Recipes to Reverse Insulin Resistance
Southwestern SautéYou 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.com (@reversingt2d).
Nourishing Potatoes and BeansPotatoes 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 BowlThe 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.com (@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 MiamiFruit.org. Use coupon code MASTERINGDIABETES to receive a discount.
Fall Fruits and Arugula SaladOne 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 SaladLate 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 drjamiekoonce.com. Photo by Jose Tejero from reversingT2D.com.
Hydrating Fruit PlateThe 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 www.reversingT2D.com.
Mamey Smoothie BowlMamey 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 RobertIsHere.com or MiamiFruit.org. 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 PeasThis "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 ChipsThese 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 BowlsOnce 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 SaladThis 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 EatMoveRest.com)
Chickpea “Tuna” SushiThis 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."Copyright 2018, Mastering Diabetes