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Erasing Diabetes -- winning WITHOUT meds

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Menu plan


Cooking with whole natural plant foods


Monday

Breakfast: 1 cup steel cut oats with ½ T maple syrup, honey, or brown sugar, 2 fruits

Lunch: Garbanzo Bean Salad (whole recipe), salad

Dinner: 1-2 cups Curried Carrot Soup with Toasted Pistachios, sautéed spinach


Tuesday

Breakfast: Very Berry Smoothie, 1 slice wheat sprouted or whole wheat bread with 1 T nut butter

Lunch: 1 Tomato, Avocado, Lettuce Sandwich on sprouted grain or whole wheat bread, salad

Dinner: 2 cups Quick Three-Bean Soup, Sesame Kale Salad


Wednesday

Breakfast: Ezekiel Genesis muffin with nut butter, 2 fruits

Lunch: 1-2 cups Curried Carrot Soup with Toasted Pistachios, salad

Dinner: Maple Mustard Vegetable Stir Fry over Brown Rice, Tasty Chard


Thursday

Breakfast: Chocolate Cream Smoothie, 1 slice wheat sprouted or whole wheat bread with 1 T nut butter

Lunch: 1½ cups Quick Three-Bean Soup, salad

Dinner: Black Bean, Spinach, Rice Enchiladas, sautéed broccoli rabe


Friday

Breakfast: 1 cup steel cut oats with ½ T maple syrup, honey, or brown sugar, 2 fruits

Lunch: Black Bean, Spinach, Rice Bowl (over salad without the tortilla)

Dinner: 1/2 medium spaghetti squash with marinara sauce and 3 meatless meatballs, sautéed spinach


Saturday

Breakfast: Very Berry Smoothie, 1 slice wheat sprouted or whole wheat bread with 1 T nut butter

Lunch: 1½ cups Curried Carrot Soup with Toasted Pistachios, 1 slice whole wheat bread

Dinner: Nachos with Black Beans, Guacamole, Salsa, Cheeze Sauce


Sunday

Breakfast: 1 cup Warm Ezekiel Cereal with Raspberries

Lunch: Bok Choy Salad, 1 slice sprouted wheat or whole grain bread

Dinner: Baked potato(es), baby spinach salad with 1/4 cup toasted pecans, ground flax seeds, and cubed apple


*** Portion sizes are approximates


Garbanzo Bean Salad

1 15-ounce can garbanzo beans, rinsed and drained
1 stalk celery, finely chopped
½ tsp vegan mayonnaise
1 Tbs sweet pickle relish

Combine.


Curried Carrot Soup with Toasted Pistachios

2 T and 3½-4 cups water (depends on desired consistency)

20 oz. grated carrots

2 large leeks, light green and white parts thinly sliced (2 cups)

¼ tsp baking soda

½ tsp curry powder

¼ cup pistachios, lightly toasted, chopped

Heat 2 Tbs water in large pot over medium-high heat. Add carrots, leeks, and baking soda. Cover and cook 15 minutes, stirring occasionally, or until vegetables are soft and browned in spots. Add curry, and cook for 30 seconds. Add water and bring to simmer. Remove from heat, puree in blender or using immersion blender.

Serve sprinkled with pistachios.

(Recipe adapted from www.vegetarian times.com)


Very Berry Smoothie

1-1½ cup water

½ cup frozen blueberries

1 cup frozen strawberries
1 Tbs ground flax seed
2 handfuls baby spinach
*Optional: 2 or 3 leaves of kale

Blend until smooth.


Quick Three-Bean Soup

¼ cup water

1 medium onion, chopped

4 cloves garlic, minced

1 15-oz. can black beans, rinsed and drained

1 15-oz. can red kidney beans, rinsed and drained

1 15-oz. can garbanzo beans, rinsed and drained

1 14-oz. can fire-roasted tomatoes

1 16 oz. package frozen mixed vegetables

2 cups reduced-sodium vegetable broth

1 tsp chili powder

1 tsp black pepper

1 heaping Tbs dried parsley

1 tsp cHarissa (a Moroccan spice)

In a large soup pot, sauté onion and garlic in water over medium-high heat until onions are slightly transparent.

Add remaining ingredients. Cover and simmer for 45 minutes.

(Recipe adapted from The China Study Cookbook)


Sesame Kale Salad

Salad:

1 bunch kale, ribs removed, chopped

1 large carrot, finely chopped

1 bell pepper, finely chopped

¼ cup dried cranberries

¼ cup walnuts, chopped

Dressing:

2 Tbs tamari

2 Tbs maple syrup

3 Tbs sesame seeds, lightly toasted

Combine ingredients for dressing and pour over combined ingredients for salad.

