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    Pre-diabetes Cookbook: 7 Manuscripts in 1 – 300+ Pre-Diabetes - friendly recipes for a balanced and healthy diet
    Pre-diabetes Cookbook: 7 Manuscripts in 1 – 300+ Pre-Diabetes - friendly recipes for a balanced and healthy diet
    Pre-diabetes Cookbook: 7 Manuscripts in 1 – 300+ Pre-Diabetes - friendly recipes for a balanced and healthy diet
    Ebook628 pages2 hours

    Pre-diabetes Cookbook: 7 Manuscripts in 1 – 300+ Pre-Diabetes - friendly recipes for a balanced and healthy diet

    By Sussane Davis

    ()

    Read preview

    About this ebook

    Do you want to learn about Pre-Diabetes recipes? Do you want to know how to prepare the most delicious meals that fit your diet?        


    In this cookbook, you will find:


     


    PANCAKE recipes like:


    - Sweet Potato Pancakes


    - Spinach and Mushroom Savory Pancakes


    - Zucchini and Goat Cheese Pizza


    SOUP recipes like:


    - Lentil and Vegetable Soup


    - Roasted Butternut Squash Soup


    - Chicken and Vegetable Quinoa Soup


       


    PIZZA recipes like:


    - Pesto and Mushroom Pizza


    - Spinach and Ricotta Pizza


    - Zucchini and Goat Cheese Pizza


              And many other recipes!    


       


    Here Is A Preview Of What You'll Learn...


    How to cook healthy meals


    Comprehensive Dietary Advice & Guidance


    Recipes with detailed instructions


    Each recipe contains the exact amount of calories, protein, carbohydrates and fat


    Fast and easy prep that requires no additional steps to prepare your meal


    Tips and Tricks


    Much,much more!


    Don’t miss out on Pre-Diabetes Cookbook! Click the orange BUY button at the top of this page!


    Then you can begin reading Pre-Diabetes Cookbook: 7 Manuscripts in 1 – 300+ Pre-Diabetes - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.

    LanguageEnglish
    PublisherPublishdrive
    Release dateAug 29, 2023
    Pre-diabetes Cookbook: 7 Manuscripts in 1 – 300+ Pre-Diabetes - friendly recipes for a balanced and healthy diet

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      Book preview

      Pre-diabetes Cookbook - Sussane Davis

      BOOK 1

      MAIN COURSE - 60+ Easy to prepare at

      home recipes for a balanced and healthy

      diet

      Breakfast

      Apple Cinnamon Quinoa Bowl

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 20 minutes

      Ingredients:

      1/2 cup cooked quinoa

      1/2 apple, diced

      2 tablespoons chopped nuts (walnuts, almonds)

      1/2 teaspoon cinnamon

      1 teaspoon honey

      1/4 cup unsweetened almond milk

      Instructions:

      Combine cooked quinoa, apple dice, chopped almonds, and cinnamon in a bowl.

      Spread honey on the top.

      Pour slightly warmed unsweetened almond milk over the quinoa mixture.

      Enjoy the hearty and comforting bowl after giving it a good stir.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 40g

      Protein: 10g

      Fat: 14g

      Fiber: 6g

      Greek Yogurt Parfait

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 10 minutes

      Ingredients:

      1/2 cup plain Greek yogurt

      1/4 cup mixed berries (strawberries, blueberries, raspberries)

      1 tablespoon chopped nuts (almonds, walnuts)

      1 teaspoon honey (optional)

      Instructions:

      Arrange Greek yogurt, mixed berries, and chopped nuts in a glass or bowl.

      If desired, drizzle honey over top.

      To make a larger part, repeat the layering process.

      Delight in right now.

      Nutritional Facts:

      Calories: 220

      Carbohydrates: 20g

      Protein: 15g

      Fat: 9g

      Fiber: 4g

      Oatmeal with Berries and Almonds

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 10 minutes

      Ingredients:

      1/2 cup rolled oats

      1 cup water or milk (dairy or plant-based)

      1/4 cup mixed berries (blueberries, raspberries)

      1 tablespoon chopped almonds

      1/2 teaspoon cinnamon

      1 teaspoon chia seeds (optional)

      Instructions:

      Bring milk or water to a boil in a saucepan.

