Recipes to Reverse Insulin Resistance

Warming Winter Squash, Potatoes, and LentilsWarming 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-BeansNourishing 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 PlateHydrating 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!
cauliflower saladCauliflower 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

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