Professional Documents
Culture Documents
Diet Cookbook
Death to Diabetes, LLC
www.deathtodiabetes.com
Super Meal Recipes to
B e a t T y p e
1-800-813-1927 2 D i a b e te s
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
Body
1-800-813-1927Spirit Mind
DeWayne McCulley
Cynthia McCulley
Author of Death to Diabetes
www.DeathToDiabetes.com
i
Copyright©2008 DeWayne McCulley & Death to Diabetes LLC
ISBN 0-9773607-6-8
All rights reserved. No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means without the
prior written permission of the author, except in the case of brief
quotations embodied in critical reviews and certain other
noncommercial uses permitted by copyright law. For permission
requests, contact the author.
ii
Acknowledgements
To a Loving Daughter:
Cynthia,
Thank you so much – not just for helping to save my life,
but for pushing me to publish the diabetes book, and now
for the cookbook.
Love,
Death to Diabetes, LLC
Dad
p.s. Can I rest now? -
iv
DEATH TO DIABETES COOKBOOK AUTHOR’S BIO
v
AUTHOR’S BIO DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
guides.
DeWayne credits his success to strong parents, great teachers, and the
blue-collar work ethic of the steel mills in Western Pennsylvania.
DeWayne states emphatically, “For some strange reason, I was blessed
with great teachers who reinforced what my parents had instilled in me
-- that I could do anything as long as I was willing to put in the effort
and do the work. Ironically, that work ethic helped me to successfully
fight and beat my diabetes. And, now I get to train and educate others
1-800-813-1927
how to control and beat this disease.
vi
DEATH TO DIABETES COOKBOOK BOOK REVIEWS
vii
BOOK REVIEWS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
in any chapter and I'm not able to put it down until I finish the chapter!
This book is not theory, it's real. DeWayne McCulley's personal story is
so inspiring -- there is hope for diabetics. It walks you through each
step (stage) in easy-to-follow steps. If you want to understand the
science, it's in there. If you just want to get better, you can just follow
the steps. If you want to do your own research, it gives you medical
references. And, I've never read a health book that provided
inspirational quotes from people like Oprah, Muhammad Ali, and
1-800-813-1927
Arthur Ashe. This book does not ignore the power of the human spirit;
and, 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 -- and it explains why. And, there is so much more.
It explains in simple terms why people are diabetic and what they can
do to change that in a short period of time. It explains why most
vitamin supplements don't work and how to figure out if your
supplements are any good. You can become your own expert by
reading this book. P. Priest (Webster, NY)
x
DEATH TO DIABETES COOKBOOK PRODUCTS
xi
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, his daughter,
his brother Greg, his sister Margo, and various people from churches
and from across the country. Consequently, 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. It is imperative that you always
Table of Contents
Acknowledgements .....................................................................................iii
Death to Diabetes® Products ..................................................................... xi
Notice to Readers.......................................................................................xii
Table of Contents......................................................................................xiii
Don’t Delay! -- Get Started Now!..............................................................xxi
Chapter 1. Introduction................................................................................ 1
Purpose ........................................................................................................ 1
www.deathtodiabetes.com
Chapter 4. Food Tips ................................................................................. 15
Planning & Preparation .............................................................................. 15
Meal Planning Strategy for Type 2 Diabetics .............................................. 16
Importance of Food and Ethnic Cultures................................................... 17
Food and Socialization ............................................................................... 18
Food Preparation and Cooking Tips........................................................... 19
Apple Butter Spread.............................................................................................. 20
Beans, Grains, Nuts & Seeds............................................................................... 20
1-800-813-1927
Beef .......................................................................................................................... 21
Beverages ................................................................................................................ 22
Bread Crumbs (Crunchy Coating) ...................................................................... 23
Bread: Sourdough .................................................................................................. 23
Bread: Sprouted Grain.......................................................................................... 23
Carbohydrates ........................................................................................................ 24
Cereal ....................................................................................................................... 24
Chocolate Coated Confections ........................................................................... 24
Dairy ........................................................................................................................ 25
Desserts ................................................................................................................... 25
Fats, Oils ................................................................................................................. 27
Fish........................................................................................................................... 29
xiii
TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK
Flour Substitutes.................................................................................................... 29
French Fries............................................................................................................ 31
Ice Cream................................................................................................................ 31
Juicing ...................................................................................................................... 31
Lunches: Quick Lunches...................................................................................... 33
Macadamia Nuts .................................................................................................... 34
Mac & Cheese ........................................................................................................ 34
Mashed Potatoes.................................................................................................... 35
Meat, Frying............................................................................................................ 35
Mushrooms............................................................................................................. 36
Death to Diabetes, LLC
Pasta......................................................................................................................... 37
Pita Pizza................................................................................................................. 37
Probiotics and Prebiotics ..................................................................................... 37
Quiche ..................................................................................................................... 38
Restaurants: Eating Out at Restaurants ............................................................. 39
Rice........................................................................................................................... 40
Salads ....................................................................................................................... 40
Sandwiches.............................................................................................................. 41
www.deathtodiabetes.com
Seasoning: Spices and Herbs ............................................................................... 41
Seasoning: How to Use Spices and Herbs ........................................................ 42
Snacks ...................................................................................................................... 54
Soups ....................................................................................................................... 54
Split Pea Soup ........................................................................................................ 54
Succotash ................................................................................................................ 55
Sugar and Sweets ................................................................................................... 55
Tea............................................................................................................................ 58
Tofu ......................................................................................................................... 59
1-800-813-1927
Turkey...................................................................................................................... 59
Vegetables ............................................................................................................... 60
Whole....................................................................................................................... 62
Yogurt...................................................................................................................... 62
Meal Planning & Grocery Shopping Tips ................................................... 64
Reading Food Labels.................................................................................. 68
Chapter 5. Recipes...................................................................................... 71
Barbecued Chicken..................................................................................... 71
Barbecued Beef .......................................................................................... 72
Barbecued Ribs .......................................................................................... 73
Barbecue Sauce 1........................................................................................ 75
xiv
DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS
www.deathtodiabetes.com
Casserole: Chicken and Broccoli................................................................. 95
Casserole: Crockpot Layered Enchilada...................................................... 96
Casserole: Eggplant .................................................................................... 97
Casserole: Lentil ........................................................................................ 98
Casserole: Squash ....................................................................................... 99
Casserole: Turkey Broccoli ...................................................................... 100
Casserole: Soybean .................................................................................. 101
Casserole: Zucchini-Mozzarella ............................................................... 102
1-800-813-1927
Chicken, Broccoli & Rice ......................................................................... 103
Chicken and Broccoli Quiche................................................................... 104
Chicken Parmesan .................................................................................... 105
Chili ......................................................................................................... 106
Chili: Veggies and Turkey......................................................................... 107
Dessert: Apple-Strawberry Dessert........................................................... 108
Dessert: Apple Pie 1 (Less Flour) ............. Error! Bookmark not defined.
Dessert: Apple Pie 2 (Less Flour) ............. Error! Bookmark not defined.
Dessert: Apple Pie 3 ................................................................................. 109
Dessert: Brownies (Applesauce) ............................................................... 110
Dessert: Cake (Apple Cake – Wheat-Free)................................................ 111
xv
TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
French Toast (Low Fat)............................................................................ 130
Grilled Vegetables .................................................................................... 131
Grits and American Cheese ...................................................................... 132
Gumbo: Chicken and Rice ....................................................................... 133
Gumbo: Okra and Chicken ...................................................................... 134
Gumbo: Seafood ...................................................................................... 136
Gumbo: Turkey Gumbo Soup ................................................................. 137
Ham and Eggs.......................................................................................... 138
1-800-813-1927
Hot Dogs and Beans ................................................................................ 139
Hot Dogs and Cabbage ............................................................................ 140
Hot Dogs: Chili Hot Dogs ....................................................................... 141
Italian: Lasagna, Spinach and Mushroom.................................................. 142
Italian: Lasagna (Vegan with Tofu) ........................................................... 144
Italian: Lasagna (Vegetable) ...................................................................... 146
Italian: Pizza (Casserole)........................................................................... 148
Italian: Pizza (Homemade) ....................................................................... 150
Italian: Pizza (Meat and Crust).................................................................. 152
Italian: Pizza (Muffin “Quickie”) .............................................................. 153
Italian: Pizza (Tofu).................................................................................. 154
xvi
DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS
www.deathtodiabetes.com
Omelet: Veggie......................................................................................... 168
Omelet: Zucchini, Garlic, Croutons ........................................................ 169
Pancakes Buckwheat & Flaxseed .............................................................. 170
Recipe for Apple Butter Puree .......................................................................... 171
Recipe for Blueberry Syrup................................................................................ 172
Pancakes Oat Bran ................................................................................... 173
Pork Chops (Baked) ................................................................................. 174
Pork Chops (Baked) ................................................................................. 175
1-800-813-1927
Pork Chops with Caramelized Apples and Onions ................................... 176
Pork Chops (Stuffed) ............................................................................... 177
Red Beans and Rice .................................................................................. 178
Salad: Asparagus....................................................................................... 179
Salad: Avocado and Broccoli Salad ........................................................... 180
Salad: Avocado and Cherry Tomato Salad ................................................ 181
Salad: Avocado and Chicken Salad ........................................................... 182
Salad: Avocado, Kumquat, Grapefruit & Watercress ................................ 183
Salad: Avocado and Smoked Turkey Salad ............................................... 184
Salad: Avocado and Tuna Salad ................................................................ 185
Salad: Barley and Black-Eyed Pea ............................................................. 186
xvii
TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
Salad: Tuna and White Bean..................................................................... 209
Salad: Tuna (Seared) and Bean.................................................................. 210
Salad Dressing Recipes ............................................................................. 211
Sandwich ALT – Avocado, Lettuce & Tomato......................................... 217
Sandwich: Bacon and Egg ........................................................................ 218
Sandwich: Beef ......................................................................................... 219
Sandwich: Chicken (Hot)......................................................................... 221
Sandwich: Chicken Salad .......................................................................... 222
1-800-813-1927
Sandwich: Chicken Salad (Warm) ............................................................. 223
Sandwich: Grilled Cheese ......................................................................... 225
Sandwich: Ham ........................................................................................ 226
Sandwich: Hamburger .............................................................................. 227
Sandwich: Hot Dogs ................................................................................ 231
Sandwich: Mozzarella & Veggie................................................................ 232
Sandwich: Sub Quickie ............................................................................. 233
Sandwich: Tempeh ................................................................................... 234
Sandwich: Tenderloin............................................................................... 235
Sandwich: Tofu ........................................................................................ 236
Sandwich: Tuna ........................................................................................ 237
xviii
DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS
www.deathtodiabetes.com
Smoothie: Fruit, Nuts & Yogurt ............................................................... 257
Smoothie: Fruit “Quickie”........................................................................ 258
Smoothie: Strawberry Flax Smoothie........................................................ 258
Snack: Cajun Chicken Fingers .................................................................. 259
Snack: Juice “Quickie” Drink ................................................................... 260
Snack: Mix ‘n Match ................................................................................. 260
Snack: Nuts & Fruit.................................................................................. 261
Snack: Parsley Hummus ........................................................................... 261
1-800-813-1927
Snack: Raw Veggie Platter ........................................................................ 262
Snack: Seasoned Pita Chips ...................................................................... 263
Snack: Turkey Sandwich........................................................................... 264
Snack: Veggie Pita Pizzas.......................................................................... 265
Soup: Black Bean...................................................................................... 266
Soup: Black-Eyed Peas & Vegetables ....................................................... 267
Soup: Cabbage.......................................................................................... 269
Soup: Chicken Noodle ............................................................................. 270
Soup: Chickpea 1...................................................................................... 271
Soup: Chickpea 2...................................................................................... 272
Soup: Chowder with Fish ......................................................................... 273
xix
TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
Stir-Fry: Broccoli & Chicken .................................................................... 294
Stir-Fry: Chicken & Vegetables................................................................. 295
Stir-Fry: Sweet and Sour with Chicken ..................................................... 296
Stir-Fry: Sweet and Sour with Pork........................................................... 297
Stir-Fry: Shrimp, Cabbage, Carrots & Broccoli ......................................... 299
Stir-Fry: Tofu & Vegetables...................................................................... 300
Stir-Fry: Turkey & Vegetables .................................................................. 301
Stuffed Green Peppers ............................................................................. 302
1-800-813-1927
Tofu With Peppers, Peanuts, and Mushrooms ......................................... 303
Turkey Cutlets with Lemon and Parsley ................................................... 304
Vegetarian Jambalaya................................................................................ 305
Venison and Chestnut Casserole .............................................................. 306
Alternative Healthier Foods ..................................................................... 308
Contact Information ................................................................................ 311
xx
Don’t Delay! -- 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.
