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    Pre-diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty diet
    Pre-diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty diet
    Pre-diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty diet
    Ebook252 pages1 hour

    Pre-diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty 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:


     


    Breakfast recipes like:


    - Banana Walnut Pancakes


    - Zucchini and Cheese Muffins


    - Cucumber and Smoked Salmon Bagel


       


    Side dish recipes like:


    - Balsamic Roasted Carrots


    - Roasted Cauliflower with Turmeric


    - Zucchini Noodles with Pesto


              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! 


    Then you can begin reading Pre-Diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty diet on your Kindle device, computer, tablet or smartphone.

    LanguageEnglish
    PublisherPublishdrive
    Release dateAug 29, 2023
    Pre-diabetes Cookbook: 3 Manuscripts in 1 – 120+ Pre-Diabetes - friendly recipes including Side Dishes, Breakfast, and desserts for a delicious and tasty diet

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      Book preview

      Pre-diabetes Cookbook - Sussane Davis

      BOOK 1

      40+ Muffins, Pancakes and Cookie recipes for a healthy and balanced Pre-

      Diabetes diet

      Breakfast

      Breakfast Quinoa with Berries

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 15 minutes

      Ingredients:

      1/2 cup cooked quinoa

      1/4 cup low-fat Greek yogurt

      1/4 cup mixed berries (blueberries, strawberries)

      1 tablespoon chopped nuts (walnuts, almonds)

      1 teaspoon honey

      Instructions:

      Place cooked quinoa and Greek yogurt in a bowl.

      Add chopped nuts and a mixture of berries on top.

      Add a drizzle of honey on top.

      Gently combine and enjoy.

      Nutritional Facts:

      Calories: 320

      Carbohydrates: 40g

      Protein: 13g

      Fat: 12g

      Fiber: 6g

      Cinnamon Apple Oatmeal

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      1/2 cup rolled oats

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

      1/2 medium apple, diced

      1/2 teaspoon cinnamon

      1 tablespoon chopped nuts (pecans, almonds)

      1 teaspoon honey (optional)

      Instructions:

      Bring milk or water to a boil in a saucepan.

      Include diced apple and rolled oats.

      Simmer oats for approximately 5 minutes, stirring occasionally.

      Add cinnamon and mix.

      Fill the bowl with the oatmeal.

      Add chopped nuts on top and, if preferred, pour honey.

      Serve hot.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 45g

      Protein: 8g

      Fat: 15g

      Fiber: 8g

      Berry and Spinach Smoothie

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 5 minutes

      Ingredients:

      1 cup fresh spinach

      1/2 cup mixed berries (blueberries, raspberries)

      1/2 banana

      1/2 cup low-fat plain Greek yogurt

      1/2 cup water or unsweetened almond milk

      1 tablespoon chia seeds

      Instructions:

      In a blender, combine spinach, mixed berries, banana, Greek yogurt, and water or almond milk.

      Purée until fluid.

      Pour into a glass, then top with chia seeds.

      Serve the wholesome smoothie.

      Nutritional Facts:

      Calories: 250

      Carbohydrates: 32g

      Protein: 17g

      Fat: 8g

      Fiber: 10g

      Peanut Butter Banana Overnight Oats

      Serves: 1

      Preparation Time: 5 minutes

      Total Time: 8 hours (overnight soaking)

      Ingredients:

      1/2 cup rolled oats

      1/2 cup unsweetened almond milk

      1 tablespoon natural peanut butter

      1/2 banana, mashed

      1/2 teaspoon cinnamon

      1/2 teaspoon vanilla extract

      Instructions:

      Combine the rolled oats, almond milk, peanut butter, mashed banana, cinnamon, and vanilla extract in a jar or other container.

      Stir thoroughly, cover, and chill for the night.

      Give the oats a thorough toss in the morning and eat them.

