Pineapple Sunshine Bowl15 minutes
Pineapple
Pomegranate Seeds
Blueberries
Raspberries
Ground Flax Seed
529
6g
120g
Fiber 27g
9g
Use cherries, black berries, or grapes in place of pomegranate
for this recipe.
Buy pre-cut pineapple and pre-scooped pomegranate seeds. Both can be
found in the produce section of most grocery stores.
If using a fresh pineapple, cut off the top and the bottom of the pineapple and
the outer rind completely. Cut the pineapple off of the in-edible core in 4 larger
pieces. Discard the core and chop the pineapple into small pieces.
Cut the top of the pomegranate off and then into 4 sections following the rind.
Remove the seeds completely into a bowl.
Wash the berries, and place all fruit into one bowl. Toss together with the
ground flax seed and enjoy!
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Mushroom Kale Grits20 minutes
Vegetable Broth (low sodium)
Garlic Powder
Onion Powder
Old Fashioned Grits (uncooked)
Vegetable Broth (low sodium)
Kale Leaves (thick stems
removed, finely chopped)
Cremini Mushrooms (sliced)
Nutritional Yeast
414
2g
80g
Fiber 8g
14g
Black pepper, hemp hearts or red pepper flakes.
Refrigerate in an airtight container for up to three days.
In a pot, bring the broth to a boil. Add the garlic and onion powder and slowly
whisk in the grits. Reduce the heat to medium-low and cook for about 15
minutes, or until thickened. Set aside.
Meanwhile, heat the small amount of vegetable broth in a large pan over
medium heat. Cook the kale and mushrooms until soft, about five minutes.
Season with the nutritional yeast.
Divide the grits onto plates and top with the kale and mushrooms. Enjoy!
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Mango Coconut Green Smoothie10 minutes
Frozen Cauliflower
Frozen Broccoli
Frozen Mango
Banana
Water
Lite Coconut Milk
Vanilla Extract
498
6g
114g
Fiber 11g
7g
You can combine any mix of frozen fruit and vegetables to
gain the right consistency for this smoothie. Add additional ice if you like an extra cold,
icy smoothie.
Place all ingredients in a high-powered blender and blend until smooth. Pour
into a glass and enjoy!
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Kale Salad with Roasted Red Pepper Dressing15 minutes
Roasted Red Peppers (from the
jar)
Basil Leaves
Garlic (clove, small)
Lemon Juice
Pitted Dates
Mango
Vegetable Broth (low sodium)
Kale Leaves (chopped)
Cherry Tomatoes (halved)
Sliced Almonds
374
7g
74g
Fiber 12g
11g
To roast your own bell peppers, preheat your oven to 425°F and
roast bell peppers on a baking dish for 25-35 minutes until the skin becomes blackened.
Remove from the oven, allow to cool, and remove skins before using in this recipe.
Use sunflower seeds instead of almonds.
Keeps well in the fridge for 2 to 3 days.
To a food processor, add the roasted red pepper, fresh basil, garlic, lemon juice,
dates, mango, and vegetable broth. Blend for 15 seconds until mostly smooth.
Scrape down the sides of the bowl.
In a large mixing bowl, add the chopped kale. Pour half of the dressing over top
of the kale and massage the leaves for about a minute or until the kale is wilted
and tender.
Divide the kale evenly onto plates and top each plate equally with tomatoes
and almonds. Drizzle salad with remaining dressing. Enjoy!
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Korean Jackfruit Bowls40 minutes
Brown Rice (dry, uncooked)
Canned Jackfruit (young, drained
and rinsed)
Garlic (clove, minced)
Coconut Aminos
Red Pepper Flakes
Lime Juice
Cucumber (diced)
Carrot (grated or diced)
Kimchi (vegan)
Sesame Seeds
Green Onion (diced)
440
3g
98g
Fiber 3g
5g
Serve over mixed greens or cauliflower rice instead of regular rice.
Kimchi is fermented cabbage. It is often made with salt and fish sauce, so be sure
to check the ingredients and purchase a low sodium, vegan kimchi.
Cook the rice ahead of time, or assemble the bowls (besides the jackfruit)
beforehand.
Store ingredients separately in airtight containers in the fridge for up to 3 to 5
days. Reheat the jackfruit mix before serving.
Cook rice according to the directions on the package, and set aside.