1 ½ cups steamed spinach (or 1 cup steamed broccoli)
2 oz. baked wild salmon (or sardines, or an Omega-3 egg)
½ yellow pepper, mushrooms, spices
1 tbsp. extra virgin olive oil (add after steaming vegetables)
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.
xxi
Death to Diabetes, LLC
www.deathtodiabetes.com
1-800-813-1927
Chapter 1. Introduction
Body
Spirit Mind
Purpose
Because of the success of my book Death to Diabetes – The 6 Stages of Type
2 Diabetes Control & Reversal, and because of requests from many of my
Death to Diabetes, LLC
readers, I was asked to develop a cookbook of recipes that provided a
variety of super meals and super snacks.
This cookbook provides more than 300 recipes and food tips to help
diabetics fight their diabetes. More importantly, this cookbook was
designed to address the following top problems that many diabetics and
my readers expressed during workshops, teleseminars, and via email:
x What to Cook/Not Cook
www.deathtodiabetes.com
x Favorite Foods/Cravings
x Time
x Money
The ideas for many of the following recipes came from my daughter
Cynthia, my brother Greg, my mother, customers I met from my
workshops, others from various churches, and emails from some of my
readers. I also modified recipes from health-oriented websites to align
1-800-813-1927
with my Super Meal Model for Type 2 Diabetes.
Because this cookbook was designed to focus on content and provide
more complete meals, there are a lot more pages of recipes but without
the pretty colored pictures, which would have driven up the cost of the
book. I felt that content was a lot more important than looks when it
comes to fighting such a serious disease as diabetes.
1
INTRODUCTION DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
and various dishes.
Money is another issue that diabetics (and all of us for that matter)
struggle with, so there are specific meal planning and grocery shopping
tips that will help you to save money with your grocery bill.
Sweets is another issue that diabetics struggle with, so there are food tips
about desserts, sugar and sweets; and, recipe sections for desserts.
Favorite foods for different ethnic cultures are addressed by providing food tips
1-800-813-1927
about transforming your favorite foods into healthier versions so that
you can enjoy eating again and not suffer the unnecessary health
complications. Most diabetic cookbooks ignore the importance of
culture and how it influences our food choices. This is a major
oversight that leads to an unhappy diabetic.
Day-to-day planning and managing your diabetes is a major concern that
diabetics have. This is due to the fact that there are 7 wellness factors
that diabetics must manage besides their meals. For that reason, this
cookbook identifies those 7 factors and provides an overview of the 10
steps to control, reverse your diabetes – from the Death to Diabetes book.
2
DEATH TO DIABETES COOKBOOK INTRODUCTION
Once you have a good understanding of the Super Meal Model, you can
modify these recipes to expand your food selections even further. In
addition, you can design your own diabetes meal plan to suit your taste,
health needs and lifestyle. And, 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.
However, 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.
Death to Diabetes, LLC
The following chapter provides general food tips for grocery shopping,
meal planning, and meal preparation.
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.
Please Note: If you have a favorite recipe, please send it to us at
www.deathtodiabetes.com
engineer@deathtodiabetes.com). If it is approved, you will receive
credit for the recipe and a 10% discount on your next purchase.
1-800-813-1927
3
RECIPE CATEGORIES DEATH TO DIABETES COOKBOOK
Recipe Categories
The recipes in the Recipes section are provided in alphabetical order,
with the following major sections:
x Barbecue x Oatmeal
x Beef x Okra
x Broccoli x Omelet
x Brussel Sprouts x Pancakes
x
x
Death to Diabetes, LLC
Cabbage
Casserole
x
x
Pork Chops
Red Beans
x Chicken x Salad
x Chili x Sandwich
x Dessert x Seafood
x Eggs x Smoothie
x Enchiladas x Snack
x
x www.deathtodiabetes.com
French Toast
Grilled Vegetables
x
x
Soup
Spinach
x Grits x Stew
x Gumbo x Stir-Fry
x Ham x Stuffed Green Peppers
x Hot Dogs x Tofu
x Italian (Lasagna, Pizza) x Turkey
x
x 1-800-813-1927
Juice
Muffins
x
x
Vegetarian Jambalaya
Venison
These recipes are grouped into these categories to make it easier to
develop your own meal plan for the next 90 to 180 days. If you do not
have the time to develop your own meal plan, refer to the Death to
Diabetes 90-Day Diabetes Boot Camp & Meal Plan book.
These recipes are not grouped like most recipe books, with sections for
breakfast, lunch and dinner. The reason for this is because many of the
recipes can be used for breakfast, lunch, or dinner.
4
Chapter 2. Super Meal Model®
Body
Spirit Mind
www.deathtodiabetes.com
animal meats; and, various drugs, including alcohol, tobacco, caffeine,
OTC drugs and prescription drugs.
The following is a list of the key attributes of a super meal or super
snack:
x Meal size: 400-500 calories
x Meal balance of macronutrients: 40% - 30% - 30% (Carb-Protein-
Fat)
x Meal frequency: 4-6 times a day
1-800-813-1927
x Fiber content: 32 to 35 grams each day
x Macronutrient quality: whole food, not processed (packaged) foods
x Food state: at least 50% raw vegetables vs. cooked vegetables
x Nutritional supplementation: Food-based, not synthetic
x Food quality: organic where possible
5
SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK
The key health benefits of the Super Meal Model include the
following:
x Promotes blood glucose stabilization.
x Prevents excess insulin production.
x Promotes fat burning, energy production, and weight loss, especially
in the belly area.
x Reduces micro-inflammation and excess oxidative stress.
x Increases thermogenic mechanisms, speeding up metabolism.
x Promotes regularity, colon health, and the removal of extra
www.deathtodiabetes.com
Eventually you can introduce some of the more carbohydrate-dense
meals such as the casseroles and some grains – as long as your post-
meal blood glucose levels have steadily come down, and have reached
the normal blood glucose range of 80 mg/dl to 110 mg/dl.
However, if your blood glucose level and other inflammation markers
have not improved, you should continue to focus on vegetables, raw
juices, Omega-3s, fiber, and other anti-inflammatory foods; and, more
1-800-813-1927
importantly, shut down consuming all of the 5 “dead” foods, especially
the refined flour, refined sugar, high fructose corn syrup, partially
hydrogenated oil, and drugs/medications.
6
DEATH TO DIABETES COOKBOOK SUPER MEAL MODEL
www.deathtodiabetes.com
Note: Many diabetics have tried counting calories or counting carbs, but
have been unsuccessful with controlling and reversing their diabetes.
Why? Because calorie or carb counting alone does not ensure that your
1-800-813-1927
meal is nutritious enough to fight the root causes of your diabetes. On
the other hand, the Death to Diabetes Super Meal Model is designed to
fight, control, and reverse your diabetes.
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.
7
SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK
Calorie Counting
Calorie counting can be tedious and frustrating. However, you can use
calorie counting as a tool or guide to help you design your daily/weekly
meal program. And, once you become familiar with the physical size
and calorie counts for various foods, you will not have to spend a lot of
time counting calories at each meal.
In order to accomplish this, first, 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 can determine
Death to Diabetes, LLC
this by using one of the calculators on any of the many diet-related
websites – just google with “diet calculator”. For an example, let’s use
2250 calories as the maintenance calorie count.
If the overall goal is to lose weight, specifically, fat, then, 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
www.deathtodiabetes.com
So, 1800 calories would be your daily target calorie count.
Next, using 40%-30%-30% as a starting point, the calories would be
distributed as follows:
Carbohydrates: 40% of 1800 = 720
Protein: 30% of 1800 = 540
Fat: 30% of 1800 = 540
1-800-813-1927
Since there are 4 calories in each gram of a carbohydrate, 4 calories in
each gram of a protein, and 9 calories in each gram of a fat, 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
DEATH TO DIABETES COOKBOOK SUPER MEAL MODEL
1-800-813-1927
Note: This is a simplistic model that does not take into account the
addition of lean muscle tissue as a health goal. That would require a
higher target calorie count and at least five if not six or seven
meals/snacks each day.
9
Chapter 3. Managing Diabetes
Body
Spirit Mind
10
DEATH TO DIABETES COOKBOOK MANAGING DIABETES
www.deathtodiabetes.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.
1-800-813-1927
11
THE 10 STEPS DEATH TO DIABETES COOKBOOK
12
THE 10 STEPS DEATH TO DIABETES COOKBOOK
The 10 Steps
www.deathtodiabetes.com
For more details about these 10 steps, refer to the Death to Diabetes
book, DVD or CD set.
1-800-813-1927
13
THE 10 STEPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
1-800-813-1927
14
Chapter 4. Food Tips
Body
Spirit Mind
www.deathtodiabetes.com
nonstick cookware to reduce the use of cooking oils
x A Foreman grill to drain the fat from the meat
Obtain the following kitchen appliances (optional):
x A large pot to prepare vegetable soups
x Glassware-like containers to protect fresh vegetables and fruits; and,
to store and freeze future meals, including soups
x A freezer to allow you to stock up on foods that are on sale
x A pressure cooker or portable convection oven (to save time when
1-800-813-1927
cooking)
x A coffee grinder (to grind up fresh flaxseeds)
x Springform pan for baking delicate confections, flourless chocolate
cakes, and creamy cheesecakes.
15
MEAL PLANNING DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
If you choose to adopt the mentality that there is a war going on inside
your body, then, grocery shopping is your way of selecting the right
foods to obtain the “weapons and ammunition” to fight the “enemy”
known as diabetes. In general, avoid the middle aisles of the large
grocery stores because that’s where they usually stock the processed
foods. Try to stay on the outside perimeter of the store for the fresh
foods and the foods that are healthier for your body.
1-800-813-1927
The meals for the initial weeks should focus on vegetables, more
vegetables, soups, salads, and no grains, and especially no flour and no
sugar. The following weeks can provide more carbohydrate-dense meals
that include grains, casseroles and desserts – assuming your blood
glucose level has stabilized. However, if your blood glucose level and
other inflammation markers have not improved, you should continue to
focus on consuming more vegetables, raw juices, Omega-3s, fiber, and
other anti-inflammatory foods.
16
DIABETES COOKBOOK IMPORTANCE OF CULTURE
17
IMPORTANCE OF CULTURE DIABETES COOKBOOK
www.deathtodiabetes.com
diabetic feels in this situation. Instead, it is better to be proactive instead
of reactive in these social events. By being proactive, you will have a
better chance to enjoy these social events along with your friends and
relatives. Refer to the Death to Diabetes Meal Planning booklet for
more ideas and tips about meal planning.
1-800-813-1927
18
DEATH TO DIABETES COOKBOOK FOOD TIPS
19
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
pot. Add cinnamon, cloves, ginger, and allspice. Bring mixture to a boil,
reduce heat, and simmer until thickened. Your spread should keep for
up to two months refrigerated in an airtight container.
Beans, Grains, Nuts & Seeds
Add canned beans to soups, salads, and casseroles to provide fiber, but,
rinse the beans to remove the excess sodium.