      Increase heat to a simmer and add the rolled oats.

      Prepare the oats for your chosen consistency by cooking them for around 5 minutes while stirring them occasionally.

      Place the oatmeal in a bowl.

      Sprinkle cinnamon, chia seeds, sliced almonds, and mixed berries on top.

      Serve hot.

      Nutritional Facts:

      Calories: 300

      Carbohydrates: 40g

      Protein: 10g

      Fat: 10g

      Fiber: 8g

      Whole Wheat Toast with Avocado and Egg

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      1 slice whole wheat bread, toasted

      1/2 ripe avocado, mashed

      1 large egg, boiled or poached

      Salt and pepper to taste

      Red pepper flakes (optional)

      Instructions:

      Crisp up the whole wheat bread in a toaster.

      Cover the toast with mashed avocado.

      Add a boiled or poached egg on top.

      If preferred, add red pepper flakes, salt, and pepper.

      Snack on the sandwich open-faced.

      Nutritional Facts:

      Calories: 280

      Carbohydrates: 20g

      Protein: 14g

      Fat: 16g

      Fiber: 7g

      Cottage Cheese and Fruit Bowl

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 5 minutes

      Ingredients:

      1/2 cup low-fat cottage cheese

      1/2 cup mixed fruit (such as diced melon, pineapple, grapes)

      1 tablespoon chopped nuts (pecans, pistachios)

      1 teaspoon honey

      Instructions:

      Put the cottage cheese in a basin.

      Add chopped nuts and mixed fruit on top.

      Add a drizzle of honey on top.

      Gently combine and enjoy.

      Nutritional Facts:

      Calories: 250

      Carbohydrates: 25g

      Protein: 18g

      Fat: 10g

      Fiber: 3g

      Veggie and Cheese Omelette

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      2 large eggs

      1/4 cup diced bell peppers (mixed colors)

      1/4 cup diced onions

      1/4 cup diced tomatoes

      1/4 cup shredded low-fat cheese

      Salt and pepper to taste

      1 teaspoon olive oil

      Instructions:

      Whisk the eggs with a dash of salt and pepper in a bowl.

      In a nonstick skillet over medium heat, warm the olive oil.

      Include diced onions and bell peppers. Sauté for 2 to 3 minutes or until softened somewhat.

      Scatter the beaten eggs on top of the sautéed vegetables.

      Top one side of the omelette with shredded cheese and diced tomatoes as the eggs start to set.

      Gently fold the remaining omelette in half over the filling.

      Continue frying for a further 2 to 3 minutes, or until the cheese melts and the eggs are fully cooked.

      Place the omelette on a platter and cut it into pieces.

      Nutritional Facts:

      Calories: 300

      Carbohydrates: 12g

      Protein: 23g

      Fat: 18g

      Fiber: 2g

      Chia Seed Pudding

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 4 hours (including chilling time)

      Ingredients:

      2 tablespoons chia seeds

      1/2 cup unsweetened almond milk

      1/4 teaspoon vanilla extract

      1/2 cup mixed berries (strawberries, blueberries)

      Instructions:

      Combine chia seeds, almond milk, and vanilla essence in a bowl.

      After thoroughly stirring, allow the mixture to rest for a while.

      Give the mixture one more stir to prevent clumping, then cover and chill for at least 4 hours or overnight.

      Stir the pudding thoroughly before serving, then sprinkle mixed berries on top.

      Serve the pudding while it's cold.

      Nutritional Facts:

      Calories: 180

      Carbohydrates: 16g

      Protein: 6g

      Fat: 10g

      Fiber: 10g

      Banana Nut Smoothie

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 5 minutes

      Ingredients:

      1 medium ripe banana

      1/2 cup low-fat plain yogurt

      1/4 cup skim milk or almond milk

      1 tablespoon natural peanut butter

      1 tablespoon chopped walnuts

      1/2 teaspoon honey (optional)

      Instructions:

      In a blender, combine the banana, yogurt, milk, peanut butter, and honey (if using).

      Blend until creamy and smooth.

      Pour into a glass, then sprinkle chopped walnuts on top.

