Published:08/01/2009
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Recipes to Reverse Diabetes
Forget counting carbs and timing meals perfectly, as so many diabetes diets recommend. The way to cure this disease? A low-fat, vegan diet. Here are five great-tasting recipes from Dr. Neal Barnard’s Program for Reversing Diabetes (Rodale, 2006).
Vegetarian Mixed-Bean Chili Express
This is an absolutely delicious savory treat. Serve it with brown basmati rice, sprouted-grain bread or buns, corn or sprouted-wheat tortillas, soft fresh polenta or cornbread, and a salad. Leftovers freeze well.
6 cloves garlic, minced or crushed
1 tablespoon chili powder (preferably a dark variety, such as ancho)
1 tablespoon dried oregano
1 1/2 teaspoons ground cumin
1/2 teaspoon crushed red pepper
1 can (28 ounces) low-sodium diced tomatoes
1 1/2 cups cooked or 1 can (15 ounces) pinto beans, rinsed and drained
1 1/2 cups cooked or 1 can (15 ounces) black beans, rinsed and drained
1 1/2 cups cooked or 1 can (15 ounces) small red or red kidney beans, rinsed and drained
3 cups hot water
1 1/2 cups dry textured vegetable protein
1 cup frozen whole-kernel corn
1/4 cup low-sodium soy sauce
1 tablespoon hot-pepper sauce
1 tablespoon onion powder
1 tablespoon unsweetened cocoa powder
1 teaspoon sugar
2 tablespoons cornmeal or masa harina
Salt to taste
Steam-fry the garlic in a large, heavy nonstick skillet for 2 minutes. Add the chili powder, oregano, cumin, and red pepper and stir-fry for 1 minute. Add the tomatoes (with juice), beans, hot water, vegetable protein, corn bell pepper, soy sauce, hot-pepper sauce, onion powder, cocoa, and sugar. Bring to a boil, then reduce the heat, cover, and simmer for 15 to 30 minutes. During the last 5 minutes of cooking sprinkle the cornmeal or masa harina over the top and stir thoroughly. Season with the salt.
MAKES 6 SERVINGS
Per serving: 329 calories, 26 g protein, 57 g carbohydrates, 7 g sugar, 2 g total fat, 4% calories from fat, 0 mg cholesterol, 16 g fiber, 457 mg sodium
This is an absolutely delicious savory treat. Serve it with brown basmati rice, sprouted-grain bread or buns, corn or sprouted-wheat tortillas, soft fresh polenta or cornbread, and a salad. Leftovers freeze well.
6 cloves garlic, minced or crushed
1 tablespoon chili powder (preferably a dark variety, such as ancho)
1 tablespoon dried oregano
1 1/2 teaspoons ground cumin
1/2 teaspoon crushed red pepper
1 can (28 ounces) low-sodium diced tomatoes
1 1/2 cups cooked or 1 can (15 ounces) pinto beans, rinsed and drained
1 1/2 cups cooked or 1 can (15 ounces) black beans, rinsed and drained
1 1/2 cups cooked or 1 can (15 ounces) small red or red kidney beans, rinsed and drained
3 cups hot water
1 1/2 cups dry textured vegetable protein
1 cup frozen whole-kernel corn
1/4 cup low-sodium soy sauce
1 tablespoon hot-pepper sauce
1 tablespoon onion powder
1 tablespoon unsweetened cocoa powder
1 teaspoon sugar
2 tablespoons cornmeal or masa harina
Salt to taste
Steam-fry the garlic in a large, heavy nonstick skillet for 2 minutes. Add the chili powder, oregano, cumin, and red pepper and stir-fry for 1 minute. Add the tomatoes (with juice), beans, hot water, vegetable protein, corn bell pepper, soy sauce, hot-pepper sauce, onion powder, cocoa, and sugar. Bring to a boil, then reduce the heat, cover, and simmer for 15 to 30 minutes. During the last 5 minutes of cooking sprinkle the cornmeal or masa harina over the top and stir thoroughly. Season with the salt.
MAKES 6 SERVINGS
Per serving: 329 calories, 26 g protein, 57 g carbohydrates, 7 g sugar, 2 g total fat, 4% calories from fat, 0 mg cholesterol, 16 g fiber, 457 mg sodium
Black Bean Soft Tacos
In Mexico, tacos are usually made with fresh, hot tortillas (not deep-fried ones). This machine-blended filling brings you all the traditional taste and heartiness of the real thing.
Tofu Sour Cream
1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
1/2 teaspoon sugar
1/4 teaspoon salt
Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.
Tacos
8 corn tortillas (6”)
1 1/2 cups Vegetarian “Refried” Beans made with black beans*
2 cups Low-Fat Guacamole**
1 cup no-sugar-added tomato salsa
4 cups finely shredded green cabbage or lettuce
1 cup Tofu Sour Cream
Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!