Soak beans (and discard the water) to break down the gas-producing
1-800-813-1927
sugars, stachyose and raffinose.
Use barley in almost any recipe that calls for rice, e.g. stuffed peppers,
rice pilaf -- to provide more whole grain fiber.
Use barley flour when making fresh bread or pasta. Avoid refined
flour, which contains gluten and a chemical called alloxan that damages
the beta cells. Alternatives include: gluten-free flour, amaranth, oat
flour, soy flour, or whole wheat flour. Unfortunately, keep in mind that
recipes that require the gluten do not work as well.
Use freshly ground flaxseed in salads and smoothies to increase the
fiber, Omega-3s, and anti-cancer benefits.
20
DEATH TO DIABETES COOKBOOK FOOD TIPS
Use whole grains such as amaranth and quinoa because of their higher
content of fiber, selenium, Vitamin E, and protein.
Mix different nuts and seeds in a sealable, plastic bag: almonds,
cashews, pecans, walnuts, macadamias, pumpkin seeds, sunflower
seeds, etc. to create your own trail mixes and healthy lunches. Add a
few dried apple, pear, berry, pineapple and/or papaya pieces,
unsweetened coconut flakes, and carob chips.
Avoid roasted nuts because roasting oxidizes the fat. Always soak
1-800-813-1927
If you eat beef, eat only the lean beef. The leanest cuts usually carry the
label “USDA Select”. Select beef contains 40% less fat than “prime”
and 20% less fat than “choice”. If financially possible, eat only organic
USDA certified meat. 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. While broiling meat, let the fat drip
off, but don’t let it drain on hot charcoal or a hot burner because this
will produce undesirable fumes.
Use ground turkey or chicken in place of ground beef for lasagna,
21
FOOD TIPS DEATH TO DIABETES COOKBOOK
soups, stuffed peppers, burgers, etc. to reduce your saturated fat intake.
If you really prefer the beef, then, use organic, free-range beef and use
20-25% less meat. Other meat options include wild game such as
venison and bear because they provide Omega-3 EFAs and conjugated
linoleic acid (CLA).
Marinade meat overnight in something flavorful, e.g. olive oil, garlic,
ginger, and light soy sauce. Use olive oil as part of the marinade to
“break down” the harmful saturated fats and to increase the flavor.
22
DEATH TO DIABETES COOKBOOK FOOD TIPS
www.deathtodiabetes.com
We know the glycemic response is less with sourdough because the acid
slows the emptying of the stomach, thereby slowing the delivery of
glucose to the bloodstream. And research has shown that this anti-
glycemic effect can last through to the next meal, slowing the emptying
of the stomach even a few hours later.
If you’re feeling ambitious, find yourself a recipe for sourdough starter
and bake your own sourdough bread. You’ll learn an ancient method of
1-800-813-1927
preserving yeast in the process. Otherwise, check the bakery
department of your natural foods store or even your supermarket for a
variety of sourdough breads. White sourdough is better than non-
sourdough white, but a whole grain sourdough will still rank highest on
the health meter and lowest in glycemic response.
Bread: Sprouted Grain
Sprouted grain breads are more nutrient-packed and have less impact
on blood glucose than regular breads. They are usually found in the
refrigerated sections of health food stores or the health food section of
grocery stores. Traditional bread is made from grains –– usually, little
23
FOOD TIPS DEATH TO DIABETES COOKBOOK
hard kernels –– that are ground up and made into flour. Sprouted bread
is made from grains that have been allowed to sprout before being
ground. Once it sprouts, the grain contains a greater array of nutrients,
and it may even decrease a bit in carbohydrates and glycemic impact.
Virtually any grain that can be made into flour can be sprouted first, so
browse the selection in your natural foods store and start
experimenting. You may find you love the crunch of one or the tangy,
nutty flavor of another.
www.deathtodiabetes.com
Cereal
Many people love oatmeal or cereal in the morning for breakfast, but if
you’re diabetic, you should avoid most cereals and grains. Once your
blood glucose has stabilized, if you really miss cereal, then, try the
organic whole grain cereals. In addition, you should replace the cow’s
milk with organic soy milk, raw milk, goat’s milk or raw almond milk.
And, add 1-2 tbsp. of ground flaxseed on top.
1-800-813-1927
Chocolate Coated Confections
Cover antioxidant-rich berries such as blueberries, blackberries or
raspberries with a coating of high-quality, unsweetened dark chocolate –
and you’ve nearly got a health food! (Eat only a small handful, of
course, and monitor your blood glucose level.)
Place your fruit or nuts in the freezer for 30 minutes. Melt a good-
quality, unsweetened dark chocolate in a double boiler, whisking in a bit
of cream, hot water, and xylitol to taste. Remove your fruit or nuts from
the freezer, dip them in the chocolate (using a fork, slotted spoon, or
tongs), and spread them out on wax paper to harden. Pour into a zip
lock back and take your homemade candy to the movies.
24
DEATH TO DIABETES COOKBOOK FOOD TIPS
Dairy
Try to limit your intake of a lot of pasteurized cow’s milk and hard
cheese.
x Eggs: Use organic whole eggs, egg whites, egg substitutes. Do not
overcook eggs – eat raw, poached, or soft-boiled, if possible.
x Milk: Use low fat, 1%-2% milk, fat-free buttermilk; raw milk.
x Cheese: Use low fat or fat-free cottage cheese, ricotta cheese,
mozzarella cheese, sliced cheese, or goat’s cheese; avoid hard cheese.
x Yogurt: Use non-fat plain, low-fat plain, or sugar-free yogurts
Death to Diabetes, LLC
x Spreads & Dips: Use hummus (bean dip), salsa; Fat-free sour cream
or cream cheese; fat-free dips; Reduced fat vegetable dip, cream
cheese
Here are some tips when cooking with dairy:
x Replace cream with evaporated skim milk in cooking.
x Replace whole egg with two egg whites or egg substitute.
x Use grated cheese instead of heavy cream and cheese sauces to
www.deathtodiabetes.com
flavor vegetables and pastas. (Grated cheese has a strong flavor that
goes farther when sprinkled on foods).
Desserts
When making brownies, replace the semisweet chocolate with
unsweetened cocoa and the butter with a cup of pureed prunes, which
keep the brownies moist.
Bake your own cakes, pies, and cookies to avoid the high fructose corn
1-800-813-1927
syrup and partially hydrogenated oil of these store-bought baked goods.
Replace the refined white flour with a whole grain flour; the vegetable
oil with olive oil or rice bran oil; the refined white sugar with xylitol
powder; and, the margarine with a vegetable spread such as Earth
Balance or Smart Balance.
When making a chocolate cake, replace the chocolate with cocoa, use
fewer egg yolks, and reduce the amount of butter by substituting some
nonfat yogurt.
25
FOOD TIPS DEATH TO DIABETES COOKBOOK
juice. These fruits are great for the immune system and loaded with
Vitamin C and fiber.
Garlic: Add it to everything — salads, sauces, spreads. In addition to
the bulb’s cardio benefits, it activates liver enzymes that help filter out
junk.
Green leafy vegetables: Eat them raw, throw them into a broth, add
them to juices. Their chlorophyll helps swab out environmental toxins
(heavy metals, pesticides) and protects the liver.
www.deathtodiabetes.com
Sesame seeds: They’re credited with protecting liver cells from the
damaging effects of alcohol and other chemicals. For a concentrated
form, try tahini, the yummy sesame seed paste that’s a staple of Asian
cooking.
Watercress: Put a handful into salads, soups, and sandwiches. The
peppery little green leaves have a diuretic effect that helps move things
through your system. And cress is rich in minerals too.
1-800-813-1927
Fats, Oils
Use organic rice bran oil, olive oil or cold-pressed macadamia nut oil
for low heat stir-frying and sautéing foods.
Use “light” olive oil for baking because it has little or no olive taste.
Use a nonstick cooking spray made with olive oil but do not use it in a
high heat environment.
Use extra virgin olive oil to flavor salads and foods after cooking.
Note: Rice bran oil is rich in Vitamin E tocopherols and tocotrienols, a
27
FOOD TIPS DEATH TO DIABETES COOKBOOK
28
DEATH TO DIABETES COOKBOOK FOOD TIPS
But, if you decide to deep-fry, when high heat is used, use a healthy
saturated fat such as organic or extra virgin coconut oil. And, use a
flash-fryer to sear the outside of the food and prevent the oil from
seeping into the food. Do not deep-fry with a polyunsaturated oil or
shortening, which is a form of polyunsaturated fat that has been
hydrogenised and transformed into a trans fat.
Fish
Cook wild salmon slowly (250° for 12-18 minutes, depending on size
and thickness) to seal in the juices. Salmon is done when it turns
Death to Diabetes, LLC
translucent to opaque, and flakes separate easily with a fork. Use a light
brushing of olive oil to help avoid salmon sticking to a grill or baking
sheet. When grilling start with the skin side up and flip only once. The
skin side has the rich oils, which will be drawn into the salmon by the
heat below. Also, to prevent sticking, cut a potato in half and run it
lengthwise down the hot grill – the starch will act as a natural lubricant.
For seasoning, use a simple brushing with olive oil, sea salt, pepper, or a
mix of olive oil, chopped fresh mint and cilantro.
www.deathtodiabetes.com
Fish can be broiled, baked, grilled, or steamed, but, be careful not to
overcook and dry out the fish. Shrimp, lobster, and scallops are good
choices for stir-frying with vegetables.
If you miss fried fish, coat the fish in egg whites and bread crumbs,
then bake until crispy. Squeeze some lemon or orange juice and sprinkle
some dill over the fish. Top the fish with some fresh parsley, basil or
1-800-813-1927
thyme for added flavor.
Flour Substitutes
Consider using one of the following flour substitutes to avoid the
chemical alloxan in refined and all-purpose flour, or if you are allergic to
wheat flour.
x Amaranth flour: is higher in fat than all-purpose flour, so it tends to
make baked goods more moist. Replace up to 1/2 of the wheat
flour in the recipe with this.
x Barley flour: has a mild flavor and works especially well in pancakes,
29
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
x Millet flour: has a more pronounced flavor than all-purpose flour,
and it tends to make baked goods coarse and dry. Replace up to 1/5
of any wheat flour with this.
x Oat flour: is especially good in quick breads and cookies. It makes
baked goods moister, chewier, and more crumbly. Contains some
gluten.
x Quinoa flour: is higher in fat than all-purpose flour, so it tends to
1-800-813-1927
make baked goods more moist. Replace up to 1/2 of the wheat
flour in the recipe with this.
x Soy flour: is high in protein, but has a very strong flavor. Replace
up to 1/4 of any wheat flour with this, then increase the liquid in the
recipe and reduce the oven temperature by 25 degrees.
x Spelt flour: tends to make baked goods heavier, so consider
increasing the baking powder so that the product rises more. Spelt
is tolerated by most people with wheat allergies, and it's great for
making pasta and bread.
x Cocoa: substitute 1/4 cup unsweetened cocoa powder for 2
30
DEATH TO DIABETES COOKBOOK FOOD TIPS
tablespoons flour.
French Fries
Using sweet potatoes or the crunchy vegetable called jicama
(pronounced hik’-a-ma), you can enjoy crisp, salty fries now and then.
And since white potatoes can raise blood sugar more rapidly than even
table sugar, you’re wise to avoid them.
Peel sweet potatoes, and then slice them up lengthwise like steak fries.
Toss gently with extra virgin olive oil and seasonings of your choice,
31
FOOD TIPS DEATH TO DIABETES COOKBOOK
You need to be more careful when using green juices such as broccoli,
lettuce, cabbage, dandelion, spinach, kale and all other greens. These
juices tend to be more powerful and so you will want to start off slow
and gradually increase. Ultimately, you never want more than ¼ of your
juice to be green juice.
