diabetes delicious recipes

56 Finger-Licking Recipes To Lower Your Blood Sugar

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medical advice, etc

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Table of Contents

Introduction – Page 4

The 5 Principles of Healthy Delicious Eating – Page X

Chicken Recipes – Page X

Pork Recipes – Page X

Beef Recipes – Page X

Fish Recipes – Page X

Eggs Recipes – Page X

Desserts Recipes – Page X

7 Blood Sugar Reducing Foods To Eat On The Go – Page 44

Conclusion – Page X

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Introduction

There's a huge difference between knowing and doing.

Most people are on a constant journey to learn more and more without really applying what they learned. Unfortunately, that's not how things work in the “real” world of health. Information is useless and it's just a soothing theory unless put to the test and acted upon, day after day, moment by moment.

This gap between theory and action is what keeps people with their blood sugar high and makes health complications appear. This gap is what makes the difference between people with great results and the other people who complain that nothing works for them, while they're secretly searching for another “miracle pill” and a “silver bullet” to stop all their health challenges.

It's easier said than done – to apply what you have learned. There's a tremendous discomfortthat comes with exposing yourself to a new way of eating. I know because I've been there somany times I can't even count. I tried everything to improve my health and find the “right way humans have to eat” - I went vegan, I tried being a vegetarian, went on Paleo, very low carbohydrate diets, did extreme fasting and so on. Every one of them has advantages and disadvantages. Regardless, it took tremendous commitment and will to stick to them and facing through the fear and unknown that I was exposing myself to.

In the main book, “Goodbye Type 2 Diabetes”, we explored what way of eating is best for lowering blood sugar naturally and in a sustainable manner. We saw that eating a very low carbohydrate diet is best, especially in the first 30 days, and afterwards introducing more and more carbohydrates to improve your metabolism and blood sugar management. There are a couple of essential things you would have to focus on such as eating as much saturatedfat as possible, with lots of salt while taking care of your lifestyle as a whole – which includes sleep, stress management and so on.

In this book, we won't get into all of these again. What we will do is show you how easy andfun it can be to cook something delicious in the least time possible. We will show you exactly what ingredients to use and how to use them. We will explore the most important 5 principles of healthy, delicious cooking and then we'll dive right in into the recipes – from chicken to beef, from egg recipes to desserts.

These recipes are examples of the first part of your eating regimen – the first 30 days. Hence, you'll be able to discover only very low carbohydrate recipes in this book. Afterwards, when you'll be able to introduce more carbohydrates (after your blood sugar hasstabilized close to the normal range), you'll be able to enjoy an even wider array of dishes.

Without further ado, let's start exploring the most important 5 principles of healthy, delicious eating and how you can start implementing these into your life...

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The 5 Principles of Healthy Delicious Eating

I'm a huge fan of discipline – so much that many times in my life I have abused it. I enjoy the structure and limitations because they give me freedom. Most people think that these only limits their freedom of choice and enjoyment but I have found the opposite to be true. Limits (when they are healthy and intelligent) can only enhance your quality of life and giveyou more time and pleasure.

After experimenting with dozens of principles, ideas and structures I have been able to find out which work best and which don't. You'll be able to get the absolute essence of what principles you need to respect so that you can enjoy food in unlimited quantities and increase the enjoyment you get out of it.

These principles are not restrictive at all – and you don't have to apply them all the time. That's why they're called “principles” - they work most of the time, like a “universal law” but like any other principle, they do have their exceptions. You don't have to obsess over them. In fact, if you apply them to 80% of your eating, you'll get most of their benefits.

I need to emphasize this – do not obsess over them and do not become a crazy perfectionist when it comes to applying them. This will only result in additional stress, pressure and eventually you'll crack, psychologically and emotionally, and you'll quit, disappointed that “this is too hard” or “it doesn't work”.

Let's start with the first principle...

1) Cook As Much As Possible

Until I was 22 years old I couldn't cook anything to save my life. I would often joke that the most exquisite dish I could prepare is a sandwich – or a salad if I would get really fancy. Fortunately, things would take a turn for the better – necessity being the mother of all inventions, I started cooking to save some money during medical school.

While learning what's best for the human body (obviously not from medical school, mind you), I realized that one of the most important habits that kept people healthy until recent times was cooking.

You see, until the industrial revolution came, families would work around their houses most of the time. They would get their food strictly from natural food sources and the mother of the house would have the important task of cooking for the whole family. Dining in a restaurant was a luxury and most of the meals were eaten at home with the rest of the family.

Once our economy and society transformed itself to a more industrialized one, people were spending more and more time away from home – at work in the factories, in the city and so

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on. Hence, they wouldn't be able to eat at home as much as before – and slowly but surely the general health of the population slowly declined since the industrial revolution.

Think about it – there's nothing like choosing your own food from the market from people who have really invested the effort into growing high quality, natural people – then preparing it yourself with the best ingredients and the best care, just how you likeit. (or how your mother would have cooked it for you)

The sole purpose of restaurants is to make profit – obviously the quality varies but don't think for a second that they will use the highest quality ingredients, for the sole reason that these are expensive for them to use on a mass scale. On the other hand, they will focus on taste to make up for it and influence the customer to come dine at their business time and time again – at the expense of their long term health.

I'm not telling you to renounce eating out completely – far from it. Remember the 80% rule?It can be applied here also. Unfortunately, I know it's not feasible for everyone to cook their own food all the time – the biggest reason being a lack of time. That's why the recipes you'llsoon discover can be prepared fast and you can take them anywhere with you. All it takes is a casserole (preferably from glass, not plastic), a fork and a knife and you'll enjoy the highest quality food anywhere you're going. You can cook them later in the evening when everything is settled down and you'll have food prepared for the next day.

A few words on price. Initially you might think that it might be cheaper to eat at fast food restaurants – until you realize that the much biggest cost is your health. Eating organic, highquality natural foods might be pricier for the moment but in the long term, if you calculate the costs of healthcare, pills, suffering and so on, it's a no-brainer decision. There's this simple, great quote I found somewhere that says the following - “If you don't pay the farmer now, you'll end up paying the doctor later”. Very smart and true in the same time.Please make the smart choice, for your long term wellness.

Don't worry about “skills”. You don't need any special, complicated skill to cook. I can honestly tell you that if I could do it, anyone can. All you have to do is take the main ingredients, chop some of them, put others in the over or in the pan and make sure you don'tburn them. That's it.

You will notice that it's a very empowering feeling to be able to cook your own food and be independent of third party food vendors. This will allow you to cook anything, anywhere and at any time without depending on anything else. Besides, the unique feeling of having cooked something with your own hands (and a couple of tools, of course) is very satisfying. You have to try it to see it for yourself. No matter how horrible the dish may turnout, you'll still think it's delicious – just because you cooked it.

If you implement this principle in your life, I guarantee your health will improve dramatically – not only blood sugar wise but generally speaking also. Your weight will probably drop slowly but surely and you might feel much more energetic, your skin might clear and so on. Why? It's because cooking goes hand in hand with eating natural,

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unprocessed foods – which is the golden rule of healthy eating.

Once you start cooking more and using only natural, unprocessed foods, you'll need to applythe next principle...

2) Employ Minimal Processing

Foods contain enzymes, proteins, vitamins and minerals that can be easily damaged by high temperatures or too much processing. In the same time, some foods contain antinutrients and toxins that, if not processed by high heat or other methods, will provoke damage to yourbody.

So what's the solution here? The solution is to employ a balanced approach to processingyour foods – don't overuse fire or blend your food excessively.

