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

Mangoman Car-bowl-hydrateBy Kylie BucknerAre 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 BucknerThis 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 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. 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 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 Naturally-Nina.com.

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.com (@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_).