Do not drink green juices alone. Not only are they powerful in that they
can cause loose bowel movements, but their taste is rather strong.
Green juices are usually mixed with apple, celery, cucumber or carrots.
1-800-813-1927
When juicing vegetables that have small leaves, like parsley, rap the
leaves inside a bigger leaf vegetable such as kale, or you can roll the
smaller leaves into a ball. This helps your juicer get the most out of the
smaller leaf vegetables.
Note: If you do not have the patience to prepare your own juice, then,
you can try bottled organic juices sold in health food stores. Although
these processed juices contain sugar, they contain no high fructose corn
syrup and preservatives.
Types of Juicers
32
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.
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,
which then gets thrown away. The mastication-type juicer removes
three to four times more nutrients than the centrifugal juicer; and, is
better for juicing wheat or barley grass. In addition, the centrifugal
juicers generate more heat and oxidation, damaging some of the
enzymes and other nutrients within the juice.
Death to Diabetes, LLC
Lunches: Quick Lunches
(With a glass of filtered water)
x Bean soup or home-style soup mix (1 cup), a small green salad with
low-fat dressing, 5 whole-wheat crackers, 1 cup melon
x Chicken salad in a whole-wheat pita pocket, ½ cup low-fat cottage
cheese with 1 cup strawberries
www.deathtodiabetes.com
x Green salad with tuna or chicken breast, light salad dressing or
mayo, 1 sliced/peeled avocado, 6 whole-wheat crackers, 6 ounces
low-fat yogurt,
x Green salad with light salad dressing, 1 cup tuna macaroni salad
(made with tuna packed in water, whole-wheat pasta and light
mayo), 1 small piece fresh fruit or sliced/peeled avocado
x Spinach salad with grilled chicken breast, light salad dressing, 1 cup
1-800-813-1927
berries, 6 ounces light yogurt, 1 slice sprouted grain bread
x Turkey or lean ham sandwich on sprouted grain bread, 1 small piece
fruit, cucumbers and broccoli with low-fat dip
x Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo,
tomato and veggies of choice), ½ cup sugar-free pudding
x Turkey and cheese sandwich on sprouted grain bread with light
mayo or mustard, celery sticks with guacamole dip, 6 ounces yogurt
Quick Meals
33
FOOD TIPS DEATH TO DIABETES COOKBOOK
Refer to the following recipes for quick meals: Broccoli & Salmon,
Cabbage & Fish, Omelets, Grilled Vegetables, Hot Dogs & Beans,
Oatmeal, Salads, Sandwiches, Smoothies, some Soups, Spinach &
Salmon, and some Stir-Fry.
Macadamia Nuts
Although macadamia nuts are pretty densely packed with fat, it’s the
healthy, unsaturated kind. And because they are so rich and filling,
macadamias are satiating. You’re less likely to overindulge. If you love
the flavor, try some macadamia nut butter on a piece of warm, whole-
Death to Diabetes, LLC
grain toast.
Ten to 12 macadamia nuts deliver about 200 calories and 20 grams of
fat, but they are also very low in carbohydrates (4 grams), have little
impact on blood glucose, and deliver protein (2 grams), fiber (2 grams),
magnesium, iron, calcium, and a good assortment of other minerals.
They can satisfy a sweet craving while contributing to heart health and
blood sugar regulation.
www.deathtodiabetes.com
Mac & Cheese
Cauliflower is a great substitute for white noodles and white rice,
because of its color, versatile texture, and because cauliflower is a
member of that ultra-healthy family of cruciferous vegetables. People
who consume the most of these types of vegetables (cauliflower,
broccoli, cabbage, Brussels sprouts, bok choy, and kale) have lower
rates of several kinds of cancer, and laboratory tests have shown that
certain compounds in cruciferous vegetables actually stop the growth of
1-800-813-1927
many types of cancer cells.
One way to use cauliflower is to steam or boil it, chop it roughly, and
then substitute it for half the macaroni in your favorite reduced-fat mac
and cheese recipe. Another option is to make a roasted cauliflower
casserole, leaving out the pasta all together. Chop cauliflower into
chunks, and arrange in a baking dish. Add two to three cloves of garlic,
minced. Drizzle with olive oil, and squeeze a lemon over the pieces.
Season with salt and pepper. Bake in a 400-degree F oven for 20
minutes or until the tops are browned. Remove and sprinkle generously
with grated Parmesan.
34
DEATH TO DIABETES COOKBOOK FOOD TIPS
Mashed Potatoes
Replace with steamed cauliflower, mashing the cauliflower and adding
macadamia nut oil and organic butter.
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), rutabaga (about 15 grams of
carbs and 3 grams of fiber per cup), cauliflower (about 3 grams of carbs
and 2 grams of fiber per cup) or some combination of the three.
35
FOOD TIPS DEATH TO DIABETES COOKBOOK
Mushrooms
Research suggests that mushrooms may have anti-cancer properties,
thanks to their rich array of phytochemicals and unique nutrient profile.
36
DEATH TO DIABETES COOKBOOK FOOD TIPS
Here are some substitutions that will improve the nutritional value of
your meal:
x Grilled portabellas in place of a bun for turkey, salmon, or beef
burgers.
x A medley of sautéed mushrooms for half of the breading in stuffing.
x In place of some of the mayo or other fat, add raw, chopped, or
whole mushrooms to chicken, tuna, or other salads.
37
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
– 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.
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
1-800-813-1927
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.
38
DEATH TO DIABETES COOKBOOK FOOD TIPS
39
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
diseases.
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
1-800-813-1927
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.
x Add fresh vegetables, but limit the fruits.
x Add walnuts and almonds for crunchiness.
x Use extra virgin olive oil, mix with apple cider vinegar.
40
DEATH TO DIABETES COOKBOOK FOOD TIPS
www.deathtodiabetes.com
pepper, organic mustard, organic salad oil, organic apple cider vinegar,
and organic ketchup. This will eliminate the use of table salt, refined
sugars, high fructose corn syrup, hydrogenated oils and other chemicals
hidden within traditional spices and condiments.
Use fresh and organic spices and herbs if you want to ensure a higher
potency and medicinal benefits. Most conventional spices in the grocery
stores have been sitting on the shelves for weeks if not months. Also,
conventional spices have been overly processed and have lost most of
1-800-813-1927
their medicinal benefits.
Since cooking kills garlic’s anti-tumor properties, eat aged garlic or add
the raw garlic to your food when it is almost finished cooking. Or, chop
up your garlic and let it set for 10 minutes before adding it to anything
about to be cooked. This enables naturally present enzymes in the garlic
to start a chemical reaction producing the compounds that fight
tumors.
Note: Try aged garlic if you are sensitive to the allicin in raw garlic.
41
FOOD TIPS DEATH TO DIABETES COOKBOOK
42
DEATH TO DIABETES COOKBOOK FOOD TIPS
Try to buy your spices whole and organic for optimum freshness and
nutrient power. The following is an alphabetical list of major spices, and
how they should be used in your food preparation and cooking.
Adobo Seasoning - A Latino spice mixture used in various countries
including Mexico. A typical "purchased" mixture may include garlic,
onion, Tellicherry black pepper, Mexican oregano, cumin and cayenne
red pepper.("rural style" contains no-salt, "city style blend" contains
salt.) Use to sprinkle on eggs and as a rub on meats prior to grilling or
frying or use in taco meat mixtures. Add 1/2 teaspoon per pound for
Death to Diabetes, LLC
chicken, beef, pork chops, ribs or cutlets, burritos, or use some to spice
up a salsa and guacamole.
Allspice, Ground - Add to ground beef for Swedish meatballs. Use in
spiced tea, cakes, cookies, fruit pies and French toast. Add a pinch to
asparagus, chicken or tomato soups. Use in French dressing, beets,
baked beans, squash and carrots.
Anardana - The crushed seeds of the delicious pomegranate fruit which
www.deathtodiabetes.com
adds a souring taste to curries (spicy dishes.) The tang adds a dimension
to the flavor that is specific to Indian food. Use when making sweet and
sour sauce, sour soup, use in vegetables, in Iran it goes into fesenjan,
chicken in walnut-pomegranate sauce; in Armenia and Georgia, it’s used
to make sauces for kebabs. When used to marinate meat, it also acts as
a tenderizer because of the enzymes it contains.
Anise Seed, Ground - Use on baked apples. Add to cakes, cookies, breads,
1-800-813-1927
candy, stewed fruits, fruit pies, beef stew, fish dishes, hot or cold spice
beverages, cheese, salad dressings, sausages, and appetizers.
Bacon Flavored Bits - Sprinkle over tossed salads, macaroni or potato
salads or omelets.
Basil Leaves - Use in tomato-sauced Italian dishes.
Bay Leaves - Add to water when stewing chicken. Flavor increases upon
standing so remove from food after cooking. Add to the liquid when
preparing pot roast or stew made from beef, lamb, or venison. Use in
43
FOOD TIPS DEATH TO DIABETES COOKBOOK
Spanish rice. Mix into pinto beans, bean dip, tamale pie, and enchiladas.
Seasons chicken wings, hamburgers, and beef, or chicken stews. Toss
with shredded Cheddar cheese and melt over tortilla chips for nachos.
Chipotle Chile Pepper - The dried, ground pods of Capsicum, indigenous
to Mexico. Chipotle (chee-po-tleh) chiles are smoke dried jalapeños.
They appear as a very wrinkled dark tobacco brown chile with a strong
smoky aroma. Use 1 teaspoon per 4 servings for chili, tortilla soup,
chicken or pork adobo sauce or marinade.
45
FOOD TIPS DEATH TO DIABETES COOKBOOK
ham sauce. Use in plum pudding, cookies, spiced nuts, stewed fruits,
and dessert sauces.
Cloves, Whole - Stick cloves in ham. Add to hot chocolate and tea,
onions, glazed pork, beef pot roast, marinades, poached fish and soups.
Use in pickling, pomander balls and fruit peels for a garnish.
Coriander - Has a mild, distinctive taste similar to a blend of lemon and
sage Coriander is used in Indian curries, gin, American cigarettes, and
sausages. Ground Coriander seed is traditional in desserts and sweet
rings, and other finger foods. It can also be used as a base for salad
dressing when combined with vinaigrette and/or olive oil. Mustard is a
popular accompaniment to hot dogs and Bratwurst.
Dill Seed - Use for steam cauliflower, dill and Kosher pickles, sauerkraut,
tomato juice, pickled beets, cottage cheese, season fish, bread,
vegetables, noodles, salad dressing and sauces.
Dill Weed - Use with carrots, tomatoes, potatoes, salad dressings, and
eggs.
1-800-813-1927
Garam Masala - is a blend of ground spices common in the Indian and
Pakistani cuisine, whose literal meaning is 'hot (or warm) spice'. There
are many variants: most traditional mixes use just cinnamon, roasted
cumin, cloves, nutmeg (and/or mace) and green cardamom seed or
black cardamom pods. Many commercial mixtures may include more of
other less expensive spices and may contain dried red chili peppers,
dried garlic, ginger powder, sesame, mustard seeds, turmeric, coriander,
bay leaves, cumin, and fennel. Whole spices, which keep fresh much
longer, can be ground when needed using a mortar and pestle or electric
coffee grinder. Garam Masala Powder is a sweet, aromatic blend of
47
FOOD TIPS DEATH TO DIABETES COOKBOOK
48
DEATH TO DIABETES COOKBOOK FOOD TIPS
Marjoram, Ground - Mix in ground beef for meat loaf or hamburgers and
gravies. Add to barbecue sauce, spaghetti sauce, pizza sauce, stuffing for
poultry, pork and veal.
Marjoram Leaves - Add to spaghetti sauce, pizzas, lasagna, barbecue
sauces, poultry, beef, pork, salad dressing, stewed tomatoes, green
beans.
Masala, Tikka (CTM) - Has both a hot and sour taste. Use in grilling.