I'm not suggesting you become an extreme raw eater (have you ever tried eating raw meat? neither have I) – but you shouldn't overcook your food either.

What you should be aiming for is that your food should be cooked enough so that it's warm, hot and delicious while keeping the side salad (or other foods) raw as much as possible.

For example, meat should definitely be cooked – either in the oven, pan, slow cooker or anything else you use. Depending on your taste, you can have it more raw or cooked well.

Eggs can be eaten either way but I advise avoiding eating them raw – boil them at least. They're not harmful by themselves but they might contain dangerous bacteria (Salmonella being the most harmful of them which can produce food poisoning – not a pleasant experience by all means). I have also tried drinking raw eggs and they are very heavy on thedigestive system. Talking with other people who have experimented with this, they have feltthe same symptoms – a sluggish digestion, drowsiness and feeling lethargic. Bottom line is – avoid raw eggs and at the very least boil them.

Vegetables should be eaten raw - they contain vitamins and minerals that are easily destroyed at higher temperatures. That's why it's important that you eat them raw and unprocessed. You can boil them if you insist on cooking them but make sure you do so at a low temperature, under 120 degrees Fahrenheit.

There are some exceptions though – these are cabbage, broccoli and bok choy. These shouldbe at least boiled because they have some antinutrients in them that might disrupt your digestion. I wouldn't advise eating them everyday because they also have some compounds that inhibit the thyroid activity, slowing down the metabolism hence lowering the blood sugar management.

Dairy does not require cooking (unless you use butter for cooking) so you should consume it raw. I advise you to buy dairy from local farmers and opt for unpasteurized dairy. If you

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haven't eaten dairy in a while your body might need a period of adjustment – start eating small quantities initially and consume more only after your body has adapted.

This principle is very similar with the next one and they're very much complementary...

3) Cook Slowly

As mentioned before, fire can destroy most of the nutritional contents of foods if used excessively. That's why I recommend you always use the lowest temperature possible to cook your meat, eggs and vegetables.

Whether you cook your food in a frying pan, oven or you're boiling it, always use the lowest temperature and allow it to be cooked for a longer time rather than using high temperatures for a short time. That way, you can make sure that the nutritional contents are maintained while your quality of the food isn't sacrificed for “health reasons”.

Always prefer slow cooking, with its low temperatures rather than fast, high temperature cooking. You can sense the difference also in taste, not just in theory.

Speaking of taste, wouldn't you like to improve the taste of your food exponentially while using the same ingredients? Read on...

4) Use Spices

Spices are a fantastic gift from nature. Not only they're rich in unique antioxidants and minerals, they have the capacity of transforming your dish totally when it comes to its taste.

Using the same dish and the same ingredients, you can radically change the taste with the use of spices. If taste is really important for you, you'll find a great ally in spices.

For blood sugar management specifically, I would recommend using as much turmeric as possible. This spice lowers blood sugar, improves blood sugar management and adds a slightly spicy, exotic taste to any dish. I especially recommend putting it on meat and eggs.

Use salt abundantly because it boosts your metabolism hence improves your blood sugar management. Any other spice is completely healthy and safe – from pepper to rosemary, oregano and so on. Start experimenting and cooking with them and you'll find a whole new culinary universe opening in front of you.

Last but not the least...

5) Take Your Time and Enjoy

This may sound like a cliché but it's not, especially when it comes to cooking.

There's a major difference between cooking in a hurry and cooking with patience. Cooking

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with patience, not hurrying anywhere and using your creativity to make a delicious dish for yourself and your loved ones is a wonderful experience in itself. It's like play – a very enjoyable activity that's not only healthy but also fun and engaging.

On the other hand, if you cook just because you're hungry or you “have to” cook something to eat tomorrow, I guarantee you'll have a less pleasant experience. Not only you'll not enjoyit but you'll see it as just another chore, multiplying your chances of quitting it altogether.

If you take your time and enjoy the experience in itself, you will surely be willing to do it over and over again without any kind of pressure. You might also start enjoying a new passion or hobby (cooking) and you can develop a valuable skill set.

Taking your time and enjoying what you're doing doesn't apply only to cooking – it also applies to eating also. There's a huge difference between eating on the run (or just because you “have to”) and eating mindfully, slowly and actually tasting what you're eating.

This might sound like common sense – which it is, actually. Unfortunately, in our modern world the simplest common sense behaviors have become forgotten habits.

These are the 5 simple principles that you must take into consideration if you truly want to transform the way you eat and lower your blood sugar. Although they might sound deceptively simple, do not underestimate their effectiveness.

The moment you start cooking, you'll gain a whole new freedom and autonomy that will make you totally responsible for what you're eating. This simple fact will completely transform your eating habits. Once you start cooking, if you respect the other principles you'll enjoy delicious, blood sugar reducing and healthy foods with minimum time and effort invested.

The rest of the book will present various recipes that revolve around a main ingredient. Usually that main ingredient is meat or eggs but you can also make some desserts that not only will lower your blood sugar but are also very easy to make. Before the end of the book you will also be able to learn what foods you can eat on the go if you're completely unprepared and hungry.

Let's start with the chicken recipes...

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Chicken Recipes

Broccoli Chicken Broth Soup

45 g chicken broth, preferably free range

42 g 40% heavy cream

28 g cheese, Kraft Cheddar, block style, grated

10 g coconut oil

9 g broccoli, cooked

5 g European-style butter

Optional: salt/pepper

Measure all ingredients on a gram scale. Put all of the ingredients in a microwave-safe bowl and heat in 30-second intervals until warmed through.

Chicken Chili

50 g chicken broth, free range


16 g chicken breast, cooked, diced small

16 g olive oil

9 g macadamia nuts

9 g avocado, diced small

7 g green bell peppers, chopped small


2 g scallions tops and bottom, sliced thin

1/4 teaspoon Xanthan gum, add more for a thicker consistency

salt/pepper, pinch of ground cumin

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Combine the broth, cream, chicken breast, olive oil, macadamia nuts, peppers, xanthan gum,salt and pepper, and cumin together in a microwavable bowl. Stir very well to combine. Make sure that the xanthan gum is fully incorporated and not lumpy.

Microwave for about 1 minute until warmed through. Top the soup with the shredded cheese, diced avocado, and scallions.

Chicken Chips

Chicken skin

Salt

1. Preheat the oven to 375°F.

2. Take any and all chicken skin you have on hand-chunks of chicken fat will work,

too-and spread them out as flat as you can on the broiler rack.

3. Bake for 10 to 15 minutes, or until the skin gets brown and crunchy (thicker pieces

take longer than thinner ones). Sprinkle with salt and eat like chips – they are absolutely delicious!

Slow-Roasted Chicken

1 cut-up broiler-fryer (about 3 1/2 pounds), 4 or 5 chicken quarters or 4 or 5 boneless, skinless chicken breasts

Scallions, sliced

Toasted olive oil

1. Put your chicken in your slow cooker, cover the slow cooker, set it to Low, and forget about it for 8 to 9 hours.

2. At dinnertime, put each piece on a serving plate, scatter a few sliced scallions over each serving, and top with a few drops of toasted olive oil.

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Greek Chicken

3 pounds (1.4 kg) cut-up chicken

2 tablespoons (30 g) butter

2 tablespoons (30 ml) olive oil

1 cup (160 g) chopped onion

1 cup (240 g) canned diced tomatoes

4 tablespoons (55 g) tomato paste

1/4 cup (60 ml) dry red wine

1 clove garlic, crushed

1/4 teaspoon ground allspice

1/2 teaspoon ground cinnamon

1/4 cup (60 ml) chicken broth

In your big, heavy skillet, brown the chicken all over in the butter and olive oil.