In a pan over medium heat, add the jackfruit, garlic, coconut aminos, red
pepper flakes and lime juice. Stir until well combined and use a wooden spatula
to break up and shred the jackfruit. Cook for 15 minutes, or until the jackfruit is
soft. Once it is done, remove from heat.
Plate the rice, and add the cucumber, carrots, kimchi and jackfruit. Top with
sesame seeds and diced green onion. Enjoy!
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Lemon Pesto Penne20 minutes
Cherry Tomatoes
Vegetable Broth (low sodium)
Quinoa Penne (dry, uncooked)
Broccoli (chopped into florets)
Basil Leaves
Sunflower Seeds
Nutritional Yeast
Lemon Juice
Garlic
472
6g
90g
Fiber 10g
20g
Use any other type of pasta with 1 ingredient instead.
Use broccolini or any other veggies on hand.
Best enjoyed immediately as quinoa pasta will get stiff and dry once
refrigerated. Can be stored in the fridge up to 5 days and enjoyed hot or cold.
Adjust oven rack to the top, closest to the broiler. Set oven to high broil. Place
tomatoes on a foil-lined baking sheet and toss in oil. Broil for 10 to 15 minutes.
Meanwhile, bring a large saucepan of water to a boil. Add penne and cook
according to instructions. Add broccoli during the last 2 to 3 minutes of
cooking. Drain the pasta and broccoli, and return to the pan.
While the tomatoes and pasta cook, make the pesto. Combine the basil,
sunflower seeds, nutritional yeast, lemon juice, and garlic in a food processor
and add 1 Tbsp of water at a time until you reach the desired consistency.
Toss the pesto and broiled tomatoes gently into the pasta and broccoli until
combined. Divide into bowls and enjoy!
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Mediterranean Buddha Bowl10 minutes
Quinoa (dry, uncooked)
Water
Romaine Hearts (chopped)
Chickpeas (cooked, from the can)
Cucumber (chopped)
Red Bell Pepper (chopped)
Red Onion (finely chopped)
Hummus (oil-free)
Pitted Kalamata Olives
Apple Cider Vinegar
Italian Seasoning
Black Pepper
Lemon Juice
416
8g
70g
Fiber 11g
15g
If you are using pre-cooked quinoa, in order to determine how much to use,
simply multiply the uncooked quantity from the ingredient list above by 3. Quinoa
triples in size when cooked.
Oil-free hummus can be hard to find. There are new brands coming out all the
time, so take a close look at the label. Oasis is one of our favorite no-oil hummus
options. You can double the hummus amount for this recipe when you find oil-free
hummus.
All ingredients can be chopped and prepared in advance. Assemble bowls
when ready to eat.
Cook the quinoa. You will need twice as much water as quinoa. Add quinoa to a
pot with a lid. Add water to the pan, cover, and bring to a boil over medium
high heat. Reduce heat to low and simmer for 15-20 minutes or until the water
is absorbed and the quinoa is soft. Check on the quinoa periodically, giving it a
quick stir, to prevent any sticking or burning on the bottom. When done,
remove from the heat, fluff with a fork, and set aside to cool.
Place the chopped romaine on your serving bowl or plates. Top with quinoa,
chickpeas, cucumber, red bell pepper, red onion, hummus and olives.
Add the apple cider vinegar, Italian seasoning, black pepper, and lemon juice
to a jar. Seal and shake well to combine.
Drizzle the dressing over top of the assembled buddha bowls and serve
immediately. Enjoy!
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Creamy Roasted Garlic & Kale Soup with Cauliflower1 hour 15 minutes
Garlic (cloves, peeled and trimmed)
Yellow Onion (roughly chopped)
Yellow Potato
Cauliflower (sliced into florets)
Vegetable Broth
Italian Seasoning
Kale Leaves (packed)
Vegetable Broth
429
1g
91g
Fiber 4g
3g
Store in an air-tight container in the fridge for up to 5 days, or in the freezer
for up to 3 months.
If soup is too thick in consistency, use water or more stock (1/2 cup at a time)
to thin until desired consistency is reached.
Preheat oven to 400ºF and line a baking sheet with parchment paper.
Arrange the garlic cloves, onion, and, potatoes, and cauliflower on the baking
sheet. Drizzle with the vegetable broth and Italian seasoning. Using your hand
or a spatula, toss until vegetables are evenly coated in the spices. Roast for
about 40 minutes or until very tender and caramelized, flipping halfway
through.
