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

Recipes to Reverse Insulin Resistance

Jamie Koonce, DACM, L.Ac, Dipl.OM
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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_.
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_).
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.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 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 drjamiekoonce.com. Photo by Jose Tejero from reversingT2D.com.
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 www.reversingT2D.com.
Mamey Fruit Smoothie RecipeBy Jamie Koonce, DACM, L.Ac, Dipl.OMMamey sapote is a fiber-rich tropical fruit packed with vitamin-C and vitamin-B6 that grows abundantly year-round and tastes like pumpkin pie. It comes from evergreen trees with its origins in southern Mexico, Central America, and Cuba. They have a short shelf-life, but keep well in the freezer.
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 -- for a healthier alternative to traditional pasta
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 eaten by surfers, acai bowls have become a mainstay at juice and smoothie bars. Learn how to make your own acai bowls at home!