When it's golden all over, remove from the pan and pour off all but about 1 tablespoon of the fat.

In that fat, saute the onion a bit. When it's golden, add the tomatoes, tomato paste, wine, garlic, spices, and chicken broth. Stir it all together, and bring to a simmer.

Add the chicken back to the skillet, turn the burner to lowest heat, cover, and cook for 30 minutes. Uncover and simmer for another 30 minutes, then serve.

Lemon Mustard Herb Chicken

1/3 cup (80 ml) lemon juice

1/3 cup (80 g) spicy brown mustard

1 tablespoon (4 g) rubbed sage

1 1/2 teaspoons dried thyme

3 cloves garlic, crushed

24 ounces (680 g) boneless, skinless chicken breast

3 scallions

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Mix together the lemon juice, mustard, sage, thyme and garlic. Put your chicken breast on a plate, and spread this mixture over both sides. Let it sit for ten minutes, and a little more won't hurt.

Heat up your electric tabletop grill, and throw the chicken breast in. Set your oven timer for 5 minutes. If there's some of the lemon-mustard mixture still on the plate, use it to baste the chicken halfway through the cooking time. Slice up the scallions, including the crisp part of the green. When the timer goes off, put the chicken on a serving plate, scatter the scallions over it, and serve.

Hot Italian Chicken

6 boneless, skinless chicken breasts (about 3 lbs)

1 cup (150 g) grated Parmesan cheese

(use the cheap stuff in the shaker for this)

2 tablespoons (8 g) dried parsley

1 tablespoon (3 g) dried oregano

2 teaspoons paprika

1 teaspoon salt

1/2 teaspoon pepper

1/2 cup (120 ml) extra-virgin olive oil

6 cloves garlic, minced

1 cup (240 ml) hot sauce

Cut your chicken breasts into finger-sized pieces. Set aside.

Preheat oven to 350°F (180 °C).

Combine cheese and spices in a bowl. Line a 9" x l3" (22.5 x 32.5 cm) baking pan with foil.

Combine the olive oil and garlic in a bowl. Dip each chicken finger in the olive oil, roll in the cheese/seasoning mixture, and arrange on the foil-lined pan.

Bake for 45 minutes. After removing from the oven, place the chicken fingers in shallow dish and pour hot sauce over chicken, thoroughly coating each piece.

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Turkey Roast


1 small onion, diced

2 4-ounce (115 g) cans mushrooms, drained

1 cup (240 ml) heavy cream

2 teaspoons chicken bouillon concentrate

2 tablespoons (30 ml) dry sherry

1 teaspoon guar or xanthan (optional, but it makes the sauce thicker)

3/4 cup (120 g) grated Parmesan cheese

3 cups (675 g) cooked spaghetti squash, scraped into strings

3 cups (330 g) diced leftover turkey

Over medium heat, melt butter in a heavy skillet, and start the onions and the mushrooms sauteing in it. While that's cooking, combine the cream, bouillon concentrate, sherry, and guar, if you're using it, in a blender, and blend it for just ten seconds or so, to combine. Go back and stir your veggies! When the onion is limp and translucent, transfer half of the vegetables into the blender, addthe Parmesan, and blend for another 20 seconds or so, to puree the vegetables.

Combine this cream sauce with the spaghetti squash, the rest of the vegetables and the turkey, and mix everything well. Put in a 10-cup (2.4 L) casserole that you've sprayed with nonstick cooking spray. Bake uncovered at 400 °F (200 °C) for 20 minutes, until bubbly.

Turkey'n'Eggs

1 pound (455 g) ground turkey



2 teaspoons dried oregano

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1 teaspoon pepper

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2 tablespoons (30 ml) dry sherry

1 teaspoon Splenda

1 teaspoon salt or Vege-Sal

8 eggs

1 cup (240 g) canned diced tomatoes, drained

1/4 cup (40 g) minced onion

Start the turkey browning in the olive oil, crumbling it as you go. When it's mostly browned, add the garlic, oregano, cinnamon, cloves, and pepper. Cook it for 2 or 3 more minutes, then stir in the sherry, Splenda, and salt or Vege-Sal. Remove from the heat.

Now scramble the eggs, and stir in the tomatoes and onion. Put the skillet back on the heat, pour the eggs over the turkey, and scramble till the eggs are set.

Pork Recipes

Pork Rolls

36 g raw egg, mixed well


13.5 g mayonnaise

12 g whole milk ricotta cheese

0.2 g baking powder


13 g pork sausage links

3–5 drops of maple flavor

pinch of salt

After measuring all ingredients on a gram scale, mix the egg, cream, mayonnaise, ricotta, baking powder, maple flavor, and optional ingredients together very well. Melt the butter in an 8- to 10-inch nonstick skillet on medium-low heat. Pour the batter into the skillet and let it spread into a very thin pancake.

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Cook the batter until the center has started to firm. Carefully flip to cook the other side. Cut the sausage links in half lengthwise and place in the center of the cooked batter. Roll the “blanket” around the sausage links. Scrape all of the remaining fat out of the pan onto the meal.

Pork Chops with Mustard Cream Sauce

Salt

Pepper

1 pork chop, 1 inch thick

1 tablespoon olive oil

1 tablespoon dry white wine

1 tablespoon heavy cream

1 tablespoon spicy brown mustard or Dijon mustard

1. Salt and pepper the chop on both sides.

2. Heat the oil in a heavy skillet over medium heat. Saute the chop until they're

browned on both sides and done through (depending on the size of your skillet,

this may take a couple of batches). Put the chop on a serving platter, and keep

it warm.

3. Put the wine in the skillet, and stir it around, scraping all the tasty brown bits off

the pan as you stir. Stir in the cream and mustard, blend well, and cook for a

minute or two. Pour over the chop and serve.

Pork Chops with Garlic and Balsamic Vinegar

2 tablespoons olive oil

2 or 3 pork rib chops, 2 inches thick

3 tablespoons balsamic vinegar


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1/4 teaspoon guar or xanthan

1. Put the oil in a large, heavy skillet over medium-high heat, and sear the chops in

the oil until well-browned on both sides. Add the vinegar and garlic.

2. Cover the skillet, turn the burner to low, and let the chops simmer for 1 hour.

Remove the chops to a serving platter or serving plates, and put the liquid from the

pan into a blender. Add the guar or xanthan, run the blender for a few moments,

and pour the thickened sauce over the chops.

Cabbage & Sausage

2 to 3 tablespoons butter

1 medium onion, chopped

1 pound Polska Kielbasa or similar low-carb sausage, sliced

1 head cabbage, chopped

1. Divide the butter between two skillets. Saute the onion and sausage in one and

saute the cabbage in the other. The cabbage will overwhelm your frying pan at first,

but it will reduce in volume as it fries.

2. When cooked to the texture you like , combine the contents of both skillets, and toss.

Country Sausage Skillet Supper

1 pound bulk pork sausage, hot or mild

1 small onion, chopped

3/4 cup shredded Cheddar cheese

1. Crumble the sausage in a heavy skillet over medium heat. As the grease starts to

cook out of it, add the onion.

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2. Cook until the sausage is no longer pink and the onion is translucent. Pour off the

grease, spread the sausage mixture evenly in the pan, and scatter the Cheddar over

the top. Cover and return to the heat for a minute or two, until the cheese is melted,

and serve.

