drained and cut into 1/2-inch cubes 1 tablespoon dark sesame oil 5 cups broccoli florets 1/2 cup chopped green onions 2 tablespoons seeded minced jalapeño pepper 1/3 cup cashews 5 cups cooked angel hair pasta Directions: Mix together the soy sauce. wild salmon.

skip this step and just add to skillet after browning the leeks and garlic in the next step. (If using frozen vegetables. e. except for the pecans. To prepare: Heat 2 tablespoons olive oil with cooking spray in a large non-stick skillet over medium heat for a few seconds. of a lean protein (baked).) In a non-stick skillet prepare. stir and lower heat.deathtodiabetes. peeled and cubed 3/4 cup pumpkin. discard the bulb. Cook until the leeks/scallions start to brown. leeks. or water 2 teaspoons xylitol 1/4 teaspoon cinnamon 2 tablespoons roasted pecan pieces Directions: Boil sweet potatoes and pumpkin in a saucepan until just tender. stirring occasionally.DEATH TO DIABETES COOKBOOK RECIPES Brussel Sprouts with Sweet Potatoes Ingredients: 3/4 cup sweet potatoes. drain and set aside. Add the leeks/scallions and onions. turkey. Place on serving platter and sprinkle with pecan pieces. Add the rest of the ingredients. halved 1 tablespoon olive oil 1/2 cup each chopped leeks and scallions 3 cloves garlic. outer layer and dark green parts. Slice in half and wash carefully to remove all sand. Repeat with Brussels sprouts and set aside. chicken. LLC www. the mixture will start to brown.g. peeled and crushed 1/4 cup chicken stock. Death to Diabetes. Serve with 4-5 oz. scraping the bottom of the pan so that nothing sticks.com 1-800-813-1927 89 . peeled and cubed 3/4 pound Brussel sprouts. Tip: When using leeks and scallions. Cook another few minutes. scallions and garlic (see below). Add garlic and a few drops of water. and cook for 3 minutes or until vegetables are tender. wild salmon.

LLC www. 90 . Serve with a glass of filtered water (or green/white tea).com 1-800-813-1927 Directions: Grate the cabbage and place in a large pot. add water in tablespoon increments to keep moist. olive oil 2-3 hot peppers 1 green pepper 1-2 garlic cloves 2 pieces of fish (tilapia or other fish) Death to Diabetes.deathtodiabetes. Mix in the other ingredients. Cook for 30 minutes or until done.RECIPES DEATH TO DIABETES COOKBOOK Cabbage & Fish Ingredients: 1 cabbage 1 onion 3-4 carrots 2 tbsp. If it starts to dry out during cooking. Coat the fish with extra virgin olive oil. Bake the two pieces of fish.

wild salmon. Refrigerate until ready to serve. of a lean protein (baked). onion and pimiento in medium bowl. turkey. green pepper.g. Pour dressing over cabbage mixture and toss to coat. Measure remaining ingredients into jar.deathtodiabetes. chopped pimiento or red bell pepper 1 teaspoon celery seed 1/2 teaspoon dry mustard 1/4 teaspoon salt 1/8 teaspoon ground black pepper Death to Diabetes. Yield: Makes 6 (1-cup) servings. a glass of filtered water.com 1-800-813-1927 Directions: Combine cabbage. e. LLC www. cover with lid and shake to blend well. 91 .DEATH TO DIABETES COOKBOOK RECIPES Cabbage Slaw Ingredients: 1 small head cabbage. and. thinly sliced 1/2 cup chopped green bell pepper 1/2 cup chopped onion 1/2 cup cider vinegar 3 tablespoons vegetable oil 2-1/2 teaspoons xylitol 2 Tbsp. chicken. Serve with 4-5 oz.

