The28 DayGoutDietPlanThe SophiaKamveris

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ISBN: Print 978-1-64152-198-7

eBook 978-1-64152-199-4
For Pete and Marge, for always looking after their baby
sister; sweet Ginny, who inspires me; and for my love, David,
who never lets me fall.
CONTENTS
Foreword
Introduction
PART ONE: THE GOUT DIET AND MEAL PLAN

1. What Is Gout?
2. Gout and Nutrition
3. The Meal Plan
PART TWO: THE RECIPES

4. Breakfast
Juicy Cherry Smoothie
Honeyed Orange Pomegranate Yogurt
Slow-Cooker Fruit ’n’ Oats
Spiced Apple Walnut Overnight Oats
Tomato and Spinach Frittata
Black Bean Breakfast Burrito
Red Bell Pepper Omelet
Salmon and Kale Scramble
5. Soups, Salads, and Sandwiches

Tuscan Bean, Kale, and Turkey Sausage Soup
Minestrone Soup
Chicken Zoodle Soup with White Beans
Spinach, Walnut, and Strawberry Salad with Citrus Vinaigrette
Asian Apple and Cabbage Slaw with Roasted Chicken
Salmon and Arugula Salad with Blackberry Vinaigrette
Chopped Italian Salad
Buffalo Chicken Wrap
Open-Faced Turkey Burger Caprese
Greek Turkey Burger
6. Meatless Mains
Curried Lentils
Black Bean and Veggie Burritos
Bell Pepper and Tofu Stir-Fry
White Bean Chili
Sweet Potato Hash with Swiss Chard and Poached Eggs
Pasta Primavera
Sweet-and-Sour Tofu and Veggie Stir-Fry
Lentil Barley Stew
Red Beans and Brown Rice
Lemon Garlic Chickpeas
7. Poultry
Balsamic Chicken Breast with Brussels Sprouts
Turkey with Wild Rice and Kale
Asian Ground Turkey and Bok Choy Stir-Fry
Spaghetti with Chicken Meatballs and Marinara
Turkey Piccata with Whole-Wheat Penne
Slow-Cooker Turkey Breast with Root Vegetables
Pesto Chicken with Roasted Tomatoes
Chicken Tacos
Chicken Satay with Peanut Sauce
Southwestern Buddha Bowl
8. Beef, Pork, and Lamb

Pork Tenderloin and Greens with Mustard Sauce
Pork Tenderloin Fajitas with Guacamole
Thin-Cut Pork Chops with Gingered Applesauce
Hearty Meat Loaf Muffins
Sirloin Tips with Mushrooms and Brown Rice
Spaghetti Squash and Meatballs
Flank Steak Chimichurri with Grilled Vegetables
Mediterranean Lamb Rib Chops with Roasted Fennel
9. Fish and Seafood

Salmon Cakes with Avocado Salsa
Shrimp Ceviche
Steamer Clams with Lemon Fennel Broth
Baked Fish and Chips with Tartar Sauce
Lemon Pepper Cod with Lemony Sautéed Greens
Roasted Halibut with Tropical Black Bean Salsa
Almond-Crusted Salmon with Green Beans
Salmon with Ginger-Cherry Sauce and Spinach
10. Dessert
Lemon Curd and Meringue Cups
Chocolate Almond Meringue Cookies
Oatmeal and Dried Cranberry Cookies
Honey Lemon Chia Pudding with Blackberries
Baked Apple
Frozen Yogurt with Cherry Compote
Brown Sugar Peaches with Oat Walnut Crumble
Panna Cotta with Blueberries
11. Staples, Dressings, and Condiments

Poultry Broth
Citrus Vinaigrette
Asian Vinaigrette
Blackberry Vinaigrette
Greek Yogurt Southwestern Dressing
Ginger Stir-Fry Sauce
Pesto Sauce
Basic Marinara Sauce
Measurement Conversions
References
Resources
Acknowledgments
About the Author
FOREWORD
Gout is not a new disease. It is chronicled in medical periodicals as far back as 350 BC in the
writings of Hippocrates. Credited as the “father of medicine,” Hippocrates was one of the
first to describe many diseases and medical conditions and focused on a natural approach to
treating them. Historical accounts support that Hippocrates believed certain foods played a
role in gout. Centuries later, gout continues to be simplified as a Victorian king’s disease of
affluence and overindulgence. Regrettably, conventional approaches to treating gout still
persist. As medical practitioners, we need to remedy this outdated viewpoint and present
gout as a common, contemporary condition that can be effectively treated with a
combination of a healthy diet and lifestyle, as well as medication.
As a primary care physician and internist, I have not had a good book on gout to offer my
patients—until now. One of the many things I enjoyed about The 28-Day Gout Diet Plan is
that it has a modern, sophisticated approach to an ancient disease. Many patients are not
well informed about diet except for the general advice to avoid alcohol and red meat. Sophia
Kamveris offers current, concise, and evidence-based medical and nutritional information
regarding gout. Rather than presenting the reader with what not to eat—which is often the
case in trendy diet books—The 28-Day Gout Diet Plan presents a positive perspective of
advising what the patient can eat. Her approach is not to deprive a person of enjoyable food
because of a health condition, but to enrich them with recommendations to make favorable
improvements in their diet and lifestyle. My gout patients struggle with trying to figure out
how to structure meals and balance their diets. The strategic, gout-friendly menu plans and
heart healthy recipes outlined in this book will ease and facilitate their efforts while
promoting overall health and wellness.
This book also apprises readers of the medical implications and health outcomes of
hyperuricemia. Managing uric acid levels is essential in helping to reduce the risk of a
spectrum of metabolic conditions that can develop, which include hypertension, diabetes,
and kidney disease. Implementing prudent, preventive dietary interventions can slow down
the development of these comorbidities, especially diabetes.
Dr. William Osler—often regarded as the “father of modern medicine”—states, “Listen to
your patient, he is telling you the diagnosis.” Keeping an open line of communication with
your physician is crucial. Education plays an integral role in a patient’s treatment plan, and
The 28-Day Gout Diet Plan reinforces the importance of building and fostering a
relationship, and having an ongoing dialogue between patient and physician.
From a physician’s perspective, I feel this book serves as a valuable and exceptional
resource for gout sufferers. I will certainly recommend that my patients with high uric acid
or gout heed Sophia’s nutritional expertise and explore her joyful culinary creations
presented in this well-designed, well-researched, and informative book. It’s never too late to
take charge of your health, and The 28-Day Gout Diet Plan is the definitive way to help you
get started.
—Arun Mukherjee, MD, MRCP, FACP

