Diabetes Recipes: Low-Fat, Plant-Based, Whole-Food Nutrition

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Recipes to Reverse Insulin Resistance

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Sushi Roll Car-Bowl-HydrateBy Kylie Buckner, RN, MSNWhen adopting a plant based diet, it sometimes feels like you're "giving up" certain foods. For example- sushi often comes up. This is a flavor combination that you can easily transform so you can enjoy a plant based version of your favorite sushi roll. In this week's recipe, we are deconstructing a sushi roll to take it to the next level by adding these incredible ingredients to your bowl. Using the flavors of rice wine vinegar, ginger, garlic, and shiitake mushrooms, you can enjoy the experience of a sushi roll right in your own home! Excellent source of Vitamins A, C, K, all B vitamins, B12, Iron, Copper, Zinc, Magnesium, Manganese, Potassium, Phosphorous, Photo from Heather Brock from @awakeneddiabeticwarrior.
Mindful Car-Bowl-HydrateBy Kylie Buckner, RN, MSNAhhh Simplicity- Keeping it simple and delicious is one of the keys to adopting a LFPBWF diet. So in honor of simplicity, we are sharing what Robby eats for breakfast! Here’s one of his favorites that you can enjoy at home! This energizing bowl could not be more simple and it’s a wonderful example of how to eat mindfully- every day. Maximize your insulin sensitivity with this beautiful bowl full of fiber and nutrients that will be sure to start your day off right. Feel free to modify your bowl to add more fruit if you like!! Excellent source of Vitamins A, C, E, K, Folate, Copper, Calcium,Magnesium, Potassium, Folate, B vitamins, Omega 3 Photo from Heather Brock from @awakeneddiabeticwarrior.
Curry Car-Bowl-HydrateBy Kylie Buckner, RN, MSNLooking for a warm and satisfying dinner on a cold day? Look no futher!! This Curry bowl will warm you from the inside with the warm flavors of curry, cumin, and turmeric. Enjoy this hearty bowl that is full of nutrients your body needs in the long winter months. Excellent source of Vitamins A, C, K, B vitamins, Iron, Copper, Zinc, Magnesium, Manganese, Potassium, Phosphorous, Folate, Photo from Heather Brock from @awakeneddiabeticwarrior.
Southwest Car-Bowl-HydrateBy Kylie Buckner, RN, MSNWe LOVE the flavors of the Southwest!! The tang of fresh limes, the smokiness of chipotle, the heat of chile- all of these flavors combined with an abundance of green-light foods makes for a perfect dinner for "Taco Tuesday". Visit the flavors of the Southwest with this bright and beautiful bowl any night of the week!! This meal is an excellent source of folate, Vitamins A, C, K, B vitamins, Copper, Zinc, Magnesium, Manganese, Phosphorous, Folate, Potassium, and Omega 3 Photo from Heather Brock from @awakeneddiabeticwarrior.
Mangoman Car-Bowl-HydrateBy Kylie Buckner, RN, MSNAre you curious about what Cyrus eats for dinner? Here’s one of his favorite meals – the Mangoman car-bowl-hydrate. Enjoy the tangy flavor of apple cider vinegar, the spice of cayenne pepper, and the sweetness of mango and corn together in one carbohydrate-rich bowl. This is an excellent choice to fill you up for a mid-day meal or to fill you up at the end of the day. Check out the macronutrients of this bowl full of whole foods that is sure to keep you satisfied and can be easily adjusted to your tastes! Photo from Heather Brock from @awakeneddiabeticwarrior.
Beets and Greens BowlBy Kylie Buckner, RN, MSNThis heart-healthy, nutrient-dense meal is an amazing tastebud experience. Between the sweetness of the roasted beets, the crispness of the yellow pepper, and the peppery spice of arugula, you'll surely enjoy this simple and delicious meal. If you're unable to get your hands on some of these ingredients due to the season, then feel free to substitute ingredients as you see fit.

Photo and recipe by Jose Tejero from @reversingt2d.
Butternut Squash MedleyBy Kylie Buckner, RN, MSNThis 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 Buckner, RN, MSNEnjoy 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. Photo from Heather Brock from @awakeneddiabeticwarrior.
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 EatMoveRest.com.
Oil Free Baked Potato CakesBy Jamie Koonce, DACM, L.Ac, Dipl.OMPotato cakes are one of our favorite comfort foods. This healthy oil-free potato cake recipe is bursting with B vitamins to help combat daily stress.
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_.