RECIPES DEATH TO DIABETES COOKBOOK Casserole: Broccoli Ingredients: 4 cups broccoli. Cover with a lid. wheat germ 1/2 tsp Worcestershire sauce Sea salt and coarse black pepper 1 cup grated soy cheese 1 cup low-fat cottage cheese 4 tbsp. LLC www. chopped into 1 inch pieces 2 organic eggs. that is fine.g. Just allow them to drain a bit to remove excess water. too. If you wish to use frozen broccoli pieces. of a lean protein (baked). Serve (1-2 cups) with 4-5 oz. Bake at 350 for 20 to 30 minutes.deathtodiabetes. Steam broccoli slightly for 3 minutes. chicken. wild salmon. turkey. a glass of filtered water (or green/white tea). Remove. cottage cheese. Combine the eggs. Place the broccoli in the bottom of your sprayed dish. dust with paprika powder. bread crumbs and margarine. During the last 10 minutes. but remember to wipe off trim before placing it into the oven.com 1-800-813-1927 Directions: Pre-heat oven to 350 degrees. remove the lid to allow the top to brown. Mix well. Smart Balance margarine Olive oil (spray can) Paprika Death to Diabetes. beaten 1 cup low-fat organic cottage cheese 2 bunches chopped green onions 2 tbsp. and. 92 . cheddar cheese and then add salt and pepper to taste in the casserole dish. Prepare casserole dish by spraying with aerosol oil spray. Leaving the top on while cooking retains moisture insuring the dish is still creamy. soup. green onions Worcestershire sauce. e.

Mix soup and milk together to blend and add to broccoli mixture. wild salmon. Sprinkle Parmesan evenly over top. grated Parmesan cheese Directions: Place oil in saucepan and heat. Death to Diabetes. Cook and stir over low heat until hot and mixed.deathtodiabetes. e. Add broccoli and cook until heated but not cooked. of a lean protein (baked). LLC www. chicken. Bake uncovered. Add rice to vegetables.com 1-800-813-1927 Add onions and cook and stir until soft but not browned. a glass of filtered water (or green/white tea). and. turkey.DEATH TO DIABETES COOKBOOK RECIPES Casserole: Broccoli & Rice Ingredients: 1 tbsp. macadamia nut oil 1 c chopped onions 1 lb broccoli pieces-fresh/froze 1 c cream of mushroom soup 1/4 c milk 1 c cooked brown rice 2 tbsp. 93 . at 350F for 35-40 minutes or until bubbly and the broccoli is cooked. Serve hot using 1/2 c per serving Serve with 4-5 oz. Place in a 1 1/2 to 2 quart casserole that has been greased with margarine.g.

turkey. 94 . wild salmon. a glass of filtered water. and. chopped 1 stalk celery. Add remaining cabbage and apple slices. sliced thin Directions: Preheat oven to 350 deg F. Add beef and salt and stir another 2 minutes. Cover and bake 1 hour. sauté the onion and celery in the margarine 2 minutes. e. shredded 2 apples. chicken. Spread half the cabbage in 2 quart baking dish and cover with half the apples and all the meat mixture.com 1-800-813-1927 In skillet.deathtodiabetes. of a lean protein (baked). Serve with 4-5 oz. chopped 3 tbsp Earth Balance spread 3/4 lb lean ground beef 1/2 tsp salt 1 medium cabbage. Death to Diabetes.RECIPES DEATH TO DIABETES COOKBOOK Casserole: Cabbage Ingredients: 1 medium onion. LLC www.g.