MAKES 8 SERVINGS
Per serving: 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium
Note: If the tortillas are frozen, heat them between two microwaveable plates on high for about 1 minute, then turn over the plates and heat for 1 minute longer. You can soften thawed or fresh tortillas in a hot, dry pan; grill them quickly just until soft; or, wrap the tortillas in a clean kitchen towel moistened with hot water, wrap them in foil, and bake them in a 350 degree oven for about 12 minutes or until heated.
In Mexico, tacos are usually made with fresh, hot tortillas (not deep-fried ones). This machine-blended filling brings you all the traditional taste and heartiness of the real thing.
Tofu Sour Cream
1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
1/2 teaspoon sugar
1/4 teaspoon salt
Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.
Tacos
8 corn tortillas (6”)
1 1/2 cups Vegetarian “Refried” Beans made with black beans*
2 cups Low-Fat Guacamole**
1 cup no-sugar-added tomato salsa
4 cups finely shredded green cabbage or lettuce
1 cup Tofu Sour Cream
Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!
MAKES 8 SERVINGS
Per serving: 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium
Note: If the tortillas are frozen, heat them between two microwaveable plates on high for about 1 minute, then turn over the plates and heat for 1 minute longer. You can soften thawed or fresh tortillas in a hot, dry pan; grill them quickly just until soft; or, wrap the tortillas in a clean kitchen towel moistened with hot water, wrap them in foil, and bake them in a 350 degree oven for about 12 minutes or until heated.
*Vegetarian “Refried” Beans
This fat-free version of refried beans has a light texture and can bee made with a variety of beans. It also makes a great warm bean dip or a delicious cold spread for sandwiches, wraps, or crackers.
4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
1 small onion, finely chopped
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dried garlic granules
1 teaspoon chili powder
Hot-pepper sauce to taste (optional)
A few dashes of liquid smoke (optional)
Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.
For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.
This fat-free version of refried beans has a light texture and can bee made with a variety of beans. It also makes a great warm bean dip or a delicious cold spread for sandwiches, wraps, or crackers.
4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
1 small onion, finely chopped
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dried garlic granules
1 teaspoon chili powder
Hot-pepper sauce to taste (optional)
A few dashes of liquid smoke (optional)
Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.
For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.
**Low-Fat Guacamole
This “mock-amole” is creamy and tasty. It is delicious with baked corn tortilla chips.
5 ounces fresh green beans or frozen small whole green beans
1/2 cup reduced-fat firm or extra-firm silken tofu
3 tablespoons lemon juice
2 cloves garlic, crushed
1/2 teaspoon ground cumin
1/4 cup chunky no-sugar-added tomato salsa
Cook the green beans and lima beans in enough water to cover for about 5 minutes or just until tender but not mushy. Drain well, transfer to a food processor, and blend until smooth.
Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate.
MAKES 2 CUPS
Per 1/4 cup: 37 calories, 2 g protein, 7 g carbohydrates, 1 g sugar, 0.5 g total fat, 5% calories from fat, 0 mg cholesterol, 2 g fiber, 226 mg sodium
This “mock-amole” is creamy and tasty. It is delicious with baked corn tortilla chips.
5 ounces fresh green beans or frozen small whole green beans
1/2 cup reduced-fat firm or extra-firm silken tofu
3 tablespoons lemon juice
2 cloves garlic, crushed
1/2 teaspoon ground cumin
1/4 cup chunky no-sugar-added tomato salsa
Cook the green beans and lima beans in enough water to cover for about 5 minutes or just until tender but not mushy. Drain well, transfer to a food processor, and blend until smooth.
Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate.
MAKES 2 CUPS
Per 1/4 cup: 37 calories, 2 g protein, 7 g carbohydrates, 1 g sugar, 0.5 g total fat, 5% calories from fat, 0 mg cholesterol, 2 g fiber, 226 mg sodium
Lemon and Artichoke Tagine (Moroccan Stew)
Serve this delicious stew with Bulgur Wheat and Quinoa Pilaf*
2 tablespoons whole-wheat flour
12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
Strips
1 large onion, sliced
6 cloves garlic, chopped
2 cups sliced mushrooms
1 large green or red bell pepper, cored, seeded, and cut into chunks
2 cups low-sodium vegetarian broth
1 tablespoon group coriander
1/2 tablespoon black pepper
1/4 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon crushed red pepper
1 lemon, with peel, sliced and seeded
1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
Salt to taste
Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.
Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)
Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.
Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.
MAKES 4 SERVINGS
Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium
Serve this delicious stew with Bulgur Wheat and Quinoa Pilaf*
2 tablespoons whole-wheat flour
12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
Strips
1 large onion, sliced
6 cloves garlic, chopped
2 cups sliced mushrooms
1 large green or red bell pepper, cored, seeded, and cut into chunks
2 cups low-sodium vegetarian broth
1 tablespoon group coriander
1/2 tablespoon black pepper
1/4 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon crushed red pepper
1 lemon, with peel, sliced and seeded
1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
Salt to taste
Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.
Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)
Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.
Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.
MAKES 4 SERVINGS
Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium
*Bulgur Wheat and Quinoa Pilaf
This is a tasty side dish for any meal.
1 cup bulgur wheat
1 cup quinoa
1 large onion, chopped
1 cup chopped celery
1/4 cup minced fresh parsley
1 teaspoon crushed dried rosemary or dried thyme or oregano
Salt to taste
Place the bulgur and quinoa in a dry, heavy skillet (such as cast-iron), stir-fry pan, or wok over high heat and cook, stirring constantly, until the grain smells toasty. Remove from the heat immediately and set aside.
Steam-fry the onion and celery in a large nonstick saucepan with a tight lid until the onion begins to soften. Add the broth, bulgur, quinoa, parsley, and rosemary, thyme, or oregano. Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 20 minutes. Let stand for 5 minutes. Fluff with a fork and season with the salt.
MAKES 8 SERVINGS
This is a tasty side dish for any meal.
1 cup bulgur wheat
1 cup quinoa
1 large onion, chopped
1 cup chopped celery
1/4 cup minced fresh parsley
1 teaspoon crushed dried rosemary or dried thyme or oregano
Salt to taste
Place the bulgur and quinoa in a dry, heavy skillet (such as cast-iron), stir-fry pan, or wok over high heat and cook, stirring constantly, until the grain smells toasty. Remove from the heat immediately and set aside.
Steam-fry the onion and celery in a large nonstick saucepan with a tight lid until the onion begins to soften. Add the broth, bulgur, quinoa, parsley, and rosemary, thyme, or oregano. Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 20 minutes. Let stand for 5 minutes. Fluff with a fork and season with the salt.
MAKES 8 SERVINGS
Wheatberry Pancakes
Who would guess that with the help of your blender, you could make deliciously light pancakes from freshly ground wheat in minutes? Try these! Leftover batter works great for waffles, too.
1 cup wheat berries (whole wheat kernels)
1 tablespoon whole flaxseed
2 cups water
1/3 cup chickpea flour (besan) or low-fat soy flour
1 tablespoon sugar
2 teaspoons lemon juice
1/2 teaspoon baking soda
1/2 teaspoon salt
Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the sugar, lemon juice, baking powder, baking soda, and salt and process until well mixed.
Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and then quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don’t overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.
MAKES TWELVE 4” PANCAKES (3 SERVINGS)
Per serving: 261 calories, 11 g protein, 53 g carbohydrates, 6 g sugar, 3 g total fat, 9% calories from fat, 0 mg cholesterol, 9 g fiber, 534 mg sodium
Who would guess that with the help of your blender, you could make deliciously light pancakes from freshly ground wheat in minutes? Try these! Leftover batter works great for waffles, too.
1 cup wheat berries (whole wheat kernels)
1 tablespoon whole flaxseed
2 cups water
1/3 cup chickpea flour (besan) or low-fat soy flour
1 tablespoon sugar
2 teaspoons lemon juice
1/2 teaspoon baking soda
1/2 teaspoon salt
Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the sugar, lemon juice, baking powder, baking soda, and salt and process until well mixed.
Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and then quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don’t overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.
MAKES TWELVE 4” PANCAKES (3 SERVINGS)
Per serving: 261 calories, 11 g protein, 53 g carbohydrates, 6 g sugar, 3 g total fat, 9% calories from fat, 0 mg cholesterol, 9 g fiber, 534 mg sodium
Chocolate-Dipped Strawberries
This treat gives you the taste of rich chocolate with the healthful goodness of fresh fruit. Wax Orchards fat-free, fruit-sweetened organic fudge toppings are available in most health food stores. They come in six varieties.
1/4 cup Wax Orchards fudge topping
12 large fresh whole strawberries, cleaned, with stems
Heat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!
MAKES 2 SERVINGS
Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium
This treat gives you the taste of rich chocolate with the healthful goodness of fresh fruit. Wax Orchards fat-free, fruit-sweetened organic fudge toppings are available in most health food stores. They come in six varieties.
1/4 cup Wax Orchards fudge topping
12 large fresh whole strawberries, cleaned, with stems
Heat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!
MAKES 2 SERVINGS
Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium
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3 Article comments
fyi
Mary O
4/05/2010 at 4:33 PM
I am a type 2 diabetic. I just joined this website and have tried some of these recipes. Just a tip to all of my diabetic friends: My Naturopathic physician suggested that I integrate salba grain into my food on a daily basis. I read the article on the salba website about how it helps stabilize blood sugar levels and is low glycemic. I have felt the results already as far as my blood sugar, and I am impressed at how the fiber fills me up and helps my energy levels. I am going to try the nutrition bars for snacks
Nikki
3/26/2010 at 1:40 AM
Thank you for choosen to help us instead of worink to later hurt yourself. Anyway hope to turn my diabeties back so i no longer need the shot, can get this candias out of me and pick/firm my body back to normal.
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