(Recipe adapted from Kathy Malfitani’s ‘Quinoa and Kale Salad’ recipe and The Engine 2 Diet)


Maple Mustard Vegetable Stir Fry over Brown Rice

¼ c raw cashews, chopped

1-2 cups brown rice

Stir fry vegetables:

Use a combination of bell peppers, snap peas, onions, corn, cabbage, bok Choy, or anything that you like or have on hand.

Stir-fry sauce:

2 Tbs tamari

3 Tbs Dijon mustard

6 Tbs water

¾ Tbs sesame oil

4 Tbs maple syrup

Prepare rice according to package directions.

Wisk together ingredients of stir-fry sauce and pour into hot skillet. Cook stir-fry sauce for 30 seconds over medium heat before adding vegetables. Cook for 3-5 minutes or to desired consistency. Spoon over ½ cups brown rice and sprinkle with cashews before serving.

(Recipe adapted from Short Cut Vegan, Lorna Sass)


Chocolate Cream Smoothie

2 handfuls washed kale

2 handfuls washed spinach leaves

2-3 dates

½ cup frozen blueberries

1 Tbs cocoa powder

1 Tbs chia seeds

½ cup water

½ cup alternative milk

Blend until smooth.


Black Bean, Spinach, and Rice Enchiladas

Enchilada sauce

3 ½ c no-salt-added tomato sauce

½ c chopped onions

1Tbs chili powder

1tsp paprika

¼ tsp ground cumin

¼ dried oregano

1 clove garlic minced.

Combine all ingredients in saucepan. Heat over medium heat 10 minutes.


Black bean mixture

1 green pepper, seeded, chopped

1 medium onion, chopped

3 garlic cloves, minced

2-3 Tbs water

2 cans black beans, drained, rinsed

1 14-oz. can diced tomatoes

½ Tbs chili powder

1 tsp ground cumin

¼ tsp crushed red pepper flakes

1 box frozen chopped spinach, thawed and well drained

1 cup cooked brown rice

whole wheat flour or sprouted wheat tortillas, warmed

In a large nonstick skillet, sauté the green pepper, onion, and garlic in water until tender. Add the beans, tomatoes, chili powder, cumin, and red pepper flakes; bring to a boil. Reduce heat; simmer, uncovered, until heated through and mixture thickens. Add spinach and rice; cook 5 minutes longer or until heated through.

Spoon a rounded 1/2 cup of the mixture down the center of each tortilla. Fold sides over the mixture and roll up to form the enchilada. Save some mixture in a bowl to eat over salad (without tortilla). Place in a 13-in. x 9-in. x 2-in. baking dish coated with enchilada sauce (coating the bottom of the baking dish keeps enchiladas from sticking to the pan). Spoon enchilada sauce over enchiladas. Cover and bake at 350°F for 20-25 minutes.


Nachos with Black Beans, Guacamole, Salsa, Cheeze Sauce

Nacho chips

2-3 Ezekiel sprouted wheat tortillas

Slice tortillas into pizza-style wedges and bake in warmed oven at 325°F until crispy but not brown.


Black beans

2 T water for sautéing

2 garlic cloves, minced

½ yellow or red onion

2 14-oz. cans no or low-sodium black beans

1 tsp cumin

1 tsp oregano

1 tsp Mrs. Dash or other no-salt seasoning

Heat `water in skillet. Add garlic and onion. Sauté for 3 minutes. Add beans, cumin, oregano, and seasoning. If beans begin to stick, add a little more water and continue to sauté.


Guacamole

1 ripe avocado

1 garlic clove, minced

1 Tbs lime juice

Mash avocado and stir in garlic and lime juice.


Cheeze Sauce

4 Tbs nutritional yeast

2 Tbs whole wheat flour

1 Tbs cornstarch

½ tsp garlic power

1 cup water

1 tsp yellow mustard

Combine all ingredients in small sauce pan. Cook on medium heat, stirring until boiling. Let boil and stir until sauce thickens a bit, then take off heat.

To assemble, arrange nacho chips on large plate and scatter beans on chips. Drop spoonfuls of guacamole and cheese sauce over beans.


Warm Ezekiel Cereal with Raspberries

½ 12-oz. bag frozen raspberries

1 Tbs maple syrup

1 cup Ezekiel 4:9 cereal

Defrost frozen raspberries in microwave. Add maple syrup and cereal. Combine and microwave until hot.


Bok Choy Salad

Salad

1 medium bok Choy, Napa, or savoy cabbage, sliced or shredded

1 bunch scallions, finely chopped

½ cup sliced almonds, lightly toasted

½ pkg. Ramen noodles

Dressing

3 Tbs honey or agave

¼ cup rice or cider vinegar

1 tsp toasted sesame oil

2 Tbs low-sodium tamari

1 tsp freshly ground pepper

1-2 Tbs water to thin

Combine cabbage, scallions, and almonds. Break up noodles and discard seasoning package. Add noodles and almonds. Mix all ingredients for dressing in a shaker and pour over salad and stir to coat.