The End of Diabetes (21 page)

CHAPTER TWELVE

Menus and Recipes

T
hese sample meal plans provide 1,400 calories per day and are designed for moderate weight loss. You can follow these menus closely or just use them as guidelines. Feel free to substitute other healthy recipes from my recipe list in this book.

If you are a slim type 1 diabetic male and do not need to lose weight, you may add 1 to 2 additional ounces of raw nuts or seeds, some avocado, or even some additional starchy vegetable or grain such as wild rice, whole grain barley, quinoa, peas, corn, sweet potato, or squash. In other words, you can easily adjust these menus to your caloric needs by increasing some of the foods that generally would be more limited for overweight individuals looking to maintain a lower caloric level.

On the other hand, some people may require even fewer calories than are present in these menus. Remember, you can always eat less food. You should not eat if you're not hungry. When you eat so healthfully, you do not need as much food as you used to think you needed, and you will feel better and be satisfied with less. Try to eat lightly so you can feel the pleasure of getting hungry again in time for your next meal. If you consume too much with breakfast, you will not be hungry for lunch. If you consume too much food for lunch, you will not be hungry for dinner. Try to eat only enough to hold yourself over to the next meal, so you can get that full satisfaction from eating only when you're really hungry. You do not have to eat three meals a day. I consider a snack (breakfast) and two meals (lunch and dinner) enough for most people.

The foods in these menus are not weighed and measured. That is purposeful. It is necessary for you to live with and adjust this diet style under your own control. The size of the portions and how much you eat must be controlled by your body and mind, applying the knowledge you've learned here and achieving a stable plan that you can live with for years.

When you eat a diet with this degree of nutritional excellence, it enables you to be comfortable eating fewer calories. Hopefully you will have lost your desire to overeat and you have the knowledge you are healing your body as you do so. It is still possible for some people to overeat, due to emotional habits and other self-destructive thought processes. The most effective treatment breaking any bad habit or addiction is abstinence. In other words, this gets easier the longer you do it. I encourage you to err on the side of caution, don't overthink this, just do it, and give this new way of eating a chance to become your new habit and preferred way of eating.

Remember, a slower metabolic rate is not a bad thing. The slower your metabolism, the slower you are naturally aging. One of the mechanisms through which eating less prolongs life span is by slowing the metabolic rate. The slower your metabolism and the lower your body temperature, the slower you are aging. So rid your mind of the myth that you have to eat more or more frequently to raise your metabolism. That is not desirable.

If you are overweight and not losing weight adequately with this program, it may be because of medications such as insulin or sulfonylureas, which may need to be tapered or discontinued under physician supervision. Talk with your doctor.

 

Vegan or Flexitarian

The menus here are largely vegan with the option of including a small amount of animal products a few times a week. If you desire to include animal products in your diet, I strongly recommend that they only be used as a condiment to flavor a dish, not as a main part of the meal. In other words, do not have a whole piece of chicken in one meal, but instead use a piece of chicken to flavor a soup that may then be consumed over three to five days. If you're adding some shrimp or salmon to a salad or vegetable dish, use only a very small amount, such as one to two ounces. This nutritarian diet can be either vegan or flexitarian (minimal animal products), but don't sabotage the results with too many animal products.

Lastly, remember that eating this healthfully is the most delicious and pleasurable way to eat. As you gain experience with using whole, natural foods to revamp your health, you will realize that you can eat slower, chew well, and savor each bite. Nature is the best doctor and the best chef. Think about the good you are doing for yourself when you eat naturally nutrient-rich foods. When you purchase high-quality, fresh food, you get high-quality taste and a high-quality body.