heat the chicken broth.deathtodiabetes.com 1-800-813-1927 Directions: Preheat the oven to 350ºF. Cut the chicken into strips.g. white wine and a generous pinch of salt over medium heat. Add the chicken breasts and poach them over low heat for 10 minutes or until the chicken breasts are cooked through. heat the olive oil over medium heat. Bring the poaching liquid to a boil. chicken. Whisk in the cooking liquid and simmer for 5 minutes. Add the chicken and broccoli to the casserole dish and pour in the sauce. In a large saucepan. drain and put them in a large casserole dish. of a lean protein (baked). In a separate saucepan. Let the casserole stand at room temperature for 5 minutes before serving. Remove the broccoli and set aside. Remove the chicken from the liquid and set aside. e. Reserve the cooking liquid. Bake the casserole in the oven for 20 minutes. Stir in the cheeses.DEATH TO DIABETES COOKBOOK RECIPES Casserole: Chicken and Broccoli Ingredients: 2 cups low-sodium chicken broth 1 cup dry white wine 1 tsp. boneless. add the broccoli florets and cook for 2 minutes. wild salmon. skinless chicken breasts 3 cups broccoli florets 2 tablespoons olive oil 1/8 cup grated Gruyere cheese 1/4 cup grated Parmesan cheese 2/3 cup flour 1/2 teaspoon ground nutmeg ½ pound yolk-free egg noodles Black pepper Death to Diabetes. 95 . turkey. cook the noodles in a large pot of salted water until they are al dente. Meanwhile. Whisk in the flour and cook for 3 minutes. garlic salt 1 lb. LLC www. Add the nutmeg and season with salt and pepper. Serve with 4-5 oz.

RECIPES DEATH TO DIABETES COOKBOOK Casserole: Crockpot Layered Enchilada Ingredients: 1 can whole tomatoes 1 small onion. ground beef.deathtodiabetes. shredded cheddar cheese 9 corn tortillas Death to Diabetes. Heat to a boil. Serve with a small green salad and a glass of filtered water. LLC www. Layer on tortillas 1/3 of the ground beef. ground red pepper 1/2 tsp. Place 3 tortillas in bottom of the crockpot. simmer for 5-10 min. cut into pieces 1 clove garlic. minced 1/2 tsp.com 1-800-813-1927 Directions: Blend tomatoes (undrained).) can tomato paste 1 lb. Pour into medium sauce pan. Add red pepper. Cover and cook on Low 6-8 hours. 96 . Repeat layers two more times. onion and garlic in blender or food processor. salt 1 (6 oz. salt and tomato paste. browned 2 c. 1/3 of the sauce and 1/3 of the cheddar.

shredded 2/3 cup low-fat cottage cheese 2 tbsp grated Parmesan cheese. 97 . a glass of filtered water. undrained 2 tbsp tomato paste. LLC www. basil and salt and pepper to taste. turkey. and steam for about 5 minutes until eggplant is tender. Stir in undrained whole tomatoes.g. Combine the mozzarella and cottage cheeses together and set aside. place in a large pot where 1 inch of water has been added. Coat a 13×9 inch baking pan with nonstick cooking pray and place a layer of eggplant in the pan. chopped 2 cloves garlic. wild salmon. tomato paste. uncovered. Repeat the steps in layers until all the ingredients are used. plus 2 teaspoons Death to Diabetes.deathtodiabetes. plus 2 teaspoons 1 tbsp fresh parsley. plus 2 tsp. chopped 3/4 tsp oregano 1/4 tsp dried basil 3/4 large eggplant (peeled and sliced . of a lean protein (baked). reduce heat and let simmer. stirring occasionally. for 40-50 minutes. Bake at 350oF for 30-35 minutes and serve hot. Bring mixture to a boil. Arrange eggplant slices on a steamer rack. about 6 minutes. oregano. chicken. Serve with 4-5 oz. e. Top eggplant with some of the sauce mixture and some of the cheese mixture and sprinkle with Parmesan cheese. parsley.into 1/4 inch – slices) 2/3 cup mozzarella cheese.DEATH TO DIABETES COOKBOOK RECIPES Casserole: Eggplant Ingredients: 1 1/4 cup onions. Do not overcook. minced 11 oz canned whole tomatoes. Add the onion and garlic in the skillet and sauté‚ over low heat until onion is tender. and..com 1-800-813-1927 Directions: Coat a large skillet with nonstick cooking spray.

