Recipes to Reverse Insulin Resistance

Butternut Squash MedleyBy Kylie BucknerThis combination of flavors will surely satisfy your taste buds.

Enjoy the satisfaction of this carbohydrate rich meal including butternut squash, black beans, and roasted peas in combination with the crisp flavor of fresh peppers, tomatoes, and cucumbers.

Add some greens, cilantro, and sprouts to add variety and a flavor explosion!

Photo and recipe by Jose Tejero from @reversingt2d.
Mediterranean Car-Bowl-HydrateBy Kylie BucknerEnjoy the bright flavors of the Mediterranean with this bowl full of carbohydrates, protein, vitamins, minerals, and fiber! One of the best parts of preparing your own meals is playing around with flavors from around the world, and this bowl is sure to be a crowd pleaser. The Mediterranean Car-Bowl-Hydrate is a simple and delicious way to add some new Mediterranean flavors into your meal planning. The combination of oregano, thyme, basil, sage, and rosemary add personality to the simple ingredients in this dish and give you a powerful and unforgettable taste experience.
Raw Vegan Rainbow Salad DressingsBy Jamie Koonce, DACM, L.Ac, Dipl.OMEat the rainbow by making these 3 oil-free salad dressings to drizzle over vegetable salads, fruit salads, steamed greens, or a cooked whole grain. The whole food ingredients in these dressings will boost the color and flavor of your food, as well as provide you with powerful phytonutrients, vitamins, minerals, and essential fatty acids. Recipe and photo by Erin Stanczyk, who you can find at @erinstanczyk and
Oil Free Baked Potato CakesBy Jamie Koonce, DACM, L.Ac, Dipl.OMPotato cakes are one of our favorite comfort foods to eat as a side or main dish. This delightful oil-free potato cake recipe is easy to make and bursting with B vitamins to help combat daily stress. Recipe and photo by Naturally Nina, who you can find at @naturally_nina_ and
All-Day Energy BowlBy Jamie Koonce, DACM, L.Ac, Dipl.OMDid you know that your brain requires at least 130 grams of glucose per day just to carry out basic functions? Fruit is a rich source of intact glucose and other whole carbohydrates that provide a clean source of energy to your brain and every cell in your body. Eating a big bowl of fruit like this is one of the best ways to fuel your brain for all-day energy! Photo and recipe by Jose Tejero from @reversingt2d.
Warming Winter Squash, Potatoes, and LentilsBy Jamie Koonce, DACM, L.Ac, Dipl.OMThis warming bowl of plant-based comfort food lends itself perfectly to batch cooking. Simply cook several portions of each ingredient in an instant pot, slow cooker, or stewing pot. Refrigerate for up to one week, and you'll always have a nutrient-dense, satisfying meal waiting for you when you get home. Recipe and photo by @tarakemp_.
Smoky Fennel FarroBy Jamie Koonce, DACM, L.Ac, Dipl.OMFarro is a specific variety of wheat that imparts a chewy texture like barley, but with a flavor similar to brown rice. This savory, mineral-rich entree is delicious with topped with steamed zucchini, broccoli, and crunchy salad greens. Recipe and photo by Catherine Perez, MS, RD, LDN (@plantbasedrd).
Smoky Lentils with Kabocha SquashBy Jamie Koonce, DACM, L.Ac, Dipl.OMThis warm, savory dish packs a punch with protein and fiber to keep you feeling satisfied for hours without feeling weighed down by meat and oil. And if you've never tried kabocha squash or smoked paprika, you're in for a real treat. You may want to make this dish all Winter long! Recipe and photo by Catherine Perez, MS, RD, LDN (@plantbasedrd).
Southwestern SautéBy Jamie Koonce, DACM, L.Ac, Dipl.OMYou don't need oil in order to cook your veggies! This method of rapidly cooking vegetables in a little bit of water helps to preserve the flavor of your veggies and maximizes the nutritional value. And the best part? Dinner is ready in less than 10 minutes. Recipe and photo by Jose Tejero from (@reversingt2d).
Nourishing Potatoes and BeansBy Jamie Koonce, DACM, L.Ac, Dipl.OMPotatoes are rich in vitamin C, vitamin B6, potassium, folate, and antioxidants, and they're one of the best hunger-satisfying foods on the planet. Beans are high in protein, fiber, protein, and a type of starch called resistant starch that is extremely beneficial to your gut microbiome. Combine them both together for a meal that nourishes the soul and warms the heart. Recipe and photo by Tara Kemp (@tarakemp_).