Cocido de Puerco

3 pounds bony cuts of pork (meaty pork neck bones are ideal)

2 tablespoons olive oil


1 large onion, sliced

1 large green pepper, diced

2 medium zucchini, cut into chunks

1 can (14 1/2 ounces) diced tomatoes

2 teaspoons cumin

2 teaspoons dried oregano

1/2 teaspoon red pepper flakes (optional)

1. In a heavy skillet over medium-high heat, sear the pork bones in the oil until they're

brown allover.

2. Turn the heat to low, and add the garlic, onion, pepper, zucchini, tomatoes, cumin,

oregano, and pepper flakes. Cover the skillet, and let it simmer for 1 hour.

Bacon & Veggies Stir Fry

Ingredients:

Bacon

Bag-o-veg or get your own vegetables of your choosing (only condition is that they are not starchy)

Light and/or Dark Soy

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Step 1: Get the heat on!

Take a large fry pan and turn it up high, a wok would be ideal, but worth with what you’ve got. Depending on its coating, greasing or oiling it is optional.

Step 2: Add Vegetables

Cook the bacon as you would prefer it, I don’t concern myself with making it crispy for a stir fry, but you might. When it’s hit the right spot, throw in your bag of mixed vegetables.

Stir it through the bacon to take on flavor, and to soak up some fat. If you have a lid, I recommend putting it on to aid in cooking.

Step 3: Seasoning

At this point it needs a little kick. I add dried chili flakes. I also add in some soy, regular, and dark. Enjoy!

Pork Chili

3/4 cup (120 g) chopped onion



1 1/2 pounds (680 g) boneless pork loin, cut in 1/2" (1.25 cm) cubes

2 1/2 teaspoons chili powder

1 teaspoon ground cumin

1 green pepper, chopped

1 cup (240 ml) chicken broth

1/4 cup (60 g) chili sauce

3 chipotle chiles canned in adobo, minced

Salt to taste

In your big heavy skillet, or better yet, in a Dutch oven, saute the onion and garlic in the olive oil until the onions are translucent. Add everything else except the ground pumpkin seeds and the salt, turn the burner to low, cover the pan, and let the whole thing simmer for 45 minutes to an hour.

Salt to taste, and serve.

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Delicious Ham'n'Eggs

1/2 head cauliflower


1 tablespoon (7 g) curry powder

3 tablespoons (30 g) minced onion

2 cups (220 g) ham, cut in 1/2" (1.25 cm) cubes

4 hard-boiled eggs, coarsely chopped

1/4 cup (60 ml) heavy cream

Salt and pepper

1/4 cup (15 g) chopped fresh parsley

Run the cauliflower through the shredding blade of your food processor. Put it in a microwaveable casserole with a lid, add a couple of tablespoons of water, cover, and microwave on high for 6 minutes.

Melt the butter in your large, heavy skillet over low heat, and add the curry powder and onion. Saute them together for 2 to 3 minutes. Add everything else, stir gently but thoroughly (gently so that you don't completely pulverize the hunks of egg yolk), heat through, and serve.

Beef Recipes

Meatballs Cups


12 g mayonnaise, Hellmann’s TM

15 g macadamia nuts, ground into a butter

15 g olive oil

14 g 85% lean ground beef, cooked

15 g canned tomato puree

5 g mozzarella cheese, part skim, grated

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After measuring all ingredients on a gram scale, preheat the oven to 350°F. Combine the egg, mayonnaise, macadamia nuts, olive oil, and salt/pepper. Mix well and pour into two silicone muffin liners.

Spread half of the sauce on the top of each muffin and then sprinkle the cheese and Italian seasonings on top. Bake for about 20 minutes until cooked thoroughly.

Low Blood Sugar Taco



10 g mayonnaise, Hellmann’s TM

1 g chili powder

5 g sour cream, full fat

13 g iceberg lettuce, shredded

12 g olive oil

30 g 40% heavy cream, whipped

3–5 drops of vanilla flavor, Bickford TM

Optional: calorie-free sweetener, salt/pepper

After measuring all ingredients on a gram scale, sprinkle the cheese in two circle shapes, about 4 inches in diameter onto a piece of parchment paper.

Microwave the cheese on high for about 1 minute. Watch this carefully as it is cooking, remove from the microwave when the bubbling stops. Carefully lift the cheese from the parchment and fold into a taco shell shape. When the cheese is cool, it should be as crisp as a cracker; if it is still pliable, microwave a few seconds longer. Scrape the remaining fat from the paper onto the shell.

Combine the ground beef, mayonnaise, and chili powder together. Mix very well. Place the meat mixture into the taco shell and place the lettuce on the top. Finish with the sour cream. Mix the whipped cream, olive oil, flavoring together and serve as a vanilla-flavored “pudding.”

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Beef Hamburger



21.2 g mayonnaise, Hellmann’s TM


10 g Kraft Cheddar cheese, block style, grated

salt/pepper

After measuring all ingredients on a gram scale, combine in a small nonstick skillet. Heat onmedium heat until the cheese is melted and all the ingredients have combined. Do not overcook or bring to a boil, this will cause the sauce to “break” and the oil to separate.

Beef Roast


23 g beef chuck roast, cooked

12 g carrots, cooked

10.7 g European-style butter

11 g coconut oil

After measuring all ingredients on a gram scale, place the beef and carrots in a small dish and add the butter. Serve the cream with added water to make a “milk” drink. Pour the oil ina small cup to drink.

Mexican Beef


15 g coconut oil

16 g canned tomato puree

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1 g chili powder



Optional: salt/pepper, 3–5 drops of vanilla flavor, Bickford TM , liquid

After measuring all ingredients on a gram scale, combine the whipped cream and coconut oil in a small bowl and mix well. Add the optional vanilla flavor if desired. Set aside and serve as a vanilla flavored “pudding.”

Combine the tomato puree, chili powder, beef and butter in a small microwavable bowl. Heat in 30-second intervals on high until the sauce is hot. Mix well and serve.

Ultra Meat Sauce

1 1/2 pounds of ground beef

1 small onion, diced

1 clove garlic crushed

1 green pepper, diced

1 can (4 ounces) mushrooms, drained

2 cups low-carbohydrate spaghetti sauce

1. Brown and crumble the ground beef in a large, heavy skillet. As the grease starts to

collect in the skillet, add the onion, garlic, green pepper, and mushrooms. Continue

cooking until pepper and onion are soft.

2. Pour off the excess grease. Stir in the spaghetti sauce, and serve.

Smokey Beef

1 pound (455 g) T-bone steak at least 1" (2.5 cm) thick (sirloin or rib eye would do, too)

1 tablespoon (15 ml) liquid smoke flavoring (most big grocery stores carry this)

1 teaspoon salt or Vege-Sal

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1 dash pepper

1 teaspoon olive oil

1/8 teaspoon onion powder

1/4 cup (60 ml) water

Put your steak in a zipper-lock plastic bag. Mix together everything else, pour into the bag, and seal,pressing out the air as you go. Turn the bag once or twice to coat, and throw your steak in the fridge for a few hours at least, and a day won't hurt a bit.

When dinnertime rolls around, pull out the steak, and drain off the marinade into a bowl, forbasting. Broil very close to a high broiler-for a steak about 1 1/4" (3.125 cm), I like about 6 minutes per side, but do it to your liking. Baste halfway through cooking each side, using the reserved marinade.