When vegetables are just about done, heat a small amount of vegetable broth
in a large soup pot over medium heat. Add the kale and 1/2 of the vegetable
broth to the pot and cover. Let steam for 2 minutes, or until kale is wilted and
tender.
Add the roasted vegetables and remaining vegetable stock in with the wilted
kale. Bring soup to a gentle boil then remove from heat.
Puree soup in batches in a high-speed blender until smooth and creamy. Divide
into bowls and enjoy!
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Falafel Salad with Mint Tahini Sauce45 minutes
Ground Flax Seed
Water
Chickpeas (drained, pat dry)
Russet Potato (boiled until fork
tender)
Sunflower Seeds (divided)
Parsley (packed)
Lemon Juice (divided)
Tapioca Flour
Cumin
Turmeric
Garlic (clove, minced)
Black Pepper (to taste)
Sesame Seeds (optional)
Tahini
Mint Leaves (packed)
Mixed Greens
Heirloom Carrots (roasted)
395
9g
70g
Fiber 6g
9g
To roast your carrots, preheat the oven to 400°F and fill a baking dish
(9x9 pan) with 1/4 cup of water. Cover the pan with foil and roast covered for 30
minutes. After 30 minutes, remove the foil and roast for another 30 minutes.
Use coconut flour instead.
If the falafel mix is a little too wet, add ½ tsp more flour to thicken.
Make the falafels ahead and freeze for quick and easy meals down the road.
Preheat the oven to 350ºF and line a baking sheet with parchment paper. Make
a flax egg by combining the ground flax with water in a small bowl and set
aside.
Add the chickpeas, the boiled potato, half the sunflower seeds, parsley and the
flax egg into a food processor and pulse until combined. Remove and add to a
medium size bowl and add the remaining sunflower seeds, half of the lemon
juice, tapioca flour, cumin, turmeric and garlic. Season with black pepper and
mix well.
Using your hands, form balls with the falafel mix and flatten with your hands.
Add sesame seeds to a plate and roll the flattened balls in the seeds then place
them on the baking sheet. Bake for 25 to 30 minutes, flipping at the halfway
point.
Meanwhile, make the mint tahini sauce by adding the tahini, mint leaves, and
remaining lemon juice to a food processor or blender. Add 1 Tbsp of water at a
time as you go until a dressing consistency is reached. Blend until smooth and
transfer to a jar.
Add mixed greens to your plate, with roasted carrots and falafels. Drizzle with
tahini sauce. Enjoy!
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Roasted Veggies40 minutes
Carrot (chopped)
Zucchini (chopped)
Mushrooms (chopped)
Green Beans (trimmed)
Vegetable Broth (low sodium)
Balsamic Vinegar
Oregano (dried)
Nutritional Yeast (optional)
Black Pepper
412
2g
77g
Fiber 13g
23g
Swap in bell peppers or broccoli instead.
Chop your vegetables to be approximately the same size to ensure even
cooking.
Keeps well in the fridge up to 3 days. Reheat in a skillet or the oven.
Preheat the oven to 375ºF and line a baking sheet with parchment paper.
Arrange the chopped veggies on the baking sheet. Drizzle with vegetable
broth, vinegar, oregano, and pepper. Toss until everything is well coated.
Roast in the oven for 25 to 30 minutes, or until very tender, stirring once about
halfway through.
Remove from oven, transfer to a bowl, and top with nutritional yeast if desired.
Enjoy!
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Green Light SnacksFruits
Hummus by Oasis — Low-Fat
PeachesBananasPearsApples
Baked
Chickpeas
Green
PeasCauliflower Carrots Celery
Cherry
Tomatoes
Grapes Raspberries
Plantains, Persimmons,
Jujubes, Figs, Kumquats,
Cherries, Oranges, Longans,
Blueberries, Tangerines,
Apricots
PotatoesPumpkins Plantains Kale Beets Yams
Frozen Treats
Simple Snacks
Chips
Grapes
Strawberries
Blackberries
NectarinesPlums Raspberries
Black BeanLentil MediterraneanRoasted
Red Pepper
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The information in this meal plan is not intended or implied to be a substitute for professional
medical advice, diagnosis or treatment. The information in this document is for informational
purposes only and is not intended to diagnose, treat, or cure any type of disease or condition.
Reviews and testimonials of specific diets and approaches to health represent individual
experiences, and Mastering Diabetes does not guarantee any results for your specific situation.
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