Mix it in sour cream to make dip and in a yogurt marinade for chicken.
49
FOOD TIPS DEATH TO DIABETES COOKBOOK
1-800-813-1927
Thyme Leaves - Use with green beans, eggplant, carrots and zucchini,
tomato soups, lamb, beef stew. Mix in with barbecue or spaghetti sauce,
cheese spreads, sauces, pot pies.
Turmeric, Ground - Use to make pickles, chow-chow and relishes. Add to
chicken and seafood casseroles, rice to give a yellow color. Use in
mayonnaise, cream sauces, and scrambled eggs for color.
Vanilla Extract - Use in sour cream frosting, rice pudding, whipped
cream topping, French pancakes, cakes and pies.
51
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
Fish & Shellfish: Anise, basil, caraway, chives, coriander, dill, fennel,
hyssop, lemon balm (excellent), marigold, marjoram, mint, parsley,
rosemary, sage, savories, tarragon; shellfish and fish, rosemary, and
thyme.
Goose: Sage
Lamb: Mint, basil, bay, caraway, coriander, cumin, dill, lemon balm,
hyssop, marjoram, rosemary, sage, savories or thyme.
1-800-813-1927
Liver: Coriander, sage or tarragon.
Pork: Anise, basil, bergamot, chervil, coriander, cumin, dill, fennel,
lemon balm, mint, marjoram, rosemary, sage, savories, tarragon and
thyme.
Salads: Anise, basil, bergamot, borage, caraway, catmint, chervil,
chickweed, chives, comfrey, coriander, cumin, dandelion, dill, elder,
hyssop, lemon balm, marigold, mint, parsley, salad burnet, roses, sweet
cicely, tarragon and thyme.
Soups: Anise, borage, chickweed, caraway, chives, cumin, dill, fennel,
52
DEATH TO DIABETES COOKBOOK FOOD TIPS
53
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
x Nuts: Use unsalted, lightly salted; avoid roasted nuts.
x Popcorn: Use air-popped popcorn (more fiber), avoid fake butter.
x Yogurt: Use non-fat plain, low-fat plain, 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.
Soups
Prepare soups, stews, and casserole dishes – without potatoes, corn, and
1-800-813-1927
other starchy vegetables.
Prepare broths and soups loaded with beans and vegetables, and no
animal meat. If you have to have the meat, prepare the meat separately
and drain off the fat before mixing in the vegetables.
Split Pea Soup
When it’s cold outside, sometimes there’s nothing better than a
steaming crock of chowder, bisque, or any creamy, rich soup. Cream-
style corn and corn chowder are right up there with mashed potatoes
when it comes to winter comfort foods. However, on the health meter
and in terms of glycemic impact, many of these comforting choices
54
DEATH TO DIABETES COOKBOOK FOOD TIPS
www.deathtodiabetes.com
Lima beans have a relatively low glycemic index value (32, and under 55
is considered low), and a half-cup (of frozen baby limas) contains 18
grams of carbohydrate, 5 grams of fiber, and 6 grams of protein. A
perfect stand-in for limas, however, is the green soybean known as
edamame. Generally available frozen, shelled or in the pod, these beans
are very similar to lima beans, but a half-cup contain 10 grams of carbs,
4 grams of fiber, 11 grams of protein, and are an excellent supply of
vitamin C, calcium, and iron. Green soybeans also contain all the amino
1-800-813-1927
acids needed to make a complete protein, and all of this means they are
a very decent substitute for meat.
Instead of corn in your succotash, use diced, sautéed summer squash
and yellow pepper. You’ll end up with a delicious side dish that looks
just like succotash, with the same sweet and buttery flavors and
textures, but a lot less impact on your blood glucose level.
Sugar and Sweets
If sweets are your downfall, try saving them for special occasions, but
plan them as part of your meal program. It is far better to incorporate
55
FOOD TIPS DEATH TO DIABETES COOKBOOK
them into your diet than binge on them when feeling deprived.
In place of refined sugar, use xylitol or stevia (powder form). Other
options include agave nectar or an organic cane juice. These products
do not cause the “sugar rush”. Also, use pure extracts or organic spices
such as cinnamon and ginger. In place of brown sugar use an organic
sugar cane such as muscovado sugar.
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
56
DEATH TO DIABETES COOKBOOK FOOD TIPS
x Maple syrup
x Molasses
x Muscovado or Barbados Sugar
x Panocha
x Powdered or confectioner's sugar
x Rice Syrup
x Sucrose
To get a sense of how much sugar you’re really eating, check the
nutrition label for “Sugars,” listed in grams. Every 4 grams is equivalent
Death to Diabetes, LLC
to a teaspoon of sugar.
Tips For Cutting Back on Sugar
x Bake your own sweets with half of the sugar. Use xylitol powder in
place of sugar.
x Substitute applesauce for sugar in muffin and sweet bread recipes.
x Use dried fruits as extra sweeteners in cookies. But, avoid dried
www.deathtodiabetes.com
fruits as snacks alone because they are rich in calories and can stick
to teeth causing tooth decay.
x Use powered sugar as a substitute for icings on chocolate cakes. Get
a doily and place on top of cake. Sprinkle powdered sugar on top
and remove doily.
x Use sliced fresh fruit as a topping for French toast or pancakes.
Sprinkle with powdered sugar. This helps bypass the maple syrup.
1-800-813-1927
x Buy plain non-fat yogurt and add your own fresh fruit. Flavored
yogurts can contain up to seven teaspoons of added sugar.
x Beware of fruit-flavored waters. These products can have as much
sugar as sodas. Make your own beverage with half fruit juice and
half mineral water.
x Eat fresh whole fruit whenever possible. When buying canned fruit,
buy those packed in their own juice or "lite" syrup.
x Look for breakfast cereals with six grams or less of added sugar and
more than four grams of fiber. Read the label and beware of words
57
FOOD TIPS DEATH TO DIABETES COOKBOOK
(caffeine only increases metabolism during the time you take it).
Weight is gained as excess sugars and fats are stored in the body as fat
cells. Green tea catechins can help prevent obesity by inhibiting the
movement of glucose in fat cells. Epigallocatechin gallate (EGCG) has
been found to be especially effective. There is now good evidence that
green tea catechins are related to reductions in body fat.
So, brew up a pot of tea, let it cool and keep it in your fridge so you can
grab a healthy “soft” drink any time you want.
TofuDeath to Diabetes, LLC
Tofu has very little flavor and absorbs the flavors of the other
ingredients.
Regular tofu is not fermented and does not have bacteria and/or molds
added as do dairy cheeses. It can be used instead of meat in vegetarian
and vegan dishes, such as breakfast or other burritos, chili, enchiladas,
lasagna, pates, salads, sandwiches, soups, on shish kebabs with
www.deathtodiabetes.com
vegetables and mushrooms, and stir fries, etc. It can also be scrambled
with turmeric and/or nutritional yeast and other spices for a taste,
appearance and texture similar to scrambled eggs.
Silken tofu is best for puddings, soups, dips and some desserts since it's
smoother and less grainy. Silken tofu can be substituted for butter,
cream cheese, whipped cream, or heavy cream in a variety of recipes.,
especially in sweet recipes ranging from breakfast smoothies to
puddings and pies. Soft tofu is usually too soft for stir-fries and firm tofu
1-800-813-1927
may be too grainy for some desserts and dips, etc.
Firm tofu can be marinated, fried, or sautéed. Heating tofu before
marinating will help it absorb the marinade thoroughly.
Turkey
A 4-ounce turkey patty contains 2.8 grams of saturated fat, 22.4 grams
of protein, and 193 calories. The same amount of 75-percent lean
ground beef contains 6 grams of saturated fat, 29.6 grams of protein,
and 310 calories. These numbers may be no surprise to you, but did you
know what a healthy and delicious stand-in ground turkey can be? So, if
59
FOOD TIPS DEATH TO DIABETES COOKBOOK
you’ve all but given up burgers, chili, meatloaf, tacos and burritos,
Bolognese sauce, and meatballs, it may be time to try the turkey version.
With a good recipe or simply the right, quality seasonings (try Penzeys
Spices), you won’t miss the beef for a second.
Turkey Wrap
You’ve probably heard about the trick of rolling sliced lunch meats and
cheese inside a lettuce leaf, and these little roll-ups do make for quick
and tasty snacks. Also, large, dark green or red lettuce leaves are a great
substitute for a burrito-size, white flour tortilla –– which delivers about
Death to Diabetes, LLC
60, nutritionally empty grams of carbohydrate. Another option is
choosing a low carb wrap, which will likely be made with soy or whole
grain flour. You can improve your wrap by doing more than rolling up
a few slices of turkey. Lunch meats are notoriously high in sodium, and
they also contain nitrites or nitrates, preservatives that are potentially
carcinogenic.
Use olive oil and spices to brown some ground turkey (antibiotic- and
www.deathtodiabetes.com
growth-hormone free if you can get it) in a sauté pan. You can simply
use salt and pepper or sprinkle on chili powder and a little cayenne if
you want it spicy and hot. Spoon your seasoned turkey onto your
lettuce leaves or low-carb wrap, add shredded cheese, diced tomatoes,
and avocado chunks. Roll it up and enjoy.
Vegetables
Eat most of your vegetables raw to obtain their enzymes to facilitate
proper digestion. Since cooking kills most of the enzymes, take a plant-
1-800-813-1927
based enzyme supplement with each meal if you don’t like raw.
Slice and add red, yellow, and orange peppers and mushrooms to your
vegetables before steaming for additional flavor and antioxidant
protection. Be careful not to over steam -- if the vegetables are limp or
discolored, then, you overcooked them.
When stir frying, place the vegetables into the pan last so that they are
not overcooked.
For variety, roast the vegetables (e.g. turnips, butternut squash, sweet
potatoes). Cube the vegetables, coat them with a small amount of
60
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 mush-
rooms 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
1-800-813-1927
x Put a package of frozen, chopped spinach (thawed and drained) into
your egg casserole.
x Order a side salad in place of the chips or French fries.
x Buy seasonal vegetables and you’ll taste them at their best.
Tomatoes, butternut squash, asparagus, and zucchini are good ones.
x 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.
61
FOOD TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
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.
1-800-813-1927
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.
62
DEATH TO DIABETES COOKBOOK FOOD TIPS
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:
x Make sure the yogurt you buy contains “live, active cultures” and
Death to Diabetes, LLC
lists the Latin names of these beneficial bacteria. Many of the health
promoting properties of yogurt come from these bacteria.
x To preserve the benefits of the active cultures, don’t heat yogurt
above 120 degrees F.
x 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.)
www.deathtodiabetes.com
x Stirring yogurt makes it lose its consistency and become runny.
x Make your own yogurt if you have the time.
1-800-813-1927
63
MEAL PLANNING TIPS DEATH TO DIABETES COOKBOOK
64
DEATH TO DIABETES COOKBOOK MEAL PLANNING TIPS
www.deathtodiabetes.com
sizes of meats and adding more side dishes to compensate. There is
always a way to cut down on meat consumption.
Take drinks with you -- If you are working and spend money on coffee,
buy a thermos and take your own. Take along water or tea in a big jug
on outings, especially during the summer months -- this will help you
resist the temptation of stopping at a fast food joint and ordering an
overpriced soda.
1-800-813-1927
Maintain a healthy weight -- once you begin eating better and dropping
some pounds, you will notice you tend to eat less. This saves money
and your health. Not only that, if you maintain a comfortable weight,
your clothes will fit and you won't have to buy bigger ones.
Grow herbs yourself -- 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. Many are perennial: sage, oregano, lavender, mint,
lemon balm, chives, etc. Biannuals will reseed themselves if you let
them go to seed, these include: basil, parsley, dill, nasturtium.