Gourmet Chili Burgers

2 teaspoons Worcestershire sauce

2 teaspoons raspberry vinegar


8 ounces (225 g) crimini mushrooms, sliced

1 1/2 pounds (680 g) hamburger

1 small onion, chopped

2 cloves garlic, chopped

1 pickled jalapeno, chopped

3 tablespoons (45 g) tomato paste

2 1/2 tablespoons (25 g) chili powder

Good pinch salt and pepper

1 egg, beaten

1 cup (120 g) shredded mozzarella cheese

In a bowl, mix the Worcestershire sauce and raspberry vinegar, and whisk in the olive oil. Pour this

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mixture into a big skillet, saute the mushrooms in it until soft. Set aside.

Mix meat with onion, garlic, jalapeno, tomato paste, chili powder, salt and pepper, and beaten egg; shape into 4 large patties, and grill for 8 minutes.

When burgers are done, top with cooked mushrooms, then add cheese and allow to melt. Serve with tossed salad or coleslaw.

Meatballs Arrabiata

1/2 pound (225 g) Italian sausage

1/2 pound (225 g) lean ground beef

2 tablespoons (18 g) garlic powder

1 tablespoon (18 g) salt

1/2 cup (60 g) green pepper, seeded, cut in thin strips

1/2 cup (80 g) coarsely chopped onion

1 14-ounce (400 g) can diced tomatoes, with juice

1/2 cup (120 ml) chicken stock or water

2 tablespoons (12 g) crushed red pepper, or to taste

Combine the Italian sausage and ground beef in a bowl. Add the garlic powder and salt. Mix well and roll into meatballs.

In a large skillet, brown the meatballs over medium heat. After meatballs are browned allover (about 5 to 7 minutes), add remaining ingredients, stirring well. Cover and simmer 15 minutes.

Fish Recipes

Tuna Boats

70 g cucumber, raw, peeled

30 g canned tuna fish, Bumblebee chunk light in water, drained

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26 g olive oil


salt/pepper

Hollow out the center of the peeled cucumbers to create a well. Make sure to weigh the cucumbers again to assure that you have the correct weight after removing the seeds. Measure all of the other ingredients. Blend the tuna and the oil together very well.

The tuna will hold all of the oil if it is very well drained and mixed. Fill the hollowed out cucumbers with the tuna mixture and season with the salt and pepper. Mix the cream together, add water to make a milk drink.

Tartar Fish Sticks

44 g Mahi Mahi, raw

20 g mayonnaise, Hellman’s TM

5 g dill relish, bubbies

20 g olive oil

Measure all ingredients on a gram scale. Slice the fish into “stick” shapes. Spray a nonstick frying pan with spray oil. Lightly fry the fish over medium-low heat until it is cooked thoroughly. Remove the fish to a serving plate. Mix the mayonnaise and relish together and serve with the fish as a dipping sauce. Serve immediately with the olive oil.

Salmon Salad

28 g atlantic wild salmon, cooked

10 g green bell peppers, raw, chopped small

8 g tomato, raw, chopped small

7 g yellow bell peppers, raw, chopped small

3 g scallions, green tops only, chopped small


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23 g olive oil


Measure all ingredients on a gram scale. Break the cooked salmon into small pieces. Add the green and yellow peppers, the scallions, tomatoes, and about half of the olive oil to the salmon. Season with the salt and pepper. Blend the remaining olive oil with the cream and serve as a “milk”-type drink.

Feta-Spinach Salmon Roast

3 ounces cream cheese, softened

3/4 cup crumbled feta

2 scallions, thinly sliced, including the crisp part of the green

1/2 cup fresh spinach, chopped

2 skinless salmon fillets of roughly equal size and shape, totaling 3/4 pound

Olive oil

1. Preheat the oven to 350°F.

2. Combine the cream cheese and feta, mashing and stirring with a fork until well

blended. Add the scallions and spinach, and combine well.

3. Spread the mixture evenly over one salmon fillet. (The filling will be about 3/4 inch

thick.) Top with the second salmon fillet. Brush both sides with olive oil, turning the

whole thing over carefully with a spatula.

4. Place the loaf on a shallow baking pan, and bake for 20 minutes. Slice carefully with

a sharp, serrated knife.

Barbecued Sea-Bass

1 pound (455 g) sea bass fillets

Barbecue Rub (sugar free)

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4 slices bacon

2 tablespoons (30 ml) lemon juice

Cut your sea bass fillets into serving portions. Sprinkle both sides liberally with the barbecue rub.

Spray your big, heavy skillet with nonstick cooking spray, and place over medium-low heat. Using a sharp kitchen shears, snip your bacon into small pieces, straight into the skillet. Stir it about for a moment. As soon as a little grease starts to cook out of the bacon, clear a couple of spaces for the fish, and put the fish in the pan.

Cover and set your oven timer for 4 minutes. When time is up, flip the fish, and stir the bacon around a bit, so it will cook evenly. Re-cover the pan, and set the timer for another 3 to 4 minutes. Peek at your fish at least once; you don't want to overcook it!

When the fish is flaky, remove to serving plates, and top with the browned bacon bits. Pour the lemon juice in the skillet, stir it around, and pour over the fish. Serve.

Easy Tuna Casserole

2 6-ounce (170 g) cans chunk-style tuna

1/2 cup (60 g) chopped celery

1/3 cup (35 g) sliced scallions, including the crisp part of the green shoot

1 large head cauliflower

1/2-2/3 cup (115-160 g) sour cream

1/2 cup (120 g) mayonnaise

2 teaspoons yellow mustard

1/2 teaspoon Dried thyme

Salt and pepper to taste

1-2 small zucchini, scrubbed, sliced

1-2 cups (180 g) shredded Monterey Jack or cheddar cheese

1 small tomato, chopped (optional)


Drain and flake the tuna. In a large bowl, combine tuna, celery, and green onion. Using only the white tops of the cauliflower, slice the cauliflower completely from stems and stalks. Steam until

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fork tender (don't allow to get too soft) and add to tuna.

In a small bowl, combine sour cream, mayonnaise, mustard, thyme, and salt and pepper. Blend into the tuna mixture. Spoon half the mixture into a buttered 2-quart (1.9 L) casserole. Top with half the zucchini. Repeat layers. Top with cheese. Bake for 30 to 40 minutes or until hot and bubbly.

Sprinkle with the chopped tomato, and serve.

Deviled Crab

1/2 pound (225 g) claw or back fin crab meat

4 tablespoons (60 g) mayonnaise

1/2 teaspoon paprika

1 hard-boiled egg, diced

2 tablespoons (30 g) butter, melted

2 tablespoons (30 g) Worcestershire sauce

2 tablespoons (30 ml) very dry sherry

1/4 teaspoon Tabasco

1/4 teaspoon salt

1 tablespoon (15 g) Dijon mustard

3 tablespoons (45 g) grated Parmesan cheese

1/4 teaspoon nutmeg, fresh grated if possible


Clean crab meat and ensure there aren't any shell fragments in it. Reserve 1 tablespoon of mayonnaise and the paprika. Combine all other ingredients, mixing well, and placing in a small casserole or 4 seafood baking dishes or 4 clean crab shells. Frost the top of the crab mixture with mayo and then sprinkle with paprika. Bake 20 minutes. Place dish(es) under the broiler for 1 minute or until the mayo topping puffs up and browns slightly.