Tropical Paradise Breakfast BowlBy Jamie Koonce, DACM, L.Ac, Dipl.OMThe fragrance of tropical fruit is known to have an instant mood-boosting effect. Combine this with a growing amount of research showing that the anthocyanins, polyphenols, and other plant compounds in fruit may help prevent mood disorders such as depression, anxiety, and seasonal affective disorder. That's even more reason to eat colorful fruits every day! Recipe and photo by Jamie Koonce, DACM, L.Ac., Dipl.OM from (@drjamiekoonce). If your local chain grocery or Asian food store does not stock red dragonfruit or ripe jackfruit, you can order your own online from Miami Fruit at Use coupon code MASTERINGDIABETES to receive a discount.
Fall Fruits and Arugula SaladBy Jamie Koonce, DACM, L.Ac, Dipl.OMOne of the best parts about the Fall season is the fruit: crisp apples, juicy oranges, and pomegranates that are perfectly sweet and tart. This colorful fruit salad is easy to make, yet so beautiful and bursting with flavor. Recipe and photo by Robby Barbaro (@mindfuldiabeticrobby).
Sweet and Savory Southern Peach SaladBy Jamie Koonce, DACM, L.Ac, Dipl.OMLate summer is the perfect time to enjoy tree-ripened peaches, juicy heirloom tomatoes, and fresh corn-on-the-cob. This salad brings it all together for a flavor combination that satisfies even the pickiest palate. Recipe by Jamie Koonce from Photo by Jose Tejero from
Hydrating Fruit PlateBy Jamie Koonce, DACM, L.Ac, Dipl.OMThe wide array of polyphenols, anthocyanins, and vitamins found in berries and mangoes can help improve your insulin sensitivity, fight inflammation, and make your skin glow! Enjoy this hydrating, sweet, and tart fruit plate any time you need a boost. Recipe and photo by Jose Tejero from
Mamey Smoothie BowlBy Jamie Koonce, DACM, L.Ac, Dipl.OMMamey sapote is a fiber-rich tropical fruit that grows abundantly year-round and tastes like pumpkin pie. They have a short shelf-life, but keep well in the freezer. This recipe based on Planet Umoja's ebook "The Fast Fruit Life" combines frozen mamey and bananas to make a creamy smoothie that's equally satisfying and energizing. If you don't have mamey sapote in your local supermarket, you can ask your produce manager to order them through Melissa's Produce or Frieda's. Alternatively, you can purchase fresh mamey sapote online from or You can get a 5% discount off your order from Miami Fruit with coupon code MASTERINGDIABETES. Watch the video below to learn how to tell when a mamey sapote is ripe enough to eat!
Zoodle Pasta and PeasBy Jamie Koonce, DACM, L.Ac, Dipl.OMThis "green lights foods only" version of pasta features zucchini noodles -- otherwise known as zoodles -- instead of traditional pasta. When you taste this zesty, satisfying entree from the ebook "Absofruitly Mel" by Melissa Pampanin, you may just decide this tastes better than spaghetti!
Nut-Free Cheesy Kale ChipsBy Jamie Koonce, DACM, L.Ac, Dipl.OMThese nut-free cheesy kale chips are oil-free, dairy-free, low-fat and addictively delicious! Nosh on these guilt-free the next time you're craving chips or something crunchy, salty, and cheesy.
Antioxidant Acai BowlsBy Jamie Koonce, DACM, L.Ac, Dipl.OMOnce an energizing breakfast only eaten by surfers, acai bowls have become a mainstay at juice and smoothie bars. Now you can make your own acai bowls at home in your own kitchen! Created by our friend Eric Stancizk of "Eat Move Rest."
Cauliflower Power SaladBy Tara KempThis Asian-inspired salad is full of color and life! There is no cooking involved in this dish, and in minutes, you'll have a bowl full of cruciferous goodness to feed a crowd! This recipe goes great on a bed of greens, bundled up in a wrap, or all by itself! (Recipe by Erin Stancyzk of
Chickpea “Tuna” SushiBy Tara KempThis delicious recipe puts a fun twist on traditional flavors. Homemade sushi is actually easier than it looks, and tastes even better than what you'd get at a restaurant. Created by our friend Nina Gelbke of "Naturally Nina."
Mint Chocolate Chip “Nice” CreamBy Tara KempIf you've been craving your beloved mint chip ice-cream, we're here for you. This recipe is reminiscent of the traditional version, just as creamy and dreamy, but with way healthier ingredients that actually support you in reversing insulin resistance. Recipe and photos by Erin Stanczyk at