65
MEAL PLANNING TIPS DEATH TO DIABETES COOKBOOK
Gardening -- Growing a few herbs may give you the courage to grow a
full-fledged vegetable garden. Or you may want to try edible
landscaping - putting plants in your landscape that give you food too,
like fruit trees, berry bushes, etc.
Canning -- As you become more accomplished both in cooking and
gardening, you may want to can those special sauces, pickles, and jellies
for even more savings. Don't have time to can or is it too hot? You can
freeze some things, like berries, to make into jellies and sauces later on,
when the weather is cooler and you have more time.
Death to Diabetes, LLC
Shop alternative sources for food - Get creative and keep your eyes open.
Check out the farmer's markets, food co-ops, farm co-ops, wholesalers,
roadside stands, health food stores, etc.
Buy in-season veggies and fruit --They are usually fresher and cheaper. When
tomatoes are in season, make lots of tomato sauce and can it. Make
strawberry smoothies when strawberries are at their best and cheapest,
usually in June and July. Cook with more root vegetables in winter,
www.deathtodiabetes.com
when they are at their best and summer veggies are out of season.
Check out seasonal cookbooks at the library for more ideas.
Learn the sales pattern -- Not only are there better seasons to buy some
veggies than others, but meats and other food staples tend to go on sale
according to season, holiday, and what store you are shopping at. Hams
are usually on sale around Easter and Thanksgiving; turkeys are always
on sale in November and December. Learn the sales patterns of your
1-800-813-1927
favorite stores and stock up.
Try store brand and generics -- As with substituting cheaper things for the
expensive, try lower cost items. Keep going down in price until you
notice a change in the quality, then move back to the next brand/item
up. You may discover that most brands are created equal and some
generics are pretty good too. Some basics, like sugar and flour, really
don't change from brand to brand, so go with the lowest price and/or
what is on sale.
Use food coupons --Use coupons if you like and buy the item regularly, and
you can't get the item at a lower price by using store/generic brands.
66
DEATH TO DIABETES COOKBOOK MEAL PLANNING TIPS
Menu Planning -- Build your meal plans around: A) what you already
have and B) what is on sale. You could also plan around what is in your
garden and in season locally. Use all of the methods here to plan a
loosely constructed menu plan. If you need help designing a menu plan,
refer to our Death to Diabetes 90-Day Meal Plan book.
Bulk cooking -- The secret is to make every cooking session count, this
way you are not only saving money, but time as well. For more
information, check out the book Frozen Assets: Cook for Day, Eat for
a Month!
Death to Diabetes, LLC
Keep it simple -- You don't have to give up gourmet foods, but keep your
daily meals simple. Don't feel like you have to make "five-star"
restaurant meals every night -- make them special.
Read food labels – When you’re looking at food labels, start with the list
of ingredients. Keep an eye out for heart-healthy ingredients such as
whole-grain, soy and oats, Monounsaturated fats such as olive.
Likewise, use food labels to detect unhealthy ingredients, such as
www.deathtodiabetes.com
hydrogenated or partially hydrogenated oil.
x Keep in mind that ingredients are listed in descending order by
weight. The main ingredient is listed first, followed by other
ingredients used in lesser amounts.
x Do the math: The serving sizes listed on food labels may be
different than the serving sizes in your meal plan. If you eat twice
the serving size listed on the label, you also double the calories, fat,
1-800-813-1927
carbohydrate and sodium.
x The same goes for the Percent (%) Daily Value listed on food labels.
This percentage, which is based on a 2,000-calorie diet, helps you
gauge how much of a specific nutrient one serving of food contains
compared with recommendations for the whole day. If your doctor
or registered dietitian recommends more or less than 2,000 calories a
day, you may need to adjust the percentage accordingly - or simply
use the percentage as a general frame of reference.
67
MEAL PLANNING TIPS DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
compare it to how much you actually eat. The size of the serving on the
food package influences all the nutrient amounts listed on the top part
of the label. For example, if a package has 4 servings and you eat the
entire package, you quadruple the calories, fat, etc. that you have eaten.
Do not confuse portion size with serving size. A portion size is what
you chose to eat there are no standard measures for this. A serving size
is a standard amount used to help give advice about how much to eat. It
helps you identify how many calories are in the foods you eat and what
1-800-813-1927
the nutritional content would be in a serving size. For example a slice of
bread is a serving size of one for bread on the food pyramid. Yet if you
eat a sandwich with 2 slices of bread, you would have had 2 servings of
bread in your portion.
Calories and Calories From Fat: The number of calories and grams of
nutrients are provided for the stated serving size. This is the part of the
food label where you will find the amount of fat per serving.
Nutrients: This section lists the daily amount of each nutrient in the
food package. These daily values are the reference numbers that are set
by the government and are based on current nutrition
68
DEATH TO DIABETES COOKBOOK MEAL PLANNING TIPS
recommendations. Some labels list daily values for both 2,000 and 2,500
calorie diets.
"% Daily Value" shows how a food fits into a 2,000 calorie/day diet.
For diets other than 2,000 calories, divide by 2,000 to determine the %
Daily Value for nutrients. For example, if you are following a 1,500
calorie diet, your % Daily Value goal will be based on 75% for each
nutrient, not 100%.
When it comes to fat, saturated fat and cholesterol, choose foods with a
www.deathtodiabetes.com
1-800-813-1927
69
KEY POINTS DEATH TO DIABETES COOKBOOK
Key Points:
x Use the Super Meal Model diagram (Page 7) as a guide to design
your meals and snacks and stabilize your blood glucose level.
x Focus your eating on raw vegetables (e.g. salads) and the vegetable-
intense meals to optimize your nutritional profile, e.g. salads, soups,
stews, vegetable juices, and tofu.
x When you try one of the new recipes, you should measure your
Death to Diabetes, LLC
blood glucose level after the meal to ensure your body is
metabolizing the food properly.
x If your post-meal blood glucose level rises significantly, then, you
should avoid that meal until your post-meal blood glucose level has
stabilized. Another option is to reduce the portion size of that
specific meal.
x In general, you should avoid or, at least, reduce the serving size for
the recipes that contain pasta, flour, or sugar, e.g. casseroles,
www.deathtodiabetes.com
desserts, lasagna, pizza, cookies, muffins, pancakes, and French toast
– until your average blood glucose level has returned to the normal
range without medication.
x Note: Foods such as pizza and meat-casseroles tend to cause a delayed
blood glucose rise in people with diabetes. This is because the high
fat content slows the absorption of carbohydrates in the intestines.
x Use the 10 Steps on Page 12 as a guide to control, manage, and
1-800-813-1927
reverse your Type 2 diabetes.
(Refer to the Death to Diabetes book for more detail).
70
Chapter 5. Recipes
Body
Spirit Mind
Barbecued Chicken
Ingredients:
Chicken parts (breasts, legs, drumsticks)
Death to Diabetes, LLC
1/2 c. organic ketchup
1 tbsp. mustard
1 tbsp. Worcestershire sauce
1/2 c. brown sugar
1 tbsp. lemon juice
1/4 c. water
Directions:
www.deathtodiabetes.com
Remove the skin to reduce the fat content, or purchase skinless chicken
parts.
Bake chicken pieces at 350 degrees for about 45 minutes. Drain off fat.
Combine above ingredients for sauce. Bring to a low boil.
Brush each piece of chicken with sauce and bake for an additional 15
minutes.
Serve with 1 cup of steamed broccoli or other vegetable, 1 cup brown
1-800-813-1927
rice and a glass of filtered water.
71
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
Death to Diabetes, LLC
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, thinly sliced
4 sprouted grain rolls (optional)
Directions:
Cut bacon into 1-inch pieces; cook in medium saucepan over medium-
www.deathtodiabetes.com
high heat 3 to 4 minutes or until almost cooked. Add onion; cook 3 to 5
minutes or until bacon is crisp and onion is tender, stirring constantly.
Combine ketchup, apple juice, vinegar, mustard, Worcestershire sauce,
salt and pepper; add to bacon mixture. Reduce heat; cover and simmer
until flavors are blended, 15 to 20 minutes.
Stir in xylitol and sliced beef. Serve warm on rolls, if desired.
1-800-813-1927
Yield: Makes 4 servings.
Serve with 1-2 cups steamed broccoli, and a glass of filtered water.
Note: Refer to the Sandwich section for a hamburger sandwich.
72
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, melted
1 clove garlic, crushed
1 onion, grated
Paprika
Death to Diabetes, LLC
Directions:
Prepping: To prepare your rack of ribs you should start by removing the
membrane from the inside of the ribs. This is a tough skin like material
that blocks flavors from getting into the meat. To remove the
membrane, lay the rack down so the ribs curve up on the ends. With a
www.deathtodiabetes.com
sharp knife gently cut under the membrane on one corner until you
have enough to grab. Now take a paper towel and grab hold of the
membrane. Gently pull it back. With any luck you should be able to get
most of it off in a single shot. Otherwise continue until the membrane
is gone. Now you can trim off any loose pieces from the rack and you
are ready to apply your rub.
Rubbing: Most rib rubs usually start with paprika to give a nice color.
From here you should decide if you want a sweet, hot, or savory flavor.
1-800-813-1927
If you want sweet, add brown sugar. Other ingredients can be garlic,
onion, chili powder, cayenne, and any other herb you enjoy. Remember
that the rub should be an addition to the flavor of the ribs and not
overpowering. Another tip is that you should use the same basic flavors
in any mop or sauce you intend to add later. This keeps the flavors
consistent and avoids the risk of flavors that don't mix well.
Set-up: Allow the ribs to sit in the rub for a little while. An hour or two
will be enough for the flavors to start to sink in.
In the meanwhile you can prepare your smoker. You want to aim for a
73
RECIPES DEATH TO DIABETES COOKBOOK
smoking temperature between 200 and 225 degrees F. Pick a wood that
has flavor but doesn't overpower. For instance, if you want to use
mesquite, use it in small amounts. 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.
Smoking & Basting: Now you are ready to smoke. You will be smoking
these ribs for 4 to 6 hours. 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
Death to Diabetes, LLC
water to make it thin. You can apply this every few hours to help keep
the moisture in your ribs. When smoking ribs you will want to turn
them every hour. This is a good time to baste the ribs so the baste can
remain on the top side. 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. The additional time will allow the fats
and connective tissues in the ribs to break down and tenderize the ribs.
Sauce: Most barbecue is not coated with sauce. Sauce is served on the
www.deathtodiabetes.com
table with ribs. 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. People will warn you that sugary sauces burn, but at these low
temperatures that won't be a problem. 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. If you take your original rub and mix it with tomato
sauce or ketchup you will get a traditional sauce. If you serve it on the
side warm it first so you won't be dipping your hot ribs in cold sauce.
1-800-813-1927
If you follow this plan you will get tender, juicy ribs that are better than
any restaurants. 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.
Serve with 1 cup of steamed broccoli or other vegetable, 1 cup brown
rice and a glass of filtered water.
74
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
Death to Diabetes, LLC
4 tablespoons minced onion
1 tablespoon Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon cayenne
fresh ground pepper to taste
Directions:
Cook minced onion and garlic in olive oil until onions turns opaque.
www.deathtodiabetes.com
Add remaining ingredients, mix thoroughly and allow to simmer for
about 20 minutes.
Makes about 1 1/2 cups of barbecue sauce.
Note: If you like a rich, thick barbecue sauce on your chicken or ribs,
then this is the recipe for you. By using tomato sauce and tomato paste
instead of ketchup you get a richer flavor in your barbecue sauce.