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Eggs Recipes

Eggs with Red Peppers



20 g olive oil


8 g almond flour, Bob’s Red Mill TM

8 g diced red pepper, raw

0.1 g baking powder


After measuring all ingredients on a gram scale, melt the butter in a small mixing bowl. Addthe remaining ingredients and mix well.

Divide batter into three silicone baking cups. Do not fill more than half way! Bake in a 350°F oven for about 15 minutes, until cooked thoroughly. Allow to cool in baking cups to reabsorb the fat.

Bacon and Eggs Cups


23 g pecans, ground

9.4 g bacon, no added sugar, cooked crisp

5 g olive oil

7 g egg whites, raw


7 g egg yolk, raw

4 g cheese, Kraft Cheddar, block style then grated

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After measuring all ingredients on a gram scale, mince the cooked bacon into “crumb”-sizedpieces. Melt the butter in a small mixing bowl. Add the pecans, bacon, olive oil, and egg white to the melted butter. Mix very well. Divide the mixture into three silicone baking cupsand form them into “bowl” shapes.

Mix the heavy cream and egg yolk together, pour into the center of the baking cups, and sprinkle the grated cheese on top. Bake in a 350°F oven for about 15 minutes until cooked thoroughly. Allow to cool in the baking cups to reabsorb the fat.

Instant Microwave Eggs&Bacon




9 g olive oil

8 g bacon, no added sugar, cooked

salt/pepper

After measuring all ingredients on a gram scale, mix the eggs, cream, oil, and salt/pepper together very well in a 16-oz microwave-safe bowl. Add the butter and bacon—broken into smaller pieces—to the egg mixture. Microwave for about 1 minute or until thoroughly cooked. The eggs will puff up, and then deflate. Serve immediately in the same dish.

Egg Salad with Celery Chips

10 g celery root, raw

19.5 g egg yolk, cooked

13.5 g olive oil

42 g egg white, cooked


14 g mayonnaise, Hellman’s TM


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Preheat the oven to 300°F. Slice the celery root paper thin, and then measure on a gram scale. Spread slices in a single layer on a parchment- or silicone-lined baking sheet. Do not overlap! Bake for about 30 minutes or until the chips are thoroughly crisp. After measuring all other ingredients on a gram scale, using an electric hand mixer, beat the egg yolks and oiluntil smooth. Season with salt and pepper. Fold in the chopped egg whites, whipped cream and mayonnaise.

Chicken Soup Cream


51 g chicken broth, Imagine free range

23 g chicken breast, cooked, diced small

10 g celery, sliced thin


11 g coconut oil


After measuring all ingredients on a gram scale, combine the cream, chicken broth, chicken breast, celery, and butter in a small microwave-safe bowl. Heat in 30-second intervals stirring each time until warmed through and celery has softened, about two and a half minutes total.

Mushroom Omelet

2 cups (200 g) sliced mushrooms

1/4 small onion, sliced thin

1 stalk celery, diced fine


1 clove garlic

1/2 teaspoon chicken bouillon concentrate

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1/2 teaspoon Splenda

Salt and pepper

4 eggs

1/2 cup (80 g) shredded Romano cheese

In your big skillet, start sauteing the mushrooms, onion, and celery in the olive oil. When the mushrooms have changed color and the onion is translucent, add the garlic, chicken bouillon granules, and Splenda, stirring till the bouillon dissolves. Let cook for another minute or so. Salt and pepper the mushroom mixture to taste, and remove from skillet. Now, in your omelet pan, make2 omelets, one after the other, using the mushrooms as filling, with 1/4 cup (40 g) of shredded Romano cheese on top. Cover and cook till cheese melts, fold, and serve.

(You can keep the first omelet warm long enough to make the second omelet by simply covering the plate with a spare pot lid. For that matter, you can halve this recipe to make oneomelet!)

Savory Cheese and Ham Torte

1 10-ounce (280 g) package frozen chopped spinach

3 8-ounce (225 g) packages cream cheese, softened

1/2 cup (120 ml) heavy cream

1 tablespoon (15 g) Dijon mustard

1/2 tablespoon (10 g) salt

1 teaspoon (10 g) dried oregano

4 eggs

1 1/2 cups (180 g) shredded Swiss or Gruyere cheese

1/2_3/4 cup (55-80 g) diced ham

2 tablespoons (10 g) chopped fresh parsley

Preheat oven to 325 of (170 °C). Grease a 9" (22.5 cm) springform pan.

Place your box of frozen spinach in the microwave on a paper towel and cook on high for 4 to 5 minutes. Carefully remove and drain, squeezing out most of the moisture-it's good to dump it in a sieve and press it hard with the back of a spoon. Set aside to cool.

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In a large bowl, beat cream cheese and next 5 ingredients until smooth. Fold in cheese, ham, parsley, and cooked spinach. Pour mixture into prepared pan. Bake about 1 1/4 hours or until knife inserted in center of torte comes out clean. Cool torte slightly in pan on wire rack. Cover and refrigerate until cold, about 3 hours.

To serve, run a thin knife blade around the edge, then carefully remove side of pan. Cut torteinto wedges.

Swiss Puff

4 eggs

3/4 teaspoon salt or Vege-Sal

1/2 teaspoon pepper

1 tablespoon (15 g) butter

2 cups (240 g) shredded Swiss cheese

4 scallions, sliced, including the crisp part of the green shoot

2 tablespoons (10 g) chopped parsley

4 drops hot sauce

Separate your eggs. (Since whites with even a tiny speck of yolk in them will stubbornly refuse to whip up, do yourself a favor and separate each egg into a small cup or bowl.) Dump the yolks into abowl and beat them in; add the salt, pepper, and butter. Dump your (presumably yolkless) egg whites into a deep mixing bowl and set aside. Stir the shredded Swiss cheese into the Fauxtatoes, then stir in the scallions, parsley, and hot sauce.

Now, using an electric mixer, beat the whites until they stand in soft peaks. Spoon the wholething into a 6-cup (1.4 L) casserole you've sprayed with nonstick cooking spray. Bake for 40to 45 minutes at 375 °F (190 °C).

Fried Egg Whites

33 g egg whites, raw


18 g turnips, raw, shredded

14 g cheddar cheese, Organic Valley brand, raw sharp

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cheddar, shredded

3 g scallions, raw, tops and bulbs, sliced thin


9 g coconut oil

Optional: salt/pepper, 3–5 drops of vanilla flavor, Bickford TM

Measure all ingredients on a gram scale. Melt the butter in a nonstick frying pan. Add the egg whites and fry them until they are cooked thoroughly. Remove the cooked egg white to a serving plate. In the same pan, add the turnips and scallions. Fry until the turnips are tender and most of the moisture has cooked out.

Sprinkle the cheese over the turnips and allow to become slightly brown and crisp. When the cheese stops bubbling, remove from the pan onto the serving plate. Scrape the pan to remove all of the fat onto the serving plate. Serve with the cream and oil mixed together as amilk drink or whip the cream and blend in the oil and optional flavoring for a pudding-type dessert.

Desserts Recipes

Pumpkin Pudding



25 g ricotta cheese, whole milk

12 g coconut oil


5 g canned pumpkin, unsweetened

2 g calorie-free sweetener, Truvia TM

0.2 g cinnamon

Optional: pinch of salt, 3–5 drops of vanilla flavor, Bickford TM

After measuring all ingredients on a gram scale, combine in a microwavable bowl. Heat in 30-second increments, stirring very well after each cycle. Heat the pudding until the

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temperature reaches 160°F. The eggs will begin to cook around the edges. Stir very well again and serve.