a glass of filtered water. Serve with 4-5 oz. e. turkey. Serve warm.RECIPES DEATH TO DIABETES COOKBOOK Casserole: Lentil Ingredients: 1/4 tsp crushed red chili flakes 1/2 tsp turmeric 1 pinch Asafetida (optional) 2 tbsp rice bran oil 1 cup sliced scallions 1/2 cup chopped green bell pepper 3 garlic cloves.deathtodiabetes. Add scallions. 98 . turmeric and asafetida in oil for 2 minutes. bell pepper. LLC www. and. wild salmon.g. of a lean protein (baked). Death to Diabetes. Combine with rice. lentils. thawed Directions: Preheat oven to 350 degrees F. sauté chili.com 1-800-813-1927 In a large skillet. stock and peas in a baking dish and bake for 20 minutes. chicken. minced 2 cup shredded green cabbage 2 cup cooked brown rice 3 cup cooked brown lentils 1 cup vegetable stock 1 cup frozen peas. garlic and cabbage and sauté for 5 minutes.

deathtodiabetes.DEATH TO DIABETES COOKBOOK RECIPES Casserole: Squash Ingredients: 3 c cooked mashed squash* 3 tbsp. 99 . brown sugar 3 tbsp. e. Mix well. a glass of filtered water. butternut. cinnamon ¼ tsp. salt (optional) ¼ tsp. honey. raw honey 3 eggs. Beat egg whites till stiff but not dry. nutmeg ¼ tsp.com 1-800-813-1927 Directions: Combine squash. chicken. wild salmon. banana or any winter squash. Serving size: 1cup *Note: You can use acorn. oat flour ¼ tsp. separated Death to Diabetes. and. salt and spices.g. flour. turkey. Stir in egg yolks. Serve with 4-5 oz. Fold into squash mixture. ginger 1 tbsp. LLC www. for 45 minutes or until crusty. Pour into 1 ½ quart casserole dish which has been sprayed with a nonstick vegetable coating. Bake at 350o F. of a lean protein (baked).

frozen broccoli 2 cup coarsely diced cooked turkey 1 10 oz. Bake for 30 min. mix until smooth and pour over turkey. Spread turkey evenly on top.com 1-800-813-1927 Serve with a glass of filtered water (or green/white tea). LLC www. 100 . Layer in 12 x 8 inch baking dish. Combine soup with milk. can mushroom soup 1/2 cup skim milk 1/2 cup grated cheddar cheese (2 oz) Directions: Preheat oven to 375 F. Sprinkle grated cheese on top.RECIPES DEATH TO DIABETES COOKBOOK Casserole: Turkey Broccoli Ingredients: 2 10 oz pkg. Serving size: 2 cups Death to Diabetes. Cook broccoli according to package directions.deathtodiabetes. Let stand 5 min.

sprinkle over vegetables.DEATH TO DIABETES COOKBOOK RECIPES Casserole: Soybean Ingredients: 2 1/3 cup cooked. Stir flour mixture into tomatoes and add green pepper. a glass of filtered water. wild salmon.com 1-800-813-1927 Arrange beans and corn in alternate layers in a 2-quart baking dish. of a lean protein (baked). Heat until mixture comes to a boil. Mix bread crumbs. and. cheese and margarine. Mix flour and seasonings and stir into the tomato juice. Pour hot sauce over vegetables. Bake about 20 minutes until browned. 101 . LLC www. Mash tomatoes with a fork. Serving size: 2 cups Serve with 4-5 oz. chicken. drained soybeans 1 can (16 oz. Death to Diabetes.) tomatoes with chili peppers 1 cup chopped green pepper 1 tbsp margarine 2 tbsp flour 1 tsp garlic powder 1/4 tsp crushed basil leaves 1/8 tsp pepper 1 cup soft whole grain bread crumbs 1 drained can (16 oz. turkey. save 2 tablespoons tomato juice.g.deathtodiabetes.) whole kernel corn (optional) 2 oz shredded cheddar cheese Directions: Preheat oven to 375 degrees F. e.