1-800-813-1927
75
RECIPES DEATH TO DIABETES COOKBOOK
Barbecue Sauce 2
Ingredients:
1/2 stick butter, melted
1 green pepper, chopped
1 onion, chopped
3-4 cloves garlic, pressed
1/2 cup celery (with leaves), chopped
1 (16 oz.) can crushed tomatoes
Death to Diabetes, LLC
1 (12 oz.) can thick tomato paste
1/2 can water, from tomato paste can
1 tbsp. Worcestershire sauce
1 tsp. salt
2 tbsp. red wine vinegar
2 tbsp. prepared yellow mustard
4 dashes Tabasco sauce
8 peppercorns
www.deathtodiabetes.com
1/4 tsp. ground cumin
8 coriander seeds
1/4 tsp. oregano
2 tbsp. molasses
4 tbsp. brown sugar
1 bay leaf
1/4 tsp. celery seed
Directions:
1-800-813-1927
Melt butter in medium saucepan.
Sauté onion, garlic, celery and green pepper until tender. Add remaining
ingredients and simmer 1/2 hour, stirring occasionally.
Cool and put through a small sieve colander. Keeps in the refrigerator 6
to 8 weeks.
Note: This recipe may be used on ribs, chicken, or beef in either wood-
fired/charcoal pits or gas grill barbecues.
76
DEATH TO DIABETES COOKBOOK RECIPES
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
www.deathtodiabetes.com
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 crisp-
tender.
Whisk together broth and cornstarch; stir into mushroom mixture.
1-800-813-1927
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.
77
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
Preheat oven to 375°F.
In a large bowl, combine egg substitute, bread (cut or torn into small
www.deathtodiabetes.com
pieces), milk, Parmesan cheese, parsley, pepper and garlic (peeled and
minced).
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.
1-800-813-1927
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.
78
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
www.deathtodiabetes.com
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.
1-800-813-1927
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,
79
RECIPES DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
1-800-813-1927
80
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Mix together chili powder, oregano and cumin. Rub mixture on both
sides of beef. Let stand 10 minutes at room temperature.
Preheat oven to broil. Place beef on rack, lightly coated with cooking
www.deathtodiabetes.com
spray, in broiler pan.
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. Cut into 1/8-
inch slices.
Warm tortillas according to package directions. Mix together sour
cream and horseradish.
1-800-813-1927
Spread 3 tablespoons sour cream mixture over each tortilla; top each
with 1 cup lettuce (washed and shredded) and 1/4 of the tomato
(diced). Top with beef.
Serve with 1-2 cups steamed broccoli, spinach or cauliflower, and a
glass of filtered water.
81
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
In 2 quart sauce pan add ground beef, salt, chili powder, garlic, cumin,
paprika, enough water to cover meat.
Bring to a boil. Simmer over medium low heat about an hour. Then add
www.deathtodiabetes.com
1/2 medium chopped onion, 1/2 medium chopped bell pepper.
Continue cooking 20 to 30 more minutes.
Soft Beef Tacos: Heat olive oil in non-stick skillet. Cook corn tortillas,
one at a time, in hot oil until soft, about 10 to 15 seconds; drain.
Spoon 2 tablespoons of the beef taco meat in the center of each tortilla.
Fold the tortilla over the meat; or roll up like an enchilada.
1-800-813-1927
Serve with a large green salad and a glass of filtered water.
82
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Brown meat, onions and garlic. Drain.
Add remaining ingredients except tortillas and cheese. Simmer for 5
www.deathtodiabetes.com
minutes.
Pour a small amount of the mixture into the bottom of a slow cooker.
Next add a tortilla and top it with a small amount of grated cheese.
Continue to layer the mixture with a tortilla and cheese until all
ingredients are used. Cook on Low 3 to 4 hours.
Serve with a small green salad and a glass of filtered water or
1-800-813-1927
green/white tea.
Note: Replacing the flour tortillas with corn tortillas reduces the calories
and provides more fiber.
83
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
Break open eggs into a small nonstick pan and immediately reduce heat
to low. Cook slowly until the whites are completely set and the yolks
begins to thicken, but are not hard. For over easy eggs flip over for 15
seconds. Add the salt*, black pepper and cayenne pepper while
www.deathtodiabetes.com
cooking.
*Note: Consider adding the salt after the eggs have cooked – to prevent
the eggs from losing moisture and becoming rubbery.
Place the broccoli in the steamer and steam for 12-15 minutes. Be
careful not to over-steam – the broccoli should look bright green and
firm, and have a crunchy texture.
Put the broccoli into a bowl, and add the extra virgin olive oil, Earth
1-800-813-1927
Balance spread and spices.
Serve with a glass of filtered water (or green/white tea).
Options:
In place of the egg, use salmon or sardines as your protein.
Add Tabasco sauce on top of your eggs, salmon, or sardines.
For additional fiber, toast 1 or 2 slices of sprouted grain bread.
84
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Preheat oven to 350°.
Place the broccoli (or other vegetable) in a steamer with water, place on
the stove and turn on medium for 9-10 minutes. Add part of an onion
and/or red/yellow pepper.
www.deathtodiabetes.com
Sprinkle a pinch of cayenne powder or other seasonings on top of the
salmon for additional flavor, e.g. garlic, peppers. 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. Otherwise, bake the
salmon for 18-20 minutes. Add 1 slice of soy cheese on top of the
salmon approximately 1 minute before removing from the oven.
When ready, remove the broccoli from the steamer and place in a small
1-800-813-1927
bowl. Add the extra virgin olive (or organic rice bran oil) on top of the
broccoli (or other vegetable). If you like a “buttery” taste for your
vegetables, add a teaspoon of organic butter, a teaspoon of macadamia
nut oil, or spray a couple ounces of liquid “buttery” spread on top of
the broccoli. When you start to eat the broccoli, the butter will trigger a
signal that helps to satisfy your taste buds.
If you prefer more of a bitter taste, sprinkle 1 tablespoon of organic
apple cider vinegar on top of the broccoli.
If you like your broccoli hot and spicy, sprinkle 2-3 tbsp. of cayenne
85
RECIPES DEATH TO DIABETES COOKBOOK
Options:
Use other vegetables such as spinach, cauliflower, and Brussel sprouts.
For a variety, mix these vegetables with snow peas, carrots, stringbeans,
and red, yellow or orange peppers.
1-800-813-1927
For additional fiber, toast 1 or 2 slices of sprouted grain bread.
86
DEATH TO DIABETES COOKBOOK RECIPES
Directions
Toast almonds in a medium dry skillet over medium-low heat, stirring
constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer
to a small bowl to cool.
www.deathtodiabetes.com
Add oil to the pan and heat over medium heat. Add onion and garlic,
sauté until the onion is caramelized. Cook, stirring occasionally,
adjusting heat as necessary, until soft and golden brown, 15 to 20
minutes.
Just before removing from the heat, Add the nuts, onion, vinegar, water
and psyllium husk and pepper.
Turn off the heat and let stand for just a short while to let the mixture
1-800-813-1927
thicken.
Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Add the
broccoli to the pan and stir to coat the broccoli. Serve immediately.
Servings: 4
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
87
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
Mix together the soy sauce, vinegar, ginger, and garlic in a shallow dish.
www.deathtodiabetes.com
Place the tofu in the dish and coat all sides. Let sit for 15 minutes. Take
the tofu out of the dish and keep the marinade.
Put 2 teaspoons of the sesame oil in a nonstick skillet and heat over
high. Cook the tofu for about 2 minutes. Take out of the skillet and set
aside.
Sauté 1 teaspoon oil, broccoli, onions, and jalapeño pepper in the skillet
for about 2 minutes. Add the marinade, tofu, and cashews. Cook for
1-800-813-1927
about 1 to 2 minutes.
Spoon the tofu mixture over the pasta.
Note: Try using low-sodium soy sauce.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
88
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Boil sweet potatoes and pumpkin in a saucepan until just tender; drain
and set aside. Repeat with Brussels sprouts and set aside. (If using
www.deathtodiabetes.com
frozen vegetables, skip this step and just add to skillet after browning
the leeks and garlic in the next step.)
In a non-stick skillet prepare, leeks, scallions and garlic (see below). Add
the rest of the ingredients, except for the pecans, and cook for 3
minutes or until vegetables are tender. Place on serving platter and
sprinkle with pecan pieces.
Tip: When using leeks and scallions, discard the bulb, outer layer and
1-800-813-1927
dark green parts. Slice in half and wash carefully to remove all sand.
To prepare: Heat 2 tablespoons olive oil with cooking spray in a large
non-stick skillet over medium heat for a few seconds. Add the
leeks/scallions and onions; stir and lower heat.
Cook until the leeks/scallions start to brown, stirring occasionally. Add
garlic and a few drops of water, the mixture will start to brown. Cook
another few minutes, scraping the bottom of the pan so that nothing
sticks.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey.
89
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
Grate the cabbage and place in a large pot. Mix in the other ingredients.
Cook for 30 minutes or until done. If it starts to dry out during
cooking, add water in tablespoon increments to keep moist.
Coat the fish with extra virgin olive oil.
www.deathtodiabetes.com
Bake the two pieces of fish.
Serve with a glass of filtered water (or green/white tea).
1-800-813-1927
90
DEATH TO DIABETES COOKBOOK RECIPES
Cabbage Slaw
Ingredients:
1 small head cabbage, 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
Death to Diabetes, LLC
2 Tbsp. 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
Directions:
Combine cabbage, green pepper, onion and pimiento in medium bowl.
www.deathtodiabetes.com
Measure remaining ingredients into jar; cover with lid and shake to
blend well. Pour dressing over cabbage mixture and toss to coat.
Refrigerate until ready to serve.
Yield: Makes 6 (1-cup) servings.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
1-800-813-1927
91
RECIPES DEATH TO DIABETES COOKBOOK
Casserole: Broccoli
Ingredients:
4 cups broccoli, chopped into 1 inch pieces
2 organic eggs, beaten
1 cup low-fat organic cottage cheese
2 bunches chopped green onions
2 tbsp. wheat germ
1/2 tsp Worcestershire sauce
Death to Diabetes, LLC
Sea salt and coarse black pepper
1 cup grated soy cheese
1 cup low-fat cottage cheese
4 tbsp. Smart Balance margarine
Olive oil (spray can)
Paprika
Directions:
www.deathtodiabetes.com
Pre-heat oven to 350 degrees. Prepare casserole dish by spraying with
aerosol oil spray. Steam broccoli slightly for 3 minutes. Remove. If you
wish to use frozen broccoli pieces, that is fine, too. Just allow them to
drain a bit to remove excess water. Place the broccoli in the bottom of
your sprayed dish.
Combine the eggs, cottage cheese, soup, green onions Worcestershire
sauce, cheddar cheese and then add salt and pepper to taste in the
casserole dish.
1-800-813-1927
Mix well, dust with paprika powder, bread crumbs and margarine, but
remember to wipe off trim before placing it into the oven. Cover with a
lid. Bake at 350 for 20 to 30 minutes.
During the last 10 minutes, remove the lid to allow the top to brown.
Leaving the top on while cooking retains moisture insuring the dish is
still creamy.
Serve (1-2 cups) with 4-5 oz. of a lean protein (baked), e.g. wild salmon,
chicken, turkey; and, a glass of filtered water (or green/white tea).
92
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Place oil in saucepan and heat.
Add onions and cook and stir until soft but not browned.
Add broccoli and cook until heated but not cooked.
Mix soup and milk together to blend and add to broccoli mixture.
www.deathtodiabetes.com
Add rice to vegetables. Cook and stir over low heat until hot and mixed.
Place in a 1 1/2 to 2 quart casserole that has been greased with
margarine.
Sprinkle Parmesan evenly over top.
Bake uncovered, at 350F for 35-40 minutes or until bubbly and the
broccoli is cooked.
1-800-813-1927
Serve hot using 1/2 c per serving
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water (or green/white tea).
93
RECIPES DEATH TO DIABETES COOKBOOK
Casserole: Cabbage
Ingredients:
1 medium onion, chopped
1 stalk celery, chopped
3 tbsp Earth Balance spread
3/4 lb lean ground beef
1/2 tsp salt
1 medium cabbage, shredded
Death to Diabetes, LLC
2 apples, sliced thin
Directions:
Preheat oven to 350 deg F.