Vanilla Cinnamon Cookies


9.7 g coconut oil

22 g pecans, ground

10 g sour cream


3.5 g Truvia TM , calorie-free sweetener

0.5 g cinnamon

0.1 g baking powder

3–5 drops of vanilla flavor, Bickford TM

pinch of salt

After measuring all ingredients on a gram scale, melt the butter and coconut oil together in asmall mixing bowl. Add the remaining ingredients and stir well to combine. Divide the batter into silicone baking cups (about eight for this recipe) and bake in a 400°F oven for 15 minutes, until lightly browned on the edges.

Notes: Make in batches and freeze for up to 3 months. Thaw in the refrigerator, do not microwave.

Cranberry Cake

23 g raw egg whites, whipped into stiff peaks

23 g raw egg yolks

11 g macadamia nuts, ground into butter

10 g coconut oil, melted

5 g fresh cranberries, chopped small

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2 g calorie-free sweetener, Truvia TM

0.3 g baking powder

0.1 g cinnamon

11 g pecans, ground fine


Optional: pinch of salt, 3–5 drops of vanilla flavor, Bickford TM

Preheat oven to 350°F. After measuring all ingredients on a gram scale, fold the egg yolks, macadamia nuts, coconut oil, cranberries, Truvia TM, baking powder, cinnamon, and optional salt and vanilla flavor into the egg whites. Pour the batter into a lightly greased baking dish (about 2-cups capacity). Bake for about 15 minutes then spread the ground pecans and butter on the top of the cake.

Continue baking until cooked thoroughly, about 20–25 minutes total.

Cinnamon Egg Custard



17 g European-style butter, melted

0.2 g cinnamon

Optional: Truvia TM , 3–5 drops of vanilla flavor, Bickford TM , pinch of salt

Preheat the oven to 350°F. Bring a kettle of water to a boil. After measuring all ingredients on a gram scale, combine and mix very well. Lightly grease a 16-oz ramekin and pour in theegg mixture.

Place the ramekin in a larger casserole dish and fill the casserole dish with the boiling water.Make sure the water comes about half way up the sides of the ramekin. Bake for about 45 minutes or until the center of the custard is firm.

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Yoghurt Parfait

1 serving of dairy-free keto yogurt (see Snack recipes)

20 g macadamia nuts, crushed

15.8 g kiwi fruit, chopped small

4 g flaxseed meal, Bob’s Red Mill TM


Optional: 3–5 drops of vanilla flavor, Bickford TM

Empty the keto yogurt out of the container into a bowl. Make sure you scrape the yogurt container very well. Top with the macadamia nuts, kiwi fruit, flaxseed meal, and whipped cream flavored with the vanilla if desired.

Chocolate Walnut Balls

1/2 cup (120 g) butter, at room temperature

2 ounces (55 g) cream cheese, at room temperature

3/4 cup (18 g) Splenda

1/4 cup (50 g) polyol

1 egg

1/2 cup (60 g) almond meal

3/4 cup (90 g) vanilla whey protein powder

1/4 teaspoon salt

1 1/2 teaspoons baking powder

2 ounces (55 g) bitter chocolate

1/2 cup (60 g) chopped walnuts

Using your electric mixer, beat the butter and cream cheese until soft and well

combined. Add the Splenda and polyol sweetener, and beat until well combined

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and fluffy. Add the egg, and beat until incorporated-don't forget to scrape

down the sides of the bowl often!

Measure the almond meal, vanilla whey, salt, and baking powder into

another bowl. Stir together. Now, beat this mixture into the other mixture, adding

it about a third at a time.

Turn off the mixer while you melt the chocolate, then turn it back on, and beat

in the chocolate. Add the walnuts, and beat just long enough to mix them in.

Chill this dough for a few hours, to make it easier to handle. Then preheat your

oven to 375 °F (190 °C), and using clean hands, roll dough into small balls and

place on cookie sheets you've greased or sprayed with nonstick cooking spray.

Bake for 8 to 10 minutes.

If you don't want to take time to chill the dough, you can make these as drop

cookies, and they'll work fine, they just won't look quite as formal.

Chocolate Dips

1 1/3 cups (160 g) vanilla whey protein powder

1 cup (125 g) almond meal

1/2 teaspoon salt

1/2 cup (120 g) butter, softened

1/2 cup (120 ml) coconut oil


2 tablespoons (25 g) polyol

1 teaspoon vanilla

1/2 cup (50 g) oat bran

2 tablespoons (30 ml) water

Dipping Chocolate

Preheat oven to 325 of (170 °C).

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In one bowl, combine the vanilla whey, almond meal and salt and stir together.

In another, use your electric mixer to beat the butter and coconut oil together.

When they're combined, beat in the Splenda and polyol sweetener, until the

mixture is creamy and fluffy. Beat in the vanilla.

Now beat in the vanilla whey/almond meal combination, adding it in two or three

lots. Finally, beat in the oat bran, then the water.

You'll have a stiff, somewhat crumbly dough. Use clean hands to form little logs,

about 1 1/2" (3.75 cm) long and the diameter of a thumb (unless your fingers are

huge!), pressing them together well. Bake on ungreased cookie sheets for 25 to

30 minutes. Cool before dipping.

Dip one end of each cookie in the chocolate. Place on waxed paper to cool.

Low Blood Sugar Brownies

2 ounces (55 g) bitter chocolate

8 ounces (225 g) butter

1/2 cup (100 g) polyol sweetener


2 eggs

1/2 cup (60 g) vanilla whey protein powder

1 pinch salt

In the top of a double boiler, or in a saucepan over a heat diffuser set on lowest

possible heat, melt the chocolate and the butter together. Stir until they're well combined. Scrape this into a mixing bowl.

Add the polyol sweetener, and stir well, then stir in the Splenda. Next, beat in the eggs, one at a time. Stir in the vanilla whey protein powder and salt.

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Pour into an 8" x 8" (20 x 20 cm) baking pan you've sprayed well with nonstick cooking spray. Bake in a preheated 350°F (180 °C) oven for 15 to 20 minutes.

Do not over bake! Cut into 12 bars, and let cool in the pan. Store in a tightly covered container in the refrigerator.

Chocolate Avocado Dessert

Ingredients:

avocado, coconut oil, sweetener, cocoa powder, and cinnamon

Cut an avocado open, remove the flesh, and put it into a bowl or something where you can get a little wild with making it smooth.

Now add the tablespoon of cinnamon and stir with gusto.

Put in the tablespoon of cocoa powder, this time stirring with vigor.

Use at least 1 tablespoon of coconut oil but feel free to add heaps more if you want, finally, finishing up with as much a sweetener (stevia preferably) as you need.

I recommend putting it in the fridge until it cools down.

If you’re looking to change it up a little, add in some shredded/desiccated coconut.

Pumpkin Moose

2 1/4 teaspoons unflavored gelatin (1 envelope)

2 teaspoons cold water

1 3/4 cups (420 g) pumpkin puree (fresh or canned)


1 tablespoon (2 packets) stevia/FOS blend (you can find this in health food stores)

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/4 teaspoon ground cloves

1/4 teaspoon nutmeg

1 tablespoon (15 ml) spiced rum

1 tablespoon (15 ml) sugar-free vanilla coffee-flavoring syrup

1 2/3 cups (400 ml) heavy cream

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In a small bowl, sprinkle the gelatin over the cold water, stir, and let soften until opaque, about 3 minutes. In a saucepan over medium heat, combine about 1/2 cup of the pumpkin puree, Splenda, stevia/FOS, and salt, and heat, stirring, until the Splenda dissolves. Stir in the softened gelatin and let cool to room temperature.