Curried Red Lentil SoupBy Tara KempThis red lentil stew has the perfect balance of being spicy and subtly sweet. It's best served on top of a bed of spinach. If you are not living with a high level of insulin resistance, top your serving with a little diced avocado to round out the flavors.
Thick and Hearty Black Bean StewBy Cyrus Khambatta, PhDThis black bean stew is simple to throw together, and is very versatile. Eat it by itself, or on top of steamed greens, a baked potato, or your favorite whole grain.
Savory Steel Cut OatmealBy Tara KempDid you know that oatmeal is just as delicious (if not even more) when eaten savory style?! Give this recipe a try for breakfast, lunch, or even dinner. We think you'll be surprised to find just how much you like it. (Photo by Nina Gelbke of Naturally Nina)
Garlicky Greens and BeansBy Tara KempThis is a classic recipe that can be made weekly and paired with various simple sides (whole grains or baked sweet potatoes and squashes). You can make it over and over again with different greens and different beans each time! (Photo by Nina Gelbke of Naturally Nina)
Zoodles with Red Lentil MarinaraBy Tara KempIf you are new to "zoodles" (zucchini noodles), we are very excited for you! If you are familiar with zoodles, then you are probably already excited. This dish is made hearty and filling with red lentils and mushrooms in the marinara.   (Photo by Nina Gelbke of Naturally Nina)
Crunchy Cinnamon Buckwheat GranolaBy Tara KempOil-free and refined sugar-free but full of flavor! This recipe has the crunch and sweetness that you love from granola, made from only whole food ingredients.
Banana Nice CreamBy Tara KempBanana nice cream is the PERFECT dessert. It tastes dreamily decadent, but it's 100% healthy. Check out the suggested variations listed in the notes below, or get creative with your own spin on it! There are so many options! (Photo by Nina Gelbke of Naturally Nina)
Fruity Quinoa SaladBy Tara KempQuinoa is not just for savory dishes! This fruity quinoa salad makes a great breakfast, snack, or side dish. The fresh mint takes it to the next level! (Photo by Nina Gelbke of Naturally Nina)
Roasted Root VegetablesBy Tara KempRoasted root vegetables are great to enjoy any time of the year. This recipe makes for a robust side dish or main course. Pair it with a salad or vegetable soup to round out the meal. (Photo by Nina Gelbke of Naturally Nina)
Sweet Potatoes Loaded With Lentil StewBy Tara KempLentil stew has the comfort of warm soup, made extra hearty and filling by the lentil base. The fresh rosemary and thyme in this recipe make it especially aromatic. This is the perfect meal for a chilly evening at home or to serve for guests at a dinner party. (Photo by Nina Gelbke of Naturally Nina)
Quinoa Salad with Roasted Butternut SquashBy Tara KempThis quinoa salad is simple yet satisfying. It's a perfect dish to make in advance and serve chilled later! You and your friends will love it. (Photo by Nina Gelbke of Naturally Nina)
Curried Peas and PotatoesBy Tara KempEnjoy the aromas and flavors of Indian cuisine in this comforting, colorful dish, based on a traditional "Aloo Matar" recipe. (Photo by Nina Gelbke of Naturally Nina)
Roasted Vegetable and White Bean SaladBy Cyrus Khambatta, PhDWho says a salad is boring? This hearty and flavorful option works great as a side dish or main entree.  (Recipe photo by Maria Baath of All Things Green)
Tomato, Squash, and Eggplant TianBy Cyrus Khambatta, PhDGet ready for a guilt-free, gourmet eating experience! Traditional tians are breaded and fried. This eggplant tian is roasted to reduce the fat per serving. The roasting also lends a sweet note to this savory dish. Enjoy! (Recipe photo by Maria Baath of All Things Green)
Pumpkin and White Bean StewBy Cyrus Khambatta, PhDA thick and hearty stew full of fall flavors. This recipe is filling and satisfying, and is especially perfect for all of you pumpkin lovers! It is best eaten on top of leafy greens such as spinach. Enjoy!! (Recipe photo by Maria Baath of All Things Green)    
Squash, Sweet Potato, and Corn ChowderBy Cyrus Khambatta, PhDThe subtle sweetness of squash, corn, and sweet potatoes give this savory soup extra depth of flavor. It's the perfect dish for late summer or fall when corn and squash are in season, and cool nights call for warm meals. (Recipe photo by Maria Baath of All Things Green)

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