RECIPES DEATH TO DIABETES COOKBOOK Casserole: Zucchini-Mozzarella Ingredients: 1 tbsp margarine + 1 tsp margarine 4 cup zucchini. In a large bowl. Serving size: 2 cups Serve with 4-5 oz. a glass of filtered water. combine eggs. thinly sliced 1/2 cup onions. and. Preheat oven to 350. Add zucchini mixture and stir until combined. stirring frequently until vegetables are tender crisp. Remove from heat. turkey. wild salmon. cheese. shredded 1 tsp Dijon mustard Death to Diabetes. or until lightly browned. Add seasonings to zucchini mixture. of a lean protein (baked). slightly beaten 6 oz mozzarella. Add zucchini and onions and cook 10 minutes. and mustard. chicken. chopped 2 tbsp parsley flakes 1/8 tsp garlic powder 1/2 tsp dried oregano 1/4 tsp dried basil 1 salt and pepper to taste 2 eggs.deathtodiabetes. Pour into a casserole dish that has been sprayed with a nonstick cooking spray. Bake 35 minutes.com 1-800-813-1927 Directions: Melt margarine in a large nonstick skillet over medium heat.g. LLC www. e. 102 .

Stir in the rice. cover and simmer 10 minutes until vegetables are tender. cover and remove from the heat. Stir in the soup. 103 . chicken breast (skinless. boneless) 1 can cream of broccoli soup ½ tsp. cayenne pepper (or black pepper) ¾ cup carrots (thinly sliced) 1 ½ cups organic brown rice 1 cup nonfat milk 2 tbsp. Add the broccoli. Broccoli & Rice Ingredients: 1 lb.com 1-800-813-1927 Directions: Place the margarine. chicken breast. and pepper.deathtodiabetes. Let stand for 5 minutes. milk. and carrots in a skillet and cook until tender and crisp. Serve with a glass of filtered water (or green/white tea). Cook the rice separately. Fluff with fork before serving. Note: This is one of my mother’s recipes.DEATH TO DIABETES COOKBOOK RECIPES Chicken. LLC www. Reduce heat to low. margarine 2 cups broccoli Death to Diabetes.

deathtodiabetes. 104 . LLC www. Serving size: 2 cups Serve with a glass of filtered water (or green/white tea). add cheese and chicken. Let stand 5 to 10 minutes before serving. pressing down to cover ingredients as much as possible. Death to Diabetes. Pour over chicken mixture.com 1-800-813-1927 Place broccoli in a sprayed 9-inch pie dish.RECIPES DEATH TO DIABETES COOKBOOK Chicken and Broccoli Quiche Ingredients: 2 cups small broccoli florets 4-oz reduced fat Swiss cheese. shredded 1 cup cubed cooked chicken ½ cup egg substitute 1 cup fat-free half & half Directions: Preheat oven to 350 degrees F. Bake 30 to 40 minutes or until custard is set. Combine egg substitute and half & half until well mixed.

deathtodiabetes. about 2 minutes on each side. Let stand for 5 minutes before serving.com 1-800-813-1927 105 . nonstick skillet. Transfer the chicken to a shallow baking dish. Death to Diabetes. Bake for 15 to 20 minutes until the sauce is bubbling and the cheese is melted and lightly golden. season the chicken with salt. Pound each cutlet with the flat end of a mallet until thin. Pour the tomato sauce over the chicken and sprinkle with both cheeses. boneless chicken cutlets 1 1/2 tablespoons olive oil 1 tsp.DEATH TO DIABETES COOKBOOK RECIPES Chicken Parmesan Ingredients: 4 4-oz. Heat the olive oil in a large. pepper and oregano and dredge it in flour. Lay the chicken cutlets between two pieces of waxed paper. freshly ground black pepper ½ teaspoon dried oregano 2 cups tomato sauce 2 tablespoons freshly grated Parmesan cheese 2 tablespoons fat-free. spinach or cauliflower. LLC www. shredded mozzarella cheese Directions: Preheat the oven to 375°F. Sauté the chicken over medium-high heat until golden brown. Serving Size: 1 cutlet Serve with 1-2 cups steamed broccoli. and a glass of filtered water. salt 1 tbsp. While the oil is heating.