In a bowl, stir the pumpkin mixture into the remaining pumpkin puree. Whisk in the cinnamon, cloves, nutmeg, and rum. In another bowl, combine the vanilla syrup and the cream, and use your electric mixer to whip the mixture to soft peaks. Using a whip or large spatula, gently fold the whipped cream into the pumpkin to make a mousse.

Simple Delicious Cheesecake

2 pounds (1 kg) cream cheese

2 cups (50 g) Splenda

5 eggs

3 tablespoons (45 ml) heavy cream


Mix everything together thoroughly with electric mixer. Fill a buttered 9" (22.5 cm) spring form pan. Bake cheesecake for 10 minutes. Reduce heat to 250°F (l30°C) and bake an additional hour.

At the end of the hour, remove the cake and run a knife around the edge of the pan. Return the cheesecake to the warm oven and let it sit until the oven cools(approximately another hour). Chill infridge overnight and enjoy!

Add ons:

• Top with Splenda: Simply sweet-en sour cream to taste with Splenda, and spread over the top of the cake.

• Buy sugar-free coffee-flavoring syrups in your favorite flavors at any fancy coffee shop. Pour a little on your plate and dip the cheesecake in the syrup.

No-Cook Cheesecake

1/2 stick (60 g) butter

1 cup (125 g) finely chopped pecans

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4-6 packets artificial sweetener or 3-4 tablespoons (4.5-6 g) granular Splenda

16 ounces (455 g) cream cheese

1 cup (230 g) sour cream

1 teaspoon vanilla extract

2 tablespoons (20 g) sugar-free instant vanilla pudding

1/4 cup (60 ml) water

Melt butter over medium heat and gently brown the chopped pecans. Stir in sweetener to taste and press into the bottom of a lightly greased 9" (22.5 cm) spring form pan. Chill in the freezer for 10 minutes. Warm the cream cheese in the microwave for 1 minute to soften. Add artificial sweetener to taste and beat with an electric mixer until light and creamy. Mix in the sour cream and the vanillaextract. In a separate container, mix the vanilla pudding with the water to make a loose paste. You have to work quickly as it will stiffen up fast. Immediately add it to the cheese mixture and beat it in for a few seconds until smooth. Pour the mixture over the pecan base and chill for at least an hour.

Chocolate Almond Cheesecake

Crust:

1 cup (125 g) almond meal

2 tablespoons (30 g) butter, melted

1 tablespoon (1.5 g) Splenda

Filling:

4 ounces (115 g) unsweetened baking chocolate

16 ounces (455 g) cream cheese, softened

1 cup (25 g) Splenda

4 eggs

1 teaspoon vanilla extract

1/4 teaspoon almond extract

1/2 cups (345 g) sour cream

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Combine crust ingredients and press into the bottom of a greased 9" (22.5 cm) springform pan. Meltchocolate in the top of a double boiler over hot water, or in the microwave on medium, then let cool. Use your electric mixer to beat the cheese and Splenda until blended. Beat eggs and extracts and mix until smooth. Blend in chocolate and sour cream. Pour into prepared pan. Bake in the middle of a preheated 300°F (150 °C) oven for 35 minutes or until set.

Turn off the oven and let cool in the oven for 1 hour. Chill in refrigerator at least 3 hours or overnight. When completely cooled, remove pan sides. Top with whipped cream sweetened with Splenda, and sprinkle with coarsely chopped almonds.

7 Blood Sugar Reducing Foods To Eat On The Go

Life happens – you can't always be prepared.

You might not be able to carry your own food everywhere or you might not have the time tocook it. We're all human and we rarely have the perfect circumstances around us.

But don't worry – I got you covered. In the next paragraphs I'm going to share with you the 7 delicious foods that you can eat while on the go, traveling or being extremely busy – and usually you'll find them at any convenience store.

1) Coconut Oil

Although it's not exactly a “food” in itself, any coconut product is great – from coconut flakes to coconut milk and coconut oil. They're high in fats and it will keep your hunger in check until you'll get to a place where you can eat higher quality food. A spoon or two of coconut oil will keep your hunger down.

2) Cheese

Cheese is one of the best foods you can eat. It's high in fats, moderate in protein and has zero carbohydrates. I highly recommend eating unpasteurized cheese if you can – if not, be sure to buy the highest quality one you can find.

3) Macademia Nuts

These nuts are the most nutritious of all nuts out there. They're crunchy, fatty and very healthy. They also contain high quantities of selenium, a mineral that's rarely found in other foods.

4) Chia Seeds

I don't usually recommend eating chia seeds as they have some omega 6 contents (polyunsaturated fats) that slow down the metabolism. However, the polyunsaturated fat

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quantity in these seeds isn't so high and once in a while they can be a welcome addition to your diet. They're packed with minerals, antioxidants and other goodies that are very good for your body.

5) Dark Chocolate

Dark chocolate is one of the healthiest foods you can eat. Full of antioxidants and minerals, cocoa is one of the top world's superfoods. Aim for chocolate with at least 85% cocoa and no added sugar.

6) Salad

Let's be honest, you can get a salad almost everywhere around you. You can get it with chicken, eggs, fish or anything else your heart desires. All you have to do is search a bit and get past the thought that “there's nothing healthy to eat around me”.

7) Avocados

Avocados are another superfood that's packed with antioxidants, minerals and healthy fats. I wouldn't recommend eating too much of it though but from time to time, it would be a great addition to your diet. All you need to eat it is a spoon (even a plastic one) and you're set with a fantastic snack that will keep your hunger away.

These foods are very healthy and delicious also. However, the biggest “danger” to a healthy diet isn't the lack of healthy foods around you – it's your unwillingness to openup, looking beyond the conventional choices and invest some energy into searching for healthier alternatives.

If life catches you unprepared, anytime and anywhere, remember these foods and I guarantee you that you'll be able to tame your hunger and lower your blood sugar consistently.

Conclusion

So what have we learned in this book?

We explored the fact that there's a single factor that makes all the difference between the people who truly lower their blood sugar to a normal range and those who, despite “trying”, don't accomplish too much – it's the application of what you learn. This book comes as a specific aid to help you achieve that – apply what you learned in the main book (“Goodbye Type 2 Diabetes”) when it comes to changing your eating habits.

Then, you found out that one of the most important habits you need to implement in your life to lower your blood sugar and shift your eating habits is cooking. Cooking ensures that you take 100% responsibility for the quality of the food you eat and that it's natural and unprocessed. It also gives you tremendous freedom and autonomy from any other food

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vendors that you were dependent on previously.

You don't need any special skills or talents to cook – you just need to respect a few, simple principles. Principles such as minimal processing, the use of spices and enjoying the whole experience of cooking and eating will transform your nutritional habits, in spite of their simplicity.

Then you could read about 56 recipes of absolutely delicious, finger-licking recipes for dishes that will also lower your blood sugar. They are easy to make and won't take too muchof your time.

You also learned about 7 delicious natural foods that you can find (almost) everywhere if you find yourself unprepared and in a dire (nutritional) situation. These foods will keep yourhunger in check and will keep you full until you get somewhere where you can eat something more filling and healthy.

All of this isn't rocket science. But make no mistake, it's not easy. No change comes easy– but it's all worth it so you can eventually reach normal blood sugar levels.

I wish you to enjoy cooking and eating your own food – and may your blood sugar reflect that!

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diabetes delicious recipes

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