In skillet, sauté the onion and celery in the margarine 2 minutes. Add
beef and salt and stir another 2 minutes.
Spread half the cabbage in 2 quart baking dish and cover with half the
www.deathtodiabetes.com
apples and all the meat mixture.
Add remaining cabbage and apple slices.
Cover and bake 1 hour.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
1-800-813-1927
94
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Preheat the oven to 350ºF. In a large saucepan, heat the chicken broth,
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
www.deathtodiabetes.com
the chicken breasts are cooked through. Remove the chicken from the
liquid and set aside. Cut the chicken into strips.
Bring the poaching liquid to a boil, add the broccoli florets and cook
for 2 minutes. Remove the broccoli and set aside. Reserve the cooking
liquid.
In a separate saucepan, heat the olive oil over medium heat. Whisk in
the flour and cook for 3 minutes. Whisk in the cooking liquid and
simmer for 5 minutes. Stir in the cheeses. Add the nutmeg and season
1-800-813-1927
with salt and pepper.
Meanwhile, cook the noodles in a large pot of salted water until they are
al dente, drain and put them in a large casserole dish.
Add the chicken and broccoli to the casserole dish and pour in the
sauce. Bake the casserole in the oven for 20 minutes. Let the casserole
stand at room temperature for 5 minutes before serving.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey.
95
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
Blend tomatoes (undrained), onion and garlic in blender or food
processor. Pour into medium sauce pan.
Add red pepper, salt and tomato paste. Heat to a boil; simmer for 5-10
min.www.deathtodiabetes.com
Place 3 tortillas in bottom of the crockpot. Layer on tortillas 1/3 of the
ground beef, 1/3 of the sauce and 1/3 of the cheddar. Repeat layers
two more times.
Cover and cook on Low 6-8 hours.
Serve with a small green salad and a glass of filtered water.
1-800-813-1927
96
DEATH TO DIABETES COOKBOOK RECIPES
Casserole: Eggplant
Ingredients:
1 1/4 cup onions, chopped
2 cloves garlic, minced
11 oz canned whole tomatoes, undrained
2 tbsp tomato paste, plus 2 teaspoons
1 tbsp fresh parsley, plus 2 tsp., chopped
3/4 tsp oregano
Death to Diabetes, LLC
1/4 tsp dried basil
3/4 large eggplant
(peeled and sliced - into 1/4 inch – slices)
2/3 cup mozzarella cheese, shredded
2/3 cup low-fat cottage cheese
2 tbsp grated Parmesan cheese, plus 2 teaspoons
Directions:
www.deathtodiabetes.com
Coat a large skillet with nonstick cooking spray. Add the onion and
garlic in the skillet and sauté‚ over low heat until onion is tender, about
6 minutes.
Stir in undrained whole tomatoes, tomato paste, parsley, oregano, basil
and salt and pepper to taste. Bring mixture to a boil; reduce heat and let
simmer, uncovered, for 40-50 minutes, stirring occasionally.
Arrange eggplant slices on a steamer rack, place in a large pot where 1
inch of water has been added, and steam for about 5 minutes until
1-800-813-1927
eggplant is tender. Do not overcook.
Combine the mozzarella and cottage cheeses together and set aside.
Coat a 13×9 inch baking pan with nonstick cooking pray and place a
layer of eggplant in the pan. Top eggplant with some of the sauce
mixture and some of the cheese mixture and sprinkle with Parmesan
cheese. Repeat the steps in layers until all the ingredients are used.
Bake at 350oF for 30-35 minutes and serve hot.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
97
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
Death to Diabetes, LLC
3 garlic cloves, minced
2 cup shredded green cabbage
2 cup cooked brown rice
3 cup cooked brown lentils
1 cup vegetable stock
1 cup frozen peas, thawed
Directions:
www.deathtodiabetes.com
Preheat oven to 350 degrees F.
In a large skillet, sauté chili, turmeric and asafetida in oil for 2 minutes.
Add scallions, bell pepper, garlic and cabbage and sauté for 5 minutes.
Combine with rice, lentils, stock and peas in a baking dish and bake for
20 minutes. Serve warm.
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
1-800-813-1927
turkey; and, a glass of filtered water.
98
DEATH TO DIABETES COOKBOOK RECIPES
Casserole: Squash
Ingredients:
3 c cooked mashed squash*
3 tbsp. brown sugar
3 tbsp. oat flour
¼ tsp. salt (optional)
¼ tsp. nutmeg
¼ tsp. cinnamon
Death to Diabetes, LLC
¼ tsp. ginger
1 tbsp. raw honey
3 eggs, separated
Directions:
Combine squash, honey, flour, salt and spices. Mix well.
Stir in egg yolks. Beat egg whites till stiff but not dry.
www.deathtodiabetes.com
Fold into squash mixture.
Pour into 1 ½ quart casserole dish which has been sprayed with a
nonstick vegetable coating.
Bake at 350o F. for 45 minutes or until crusty.
Serving size: 1cup
*Note: You can use acorn, butternut, banana or any winter squash.
1-800-813-1927
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
99
RECIPES DEATH TO DIABETES COOKBOOK
www.deathtodiabetes.com
Bake for 30 min. Let stand 5 min.
Serving size: 2 cups
Serve with a glass of filtered water (or green/white tea).
1-800-813-1927
100
DEATH TO DIABETES COOKBOOK RECIPES
Casserole: Soybean
Ingredients:
2 1/3 cup cooked, drained soybeans
1 can (16 oz.) tomatoes with chili peppers
1 cup chopped green pepper
1 tbsp margarine
2 tbsp flour
1 tsp garlic powder
Death to Diabetes, LLC
1/4 tsp crushed basil leaves
1/8 tsp pepper
1 cup soft whole grain bread crumbs
1 drained can (16 oz.) whole kernel corn (optional)
2 oz shredded cheddar cheese
Directions:
Preheat oven to 375 degrees F.
www.deathtodiabetes.com
Arrange beans and corn in alternate layers in a 2-quart baking dish.
Mash tomatoes with a fork; save 2 tablespoons tomato juice. Mix flour
and seasonings and stir into the tomato juice.
Stir flour mixture into tomatoes and add green pepper.
Heat until mixture comes to a boil.
Pour hot sauce over vegetables.
1-800-813-1927
Mix bread crumbs, cheese and margarine; sprinkle over vegetables.
Bake about 20 minutes until browned.
Serving size: 2 cups
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
101
RECIPES DEATH TO DIABETES COOKBOOK
Casserole: Zucchini-Mozzarella
Ingredients:
1 tbsp margarine +
1 tsp margarine
4 cup zucchini, thinly sliced
1/2 cup onions, chopped
2 tbsp parsley flakes
1/8 tsp garlic powder
Death to Diabetes, LLC
1/2 tsp dried oregano
1/4 tsp dried basil
1 salt and pepper to taste
2 eggs, slightly beaten
6 oz mozzarella, shredded
1 tsp Dijon mustard
Directions:
www.deathtodiabetes.com
Melt margarine in a large nonstick skillet over medium heat.
Add zucchini and onions and cook 10 minutes, stirring frequently until
vegetables are tender crisp. Remove from heat.
Preheat oven to 350.
Add seasonings to zucchini mixture. In a large bowl, combine eggs,
cheese, and mustard. Add zucchini mixture and stir until combined.
Pour into a casserole dish that has been sprayed with a nonstick
1-800-813-1927
cooking spray.
Bake 35 minutes, or until lightly browned.
Serving size: 2 cups
Serve with 4-5 oz. of a lean protein (baked), e.g. wild salmon, chicken,
turkey; and, a glass of filtered water.
102
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Place the margarine, chicken breast, and carrots in a skillet and cook
until tender and crisp. Add the broccoli. Cook the rice separately.
Stir in the soup, milk, and pepper.
www.deathtodiabetes.com
Reduce heat to low, cover and simmer 10 minutes until vegetables are
tender.
Stir in the rice, cover and remove from the heat.
Let stand for 5 minutes. Fluff with fork before serving.
Serve with a glass of filtered water (or green/white tea).
Note: This is one of my mother’s recipes.
1-800-813-1927
103
RECIPES DEATH TO DIABETES COOKBOOK
1-800-813-1927
104
DEATH TO DIABETES COOKBOOK RECIPES
Chicken Parmesan
Ingredients:
4 4-oz. boneless chicken cutlets
1 1/2 tablespoons olive oil
1 tsp. salt
1 tbsp. freshly ground black pepper
½ teaspoon dried oregano
2 cups tomato sauce
Death to Diabetes, LLC
2 tablespoons freshly grated Parmesan cheese
2 tablespoons fat-free, shredded mozzarella cheese
Directions:
Preheat the oven to 375°F.
Lay the chicken cutlets between two pieces of waxed paper. Pound each
cutlet with the flat end of a mallet until thin.
www.deathtodiabetes.com
Heat the olive oil in a large, nonstick skillet. While the oil is heating,
season the chicken with salt, pepper and oregano and dredge it in flour.
Sauté the chicken over medium-high heat until golden brown, about 2
minutes on each side. Transfer the chicken to a shallow baking dish.
Pour the tomato sauce over the chicken and sprinkle with both cheeses.
Bake for 15 to 20 minutes until the sauce is bubbling and the cheese is
melted and lightly golden. Let stand for 5 minutes before serving.
1-800-813-1927
Serving Size: 1 cutlet
Serve with 1-2 cups steamed broccoli, spinach or cauliflower, and a
glass of filtered water.
105
RECIPES DEATH TO DIABETES COOKBOOK
Chili
Ingredients:
1 ½ tsp. olive oil
½ medium onion, chopped
½ green bell pepper, seeded & chopped
1 tsp. chili powder
2 oz. soy cheese (grated)
¾ cup soybean hamburger (or ground turkey)
Death to Diabetes, LLC
½ cup canned kidney beans
1 cup canned crushed tomatoes
¼ tsp. sea salt
1 garlic clove, chopped
½ cup filtered water
½ tsp. ground cumin
Directions:
www.deathtodiabetes.com
Heat oil in a large nonstick sauté pan over a medium heat.
Sauté the onion and green pepper in the oil for 5 minutes or until the
onion turns translucent.
Mix in the chili powder, cumin, salt, and garlic and cook for 2 minutes.
Add the hamburger and water. Stir in the tomatoes and kidney beans.
Cover and simmer 15 to 30 minutes to blend flavors.
1-800-813-1927
Serve in a bowl, sprinkled with grated cheese.
Serve with a small green salad and a glass of filtered water.
106
DEATH TO DIABETES COOKBOOK RECIPES
Directions:
Heat the oil in an 8-quart pot. Add the onion, celery, garlic, red bell
pepper, and carrots, and sauté for 5 minutes.
Add the turkey and cook for 10 minutes. Add the chili powder, cumin,
allspice, and black pepper, and combine well. Add the tomatoes.
1-800-813-1927
Simmer over low heat for 20 minutes. Add the beans, and heat through.
Garnish with a dollop of fat-free sour cream or plain yogurt, a few
slices of avocado, and some chopped cilantro leaves.
Makes 10 (1 cup) servings
Serve with a small green salad and a glass of filtered water.
Note: Freeze the extra servings to enjoy for another meal.
107
RECIPES DEATH TO DIABETES COOKBOOK
Directions:
Place the first 6 ingredients (apples, strawberries, eggs, vanilla, xylitol,
protein powder) in a blender and blend well.
Pour into a large bowl, and add the other ingredients. Mix with an
www.deathtodiabetes.com
electric mixer.
Spray a 9 x 13 inch or Bundt pan with non-stick spray.
Bake at 350 degrees for 40 minutes.
Makes 8 servings.
Serving size: 2 cups
1-800-813-1927
Serve with a glass of filtered water.
Note: Avoid this recipe until your blood glucose level has stabilized
within the normal range.
108