seeded & chopped 1 tsp. LLC www. 106 . chopped ½ green bell pepper. Serve with a small green salad and a glass of filtered water. soy cheese (grated) ¾ cup soybean hamburger (or ground turkey) ½ cup canned kidney beans 1 cup canned crushed tomatoes ¼ tsp. sea salt 1 garlic clove. olive oil ½ medium onion. cumin. chili powder 2 oz. and garlic and cook for 2 minutes. Sauté the onion and green pepper in the oil for 5 minutes or until the onion turns translucent. ground cumin Death to Diabetes. chopped ½ cup filtered water ½ tsp. Serve in a bowl.com 1-800-813-1927 Directions: Heat oil in a large nonstick sauté pan over a medium heat. Cover and simmer 15 to 30 minutes to blend flavors. Mix in the chili powder. Add the hamburger and water. salt. sprinkled with grated cheese.deathtodiabetes. Stir in the tomatoes and kidney beans.RECIPES DEATH TO DIABETES COOKBOOK Chili Ingredients: 1 ½ tsp.

Death to Diabetes.5 oz) no-salt-added dark red kidney beans Garnish: Dollop of fat-free sour cream or plain yogurt. Add the tomatoes.com 1-800-813-1927 107 . allspice. and carrots. Garnish with a dollop of fat-free sour cream or plain yogurt. cut into coins 1 lb ground turkey breast 2 Tbsp chili powder 1 tsp ground cumin ½ tsp ground allspice ¼ tsp ground black pepper 2½ cups no-salt-added canned tomatoes in puree 2 cans (15. garlic. red bell pepper. Makes 10 (1 cup) servings Serve with a small green salad and a glass of filtered water. and sauté for 5 minutes. and cilantro leaves Directions: Heat the oil in an 8-quart pot. Add the beans. Simmer over low heat for 20 minutes. a few slices of avocado. and black pepper. Add the onion. Add the chili powder. celery. and combine well. cumin. Add the turkey and cook for 10 minutes. minced ½ cup chopped red bell pepper 2 cups carrots.deathtodiabetes.DEATH TO DIABETES COOKBOOK RECIPES Chili: Veggies and Turkey Ingredients: 2 Tbsp olive oil 1 cup chopped onions 1 cup chopped celery 3 cloves garlic. and some chopped cilantro leaves. Note: Freeze the extra servings to enjoy for another meal. LLC www. avocado slices. and heat through.

xylitol. LLC www. chopped apples 2 c. 108 .RECIPES DEATH TO DIABETES COOKBOOK Dessert: Apple-Strawberry Dessert Ingredients: 2 c. Mix with an electric mixer. Pour into a large bowl. strawberries. vanilla 1 tsp. and add the other ingredients. chocolate protein powder 1/4 c. strawberries 4 organic eggs 1 tsp. eggs.deathtodiabetes. protein powder) in a blender and blend well. Note: Avoid this recipe until your blood glucose level has stabilized within the normal range. Spray a 9 x 13 inch or Bundt pan with non-stick spray. nonfat dry milk 2 tsp. vanilla. baking soda 1 c. Bake at 350 degrees for 40 minutes. unprocessed bran Death to Diabetes. xylitol 1 c. Serving size: 2 cups Serve with a glass of filtered water. Makes 8 servings.com 1-800-813-1927 Directions: Place the first 6 ingredients (apples.