      Serve the wholesome smoothie.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 40g

      Protein: 16g

      Fat: 14g

      Fiber: 4g

      Spinach and Feta Breakfast Wrap

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      1 whole wheat tortilla

      2 large eggs, scrambled

      1 cup fresh spinach

      1/4 cup crumbled feta cheese

      Salt and pepper to taste

      1 teaspoon olive oil

      Instructions:

      In a skillet over medium heat, warm the olive oil.

      Include fresh spinach and cook it until it wilts. Add a little salt and pepper for seasoning.

      Arrange the feta crumbles and scrambled eggs in the tortilla's middle.

      Add sautéed spinach on top.

      To roll up the tortilla, fold the sides over the filling.

      Lightly brown the wrap in the skillet for one minute on each side.

      Provide the wrap hot.

      Nutritional Facts:

      Calories: 380

      Carbohydrates: 27g

      Protein: 23g

      Fat: 20g

      Fiber: 6g

      Quinoa Breakfast Bowl

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      1/2 cup cooked quinoa

      1/4 cup low-fat plain Greek yogurt

      1/4 cup sliced almonds

      1/2 medium banana, sliced

      1/4 cup diced apple

      1 teaspoon honey

      Instructions:

      Place cooked quinoa and Greek yogurt in a bowl.

      Add diced apple, banana, and almond slices over top.

      Add a drizzle of honey on top.

      Gently combine and enjoy.

      Nutritional Facts:

      Calories: 380

      Carbohydrates: 47g

      Protein: 16g

      Fat: 14g

      Fiber: 9g

      Turkey and Veggie Breakfast Burrito

      Serves: 1

      Preparation Time: 15 minutes

      Total Time: 20 minutes

      Ingredients:

      1 whole wheat tortilla

      2 large eggs, scrambled

      1/4 cup diced cooked turkey breast

      1/4 cup diced bell peppers (mixed colors)

      2 tablespoons diced onions

      2 tablespoons salsa

      Salt and pepper to taste

      1 teaspoon olive oil

      Instructions:

      In a skillet over medium heat, warm the olive oil.

      Include diced onions and bell peppers. Sauté for 2 to 3 minutes or until softened somewhat.

      Include the cooked turkey in the skillet and fully reheat it.

      After adding the scrambled eggs to the skillet, stir them while cooking them to your preferred doneness.

      Lightly warm the whole-wheat tortilla.

      Spread the tortilla with the egg and turkey mixture.

      Place salsa on top.

      Fold the tortilla's sides in and roll it up.

      Provide the tortilla hot.

      Nutritional Facts:

      Calories: 380

      Carbohydrates: 27g

      Protein: 30g

      Fat: 17g

      Almond Butter Banana Toast

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 5 minutes

      Ingredients:

      1 slice whole grain bread, toasted

      1 tablespoon almond butter

      1/2 medium banana, sliced

      1/2 teaspoon chia seeds

      Instructions:

      Cover the toast with almond butter.

      Add sliced banana on top.

      Scatter chia seeds on top.

      Savor this straightforward and wholesome toast.

      Nutritional Facts:

      Calories: 300

      Carbohydrates: 37g

      Protein: 8g

      Fat: 15g

      Fiber: 7g

      Sweet Potato Hash with Eggs

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 25 minutes

      Ingredients:

      1 small sweet potato, peeled and diced

      1/4 cup diced bell peppers (mixed colors)

      2 large eggs

      1 tablespoon olive oil

      Salt, pepper, and paprika to taste

      Chopped fresh herbs (parsley, chives) for garnish

      Instructions:

      In a skillet over medium heat, warm the olive oil.

      Include bell peppers and sliced sweet potato. Cook for about 15 minutes, or until the sweet potato is soft and slightly crunchy.

      Add paprika, salt, and pepper to taste.

      Move the vegetables to the side of the skillet and break the eggs into the empty space.

      Cook the eggs until they are the right doneness.

      Place the eggs on top of the sweet potato hash and serve.

      Add freshly chopped herbs as a garnish.