 

The Menus

 

Week 1

 

DAY 1

Breakfast

Soaked Oats and Blueberries*

Lunch

Salad with romaine lettuce, mixed greens, and assorted vegetables topped with white beans

Caesar Salad Dressing/Dip*

Fresh fruit (apple)

Dinner

Steamed asparagus with Sesame Ginger Sauce*

Golden Austrian Cauliflower Cream Soup*

Fresh fruit (melon)

 

DAY 2

Breakfast

Fruit and nut bowl (assorted fresh and/or frozen fruit topped with nuts and seeds)

Lunch

Romaine, spinach, and watercress salad topped with chickpeas

Russian Fig Dressing/Dip*

Golden Austrian Cauliflower Cream Soup*

Fresh fruit (orange)

Dinner

Raw vegetables

Fresh Tomato Salsa*

Simple Bean Burgers*

Great Greens*

Peach Sorbet*

 

DAY 3

Breakfast

Blended Mango Salad*

Walnuts

Lunch

Raw vegetables

Russian Fig Dressing/Dip*

Black Bean Lettuce Bundles*

Fresh fruit (two kiwis)

Dinner

Seasoned edamame

Roasted Vegetable Salad with Baked Tofu or Salmon*

Mixed berries

 

DAY 4

Breakfast

Quick Banana Oat Breakfast to Go*

Lunch

Mixed greens salad with assorted vegetables and flavored vinegar

Savory Portobello Mushrooms with Chickpeas*

Fresh fruit (grapes)

Dinner

Raw vegetables

Island Black Bean Dip*

Dr. Fuhrman's Famous Anticancer Soup*

Fresh fruit or Banana Walnut Ice Cream*

 

DAY 5

Breakfast

Fruit and nut bowl (assorted fresh and/or frozen fruit topped with nuts or seeds)

Lunch

Raw vegetables

Island Black Bean Dip*

Dr. Fuhrman's Famous Anticancer Soup*

Fresh fruit (apple slices and cinnamon)

Dinner

Romaine, spinach, and watercress salad

Tofu Ranch Dressing/Dip*

Eggplant Roll Ups*

Fresh fruit (berries)

 

DAY 6

Breakfast

Blue Apple Nut Oatmeal*

Lunch

Salad with mixed greens and veggies

Tofu Ranch Dressing/Dip*

Yum Good Beans*

Fresh fruit (strawberries)

Dinner

Raw veggies

Herbed White Bean Hummus*

French Lentil Soup*

Mango Coconut Sorbet*

 

DAY 7

Breakfast

Soaked Oats and Blueberries*

Lunch

Mixed greens salad with assorted vegetables and flavored vinegar

French Lentil Soup*

Fresh fruit (Grapes)

Dinner

The Big Veggie Stir-Fry*

Herbed Barley and Lentils
*

Fresh fruit (apple slices with cinnamon)

 

Week 2

 

DAY 1

Breakfast

Fruit and nut bowl

Lunch

Romaine and arugula salad with assorted vegetables

Creamy Blueberry Dressing*

Vegetable Burrito*

Fresh fruit (pear)

Dinner

Raw vegetables

Choice of healthy dips

Easy Bean and Vegetable Chili*

Strawberries dusted with cocoa powder

 

DAY 2

Breakfast

Blue Apple Nut Oatmeal*

Lunch

Romaine and mixed greens salad and flavored vinegar

Easy Bean and Vegetable Chili*

Fresh fruit (blueberries)

Dinner

Mushroom Soup Provencal*

Choice of cooked vegetable with Almond Tomato Sauce*

Fresh fruit (cherries)

 

DAY 3

Breakfast

Green Gorilla Blended Salad*

Lunch

Raw vegetables

Choice of healthy dips

Mushroom Soup Provencal*

Fresh fruit (watermelon slices)

Dinner

Steamed artichoke

Green Velvet Dressing/Dip*

Mediterranean Bean and Kale Sauté*

 

DAY 4

Breakfast

Blue Apple Nut Oatmeal*

Lunch

Romaine, spinach, and watercress salad

Thousand Island Dressing*

Speedy Vegetable Wrap*

Dinner

Raw vegetables

Fresh Tomato Salsa*

Pistachio-Crusted Tempeh with Balsamic Marinade and Shiitake Mushrooms*

Braised Baby Bok Choy*

Blueberry Cobbler*

 

DAY 5

Breakfast

Tropical Fruit Salad*

Nut or seed topping

Lunch

Southern-Style Mixed Greens*

Fresh fruit (apple)

Dinner

Fast Mexican Black Bean Soup*

Swiss Chard with Garlic and Lemon*

Fresh fruit (melon)

 