      Nutritional Facts:

      Calories: 320

      Carbohydrates: 44g

      Protein: 10g

      Fat: 13g

      Fiber: 7g

      Ricotta and Berry Stuffed Crepes

      Serves: 1

      Preparation Time: 15 minutes

      Total Time: 30 minutes

      Ingredients:

      2 whole wheat crepes (store-bought or homemade)

      1/2 cup low-fat ricotta cheese

      1/4 cup mixed berries (strawberries, blueberries)

      1/2 teaspoon vanilla extract

      1/2 teaspoon honey

      Instructions:

      Combine ricotta cheese and vanilla extract in a bowl.

      Top each crepe with the ricotta mixture.

      Add mixed berries on top.

      Add a drizzle of honey on top.

      Serve the crepes rolled up.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 40g

      Protein: 18g

      Fat: 12g

      Fiber: 5g

      Breakfast Burrito Bowl

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      1/2 cup cooked quinoa

      1/4 cup black beans, drained and rinsed

      1/4 cup diced tomatoes

      1/4 cup diced bell peppers (mixed colors)

      2 tablespoons diced red onion

      1/4 avocado, sliced

      1 tablespoon salsa

      1 tablespoon plain Greek yogurt

      Fresh cilantro for garnish

      Instructions:

      Put cooked quinoa, black beans, chopped tomatoes, bell peppers, and red onion in a bowl.

      Add Greek yogurt, salsa, and avocado slices on top.

      Add fresh cilantro as a garnish.

      Gently combine and enjoy.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 50g

      Protein: 15g

      Fat: 11g

      Fiber: 12g

      Veggie Frittata

      Serves: 2

      Preparation Time: 10 minutes

      Total Time: 25 minutes

      Ingredients:

      4 large eggs

      1/4 cup low-fat milk

      1/4 cup diced bell peppers (mixed colors)

      1/4 cup diced onions

      1/2 cup baby spinach

      1/4 cup shredded low-fat cheese

      Salt and pepper to taste

      1 teaspoon olive oil

      Instructions:

      Set the oven's temperature to 350°F (175°C).

      Combine milk and eggs in a bowl. Add salt and pepper to taste.

      Place an oven-safe skillet on the stovetop and heat the olive oil.

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

      Include the baby spinach and cook until it wilts.

      Scatter the vegetables with the egg mixture.

      Add some cheese shredded on top.

      Place the skillet in the preheated oven and bake the frittata for about 15 minutes, or until it is set.

      Cut and plate.

      Nutritional Facts (per serving):

      Calories: 220

      Carbohydrates: 8g

      Protein: 17g

      Fat: 14g

      Avocado and Tomato Breakfast Sandwich

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 10 minutes

      Ingredients:

      1 whole wheat English muffin, toasted

      1/2 avocado, sliced

      1/2 medium tomato, sliced

      1 large egg, fried or poached

      Salt and pepper to taste

      Red pepper flakes (optional)

      Instructions:

      Crisp up the whole wheat English muffin.

      Place tomato and avocado slices on one half.

      Add a fried or poached egg on top.

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

      Add the second half of the English muffin on top.

      Savor the delicious breakfast sandwich.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 28g

      Protein: 12g

      Fat: 22g

      Fiber: 8g

      Mediterranean Breakfast Wrap

      Serves: 1

      Preparation Time: 10 minutes

      Total Time: 15 minutes

      Ingredients:

      1 whole wheat tortilla

      2 large eggs, scrambled

      1/4 cup diced cucumber

      1/4 cup diced tomato

      1/4 cup diced red onion

      2 tablespoons crumbled feta cheese

      1 tablespoon chopped fresh parsley

      Salt and pepper to taste

      Instructions:

      Make the eggs scrambled.

      Lightly warm the whole-wheat tortilla.

      Spread the tortilla with the scrambled eggs.

      Add feta cheese, chopped parsley, diced cucumber, tomato, and red onion on top.

      Add salt and pepper to taste.

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

      Present the wrap with a Mediterranean flair.

      Nutritional Facts:

      Calories: 350

      Carbohydrates: 30g

      Protein: 20g

      Fat: 18g

      Fiber: 6g

      Pancakes:

      Whole Wheat Banana

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