      Nutritional Facts:

      Calories: 380

      Carbohydrates: 30g

      Protein: 15g

      Fat: 22g

      Fiber: 6g

      Lunch:

      Grilled Chicken Salad with Balsamic Vinaigrette

      Serves: 2

      Preparation Time: 15 minutes

      Total Time: 30 minutes

      Ingredients:

      2 boneless, skinless chicken breasts

      Salt and pepper to taste

      4 cups mixed salad greens

      1/2 cup cherry tomatoes, halved

      1/4 cup sliced cucumber

      1/4 cup sliced red onion

      2 tablespoons crumbled feta cheese

      2 tablespoons chopped nuts (almonds, walnuts)

      2 tablespoons balsamic vinaigrette dressing

      Instructions:

      Heat a grill pans or grill on the stovetop to medium-high heat.

      Use salt and pepper to season chicken breasts.

      Grill the chicken for 6 to 7 minutes per side, or until fully done.

      Wait a few minutes before carving the chicken.

      Combine mixed salad greens, cherry tomatoes, cucumber slices, and red onion slices in a bowl.

      Distribute the salad mixture among two dinner plates.

      Add grilled chicken slices, feta cheese crumbles, and chopped nuts as garnish.

      Dress the salads with balsamic vinaigrette.

      Delight in this filling and healthy salad.

      Nutritional Facts (per serving):

      Calories: 350

      Carbohydrates: 10g

      Protein: 30g

      Fat: 20g

      Fiber: 3g

      Turkey and Avocado Wrap

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 10 minutes

      Ingredients:

      1 whole wheat wrap

      3 ounces sliced turkey breast

      1/4 avocado, sliced

      1/4 cup mixed salad greens

      1 tablespoon hummus

      1 teaspoon Dijon mustard

      Instructions:

      Flatten the whole-wheat wrap.

      Evenly spread the wrap with hummus and Dijon mustard.

      Arrange a layer of mixed salad greens, sliced turkey, and avocado.

      Fold the wrap's sides in and roll it up.

      Cut this protein-rich wrap in half and eat.

      Nutritional Facts:

      Calories: 320

      Carbohydrates: 25g

      Protein: 25g

      Fat: 14g

      Fiber: 8g

      Lentil and Vegetable Stir-Fry

      Serves: 4

      Preparation Time: 15 minutes

      Total Time: 30 minutes

      Ingredients:

      1 cup dry green lentils

      2 cups water

      1 tablespoon olive oil

      1 cup diced bell peppers (mixed colors)

      1/2 cup diced zucchini

      1/2 cup diced carrots

      1/2 cup diced onions

      2 cloves garlic, minced

      1 teaspoon ginger, minced

      2 tablespoons low-sodium soy sauce

      1 tablespoon rice vinegar

      1 teaspoon sesame oil

      Chopped green onions for garnish

      Instructions:

      Wash the lentils and drain them. Bring water and lentils to a boil in a saucepan.

      Lower the heat to a simmer and cook the lentils for 20 to 25 minutes, depending on their size.

      Empty any extra water.

      Heat the olive oil in a sizable skillet or wok over a medium-high heat.

      Include diced onions, bell peppers, zucchini, and carrots. Stir-fry the vegetables for 4–5 minutes, or until they are crisp-tender.

      Stir-fry the minced garlic and ginger for an additional one minutes.

      Include the cooked lentils in the pan.

      Combine low-sodium soy sauce, rice vinegar, and sesame oil in a small bowl.

      Cover the lentil and vegetable combination with the sauce. Heat through while stirring to mix.

      Top the lentil and vegetable stir-fry with finely chopped green onions before serving.

      Nutritional Facts (per serving):

      Calories: 250

      Carbohydrates: 40g

      Protein: 14g

      Fat: 4g

      Fiber: 12g

      Quinoa Stuffed Bell Peppers

      Serves: 4

      Preparation Time: 15 minutes

      Total Time: 1 hour

      Ingredients:

      4 large bell peppers, halved and seeds removed

      1 cup cooked quinoa

      1 cup diced tomatoes

      1/2 cup cooked black beans

      1/2 cup diced zucchini

      1/2 cup diced onions

      1/2 cup shredded low-fat cheese

      1 teaspoon olive oil

      1 teaspoon chili powder

      1/2 teaspoon cumin

      Salt and pepper to taste

      Instructions:

      Set the oven temperature to 375°F (190°C).