DAY 6

Breakfast

Fruit and nut bowl

Lunch

Fast Mexican Black Bean Soup*

Asparagus Polonaise*

Fresh fruit (orange)

Dinner

Romaine salad with assorted vegetables

Caesar Salad Dressing/Dip*

No-Meat Balls*

Low-sodium marinara sauce

Garlicky Zucchini*

Fresh fruit (pear)

 

DAY 7

Breakfast

Quick Banana Oat Breakfast to Go*

Lunch

Mixed greens salad

Flavored vinegar or choice of healthy dressings

Steamed vegetable of choice with Red Lentil Sauce*

Fresh fruit (papaya)

Dinner

Raw vegetables

Choice of healthy dips

Thai Vegetable Curry*

Strawberry Pineapple Sorbet*

 

 

Note:
An asterisk indicates the recipe is included in this book.

 

The Recipes

 

BREAKFAST

 

Blue Apple Nut Oatmeal

Serves: 2

1⅔ cups water

¼ teaspoon cinnamon

⅓ cup old-fashioned rolled oats

1 cup frozen blueberries

1 apple, chopped or grated

2 tablespoons chopped walnuts

In a saucepan, combine water with cinnamon and oats. Simmer about 5 minutes, until oatmeal is creamy. Stir in blueberries, apples, and nuts.

 

Quick Banana Oat Breakfast to Go

Serves: 2

2 cups frozen blueberries

½ cup old-fashioned rolled oats

⅓ cup pomegranate juice

2 tablespoons chopped walnuts

1 tablespoon raw sunflower seeds

1 banana, sliced

In a cereal bowl, combine all ingredients. Heat in the microwave for 3 minutes.

Note:
On the go, combine all ingredients in a sealed container to eat later, either hot or cold.

 

Soaked Oats and Blueberries

Serves: 2

¼ cup unsweetened soy, hemp, or almond milk

1 cup old-fashioned rolled oats

½ cup water

1 cup blueberries (fresh or frozen)

1 green apple, chopped

1 tablespoon ground flaxseeds

Pour milk over raw oats, add enough water to cover the oats, and soak for at least 30 minutes, preferably overnight. Add berries, apples, and flaxseeds. Mix and serve.

 

Tropical Fruit Salad

Serves: 4

2 cups cubed pineapple

1 cup cubed mango

1 cup cubed papaya

2 oranges, peeled and sliced

1 banana, sliced

2 tablespoons unsweetened shredded coconut

2 cups curly leaf lettuce leaves

Toss fruit together. Add coconut and serve on top of lettuce.

 

GREEN SMOOTHIES

 

Blended Mango Salad

Serves: 2

1 large, ripe (preferably chilled) mango

1 cup chopped spinach

4 cups chopped romaine lettuce

¼ cup unsweetened soy, hemp, or almond milk

Peel and chop mango and place in food processor or high-powered blender. Add spinach and half of lettuce. Blend. Add milk and the remaining lettuce. Blend until creamy.

 

Green Gorilla Blended Salad

Serves: 2

½ avocado

1 banana

5 ounces baby romaine lettuce

5 ounces organic baby spinach

In a food processor or high-powered blender, blend avocado with the banana. Then add lettuce and spinach. Process until smooth.

 

DIPS, DRESSINGS, AND SAUCES

Dips and Dressings

 

Caesar Salad Dressing/Dip

Serves: 3

3 cloves garlic, roasted

3 tablespoons raw, un-hulled sesame seeds

½ cup unsweetened soy, hemp, or almond milk

⅓ cup raw cashews

1 tablespoon fresh lemon juice

1½ tablespoons nutritional yeast

1½ teaspoons Dijon mustard

Black pepper

Break the garlic cloves apart and leave the papery skins on. Roast them on a baking pan at 350˚F until soft (about 20 minutes). In a flat pan, toast the sesame seeds, shaking for 3 minutes, and put aside. Skin the roasted garlic and place it in a food processor or high-powered blender along with the milk, cashews, lemon juice, nutritional yeast, and mustard. Sprinkle on a dash of black pepper. Blend until creamy and smooth. Drizzle the dressing over a tossed salad and top with the toasted sesame seeds. If using as a dip, mix the sesame seeds into the dip.