      In a baking dish, arrange the bell pepper halves.

      Warm up the olive oil in a skillet over medium heat.

      Cook the diced zucchini and onions for about 3–4 minutes, or until they are soft.

      Add the cooked quinoa, cooked black beans, diced tomatoes, cumin, chili powder, salt, and pepper.

      Continue cooking for an additional 2 minutes to fully reheat and blend flavors.

      Stuff the quinoa mixture into the bell pepper halves.

      Top off each pepper with shredded cheese.

      Bake the casserole, covered with aluminum foil, for 25 to 30 minutes, or until the cheese has melted and the peppers are soft.

      To brown the cheese, remove the cover and bake for a further 5 minutes.

      Present the stuffed bell peppers with quinoa as a nutritious and tasty entrée.

      Nutritional Facts (per serving, 2 pepper halves):

      Calories: 300

      Carbohydrates: 45g

      Protein: 15g

      Fat: 8g

      Fiber: 10g

      Mediterranean Chickpea Salad

      Serves: 4

      Preparation Time: 15 minutes

      Total Time: 15 minutes

      Ingredients:

      2 cups cooked chickpeas (canned or cooked from dry)

      1 cup diced cucumber

      1 cup diced tomatoes

      1/2 cup diced red onion

      1/4 cup chopped Kalamata olives

      1/4 cup crumbled feta cheese

      2 tablespoons chopped fresh parsley

      2 tablespoons olive oil

      2 tablespoons lemon juice

      1 teaspoon dried oregano

      Salt and pepper to taste

      Instructions:

      Place cooked chickpeas, feta cheese crumbles, chopped fresh parsley, diced cucumber, diced tomatoes, diced red onion, and chopped Kalamata olives in a big bowl.

      Combine the olive oil, lemon juice, dried oregano, salt, and pepper in a small bowl.

      Drizzle the chickpea mixture with the dressing and toss to combine.

      As a light and healthy entrée, serve the Mediterranean chickpea salad.

      Nutritional Facts (per serving):

      Calories: 280

      Carbohydrates: 35g

      Protein: 10g

      Fat: 12g

      Fiber: 9g

      Tuna and White Bean Salad

      Serves: 2

      Preparation Time: 10 minutes

      Total Time: 10 minutes

      Ingredients:

      1 can (5 oz) tuna, drained

      1 can (15 oz) white beans, drained and rinsed

      1/2 cup diced bell peppers (mixed colors)

      1/4 cup diced red onion

      1/4 cup chopped fresh parsley

      2 tablespoons olive oil

      1 tablespoon lemon juice

      1 teaspoon Dijon mustard

      Salt and pepper to taste

      Instructions:

      Place drained tuna, white beans, diced red onion, diced bell peppers, and fresh parsley in a bowl.

      Combine the olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl.

      Douse the tuna and white bean mixture with the dressing. Combine by tossing.

      Serve the protein-rich and tasty tuna and white bean salad as an alternative.

      Nutritional Facts (per serving):

      Calories: 350

      Carbohydrates: 35g

      Protein: 25g

      Fat: 14g

      Fiber: 10g

      Veggie and Hummus Wrap

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 10 minutes

      Ingredients:

      1 whole wheat wrap

      1/4 cup hummus

      1/2 cup mixed salad greens

      1/4 cup shredded carrots

      1/4 cup sliced cucumber

      1/4 cup diced bell peppers (mixed colors)

      1/4 avocado, sliced

      Instructions:

      Flatten the whole-wheat wrap.

      Evenly smear hummus on the wrap.

      Arrange avocado, diced bell peppers, sliced cucumber, shredded carrots, and mixed salad greens in layers.

      Fold the wrap's sides in and roll it up.

      Cut in half and eat this nutrient- and fiber-rich wrap.

      Nutritional Facts:

      Calories: 320

      Carbohydrates: 40g

      Protein: 10g

      Fat: 14g

      Fiber: 10g

      Broccoli and Quinoa Bowl

      Serves: 2

      Preparation Time: 15 minutes

      Total Time: 30 minutes

      Ingredients:

      1 cup cooked quinoa

      2 cups

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