Newton-Wellesley Physicians, Primary Care
An affiliate of Partners Healthcare
INTRODUCTION
If you are reading this book, you or a loved one has gout. Purchasing this book means you have just
made a significant investment in your healthy life. Not that I wish gout on anyone, but, if
you’re going to develop it, now is a good time. Thanks to decades-long research, we now have
better insight into what gout is all about. You are not alone. Gout is on the rise globally, with
a direct correlation to the prevailing increases in obesity, diabetes, and cardiovascular
disease. Researchers report these conditions are a direct result of unhealthy lifestyle
changes that include less exercise and 24/7 access to processed foods.
While there is no cure for gout, this book introduces you to the latest medical findings
and gives you solid nutrition advice on what healthy foods to eat—both to avoid gout flares
and decrease any long-term health risks associated with gout.
So, in addition to being a cookbook to help you (deliciously) manage gout, this is also a
book with a bit of science tossed in to help you understand the condition better, leading to
better self-care and disease management. Science helps us understand how our bodies work,
and it’s important to understand what makes gout tick.
I have been a registered dietitian for 35 years. I’ve seen a lot of diet trends, met with
thousands of patients, and have counseled on countless diets in my career, but the one I was
most apprehensive about was the low-purine diet. With trepidation I would enter a patient’s
hospital room to review the diet restrictions with them. As I read the list aloud, I would think
to myself. “Who eats sweetbreads and meat extracts?” I admit it now—I probably didn’t do
such a great job instructing them, mainly because I didn’t really understand the disease or
the diet very well myself.
Unlike some other medical conditions, gout really hurts. A patient shared that during a
flare, the light wind from a fan blowing on his foot felt like an arrow piercing through it.
Another was perplexed at how he went to bed feeling okay, and woke up wondering how he
broke his ankle while sleeping.
As physically debilitating as gout is, it can also take an emotional toll and impact quality
of life. People feel isolated at social gatherings because of their food restrictions, and many
are reluctant to plan future activities, unsure how they will be feeling. The fear of the
unknown adds anxiety to everyday living for some people. Sleep is disrupted, which leads to
fatigue that affects work and home responsibilities. And many live in fear of an impending
attack. Gout hurts physically and emotionally.
One of the more startling things I learned is that gout treatment plans have poor
compliance rates as compared to other diseases. While it is the most medically well
understood of all the diseases (we know its cause and how to treat it), it is the most
misunderstood by patients. Education is a key component to gout management. It is a
chronic disease but only seems to get everyone’s attention when an acute attack occurs. Who
wants to talk long-term treatment plans when your big toe won’t stop throbbing?
The best time to talk with your health care provider is when you are not having an attack.
They are your primary source of reliable, well-established medical information—not the
internet. Schedule an appointment and talk long-term strategies. Education and
implementing what you’ve learned take time, but it is vital to achieving success for long-
term gout management.
This book is not intended to replace any advice given to you by your health care provider.
Rather, it provides tools to help you comfortably communicate with them to ensure healthy
outcomes now and in the future.
Everything you need to get started is at your fingertips. Meal planning, in general, can be
a chore. Add to it the need to choose foods carefully and it can seem like a daunting task. So, I
have designed a gout-friendly, 28-day meal plan with accompanying weekly shopping lists to
relieve the burden and take the guesswork out of eating to manage your condition. I provide
recipes that can be customized to fit different dietary needs. And in addition to day-to-day
menu recommendations, you’ll find simple and manageable strategies so you can enjoy
dining out, vacation, and holiday experiences. You’ll be covered from Week 1 through Week
4 with tips to help you through those challenging times we all encounter. On Week 5 and
beyond, know that I am with you in spirit and you’ll have all the tools you need for success.
Eating is one of life’s greatest pleasures. It’s time to take control and discover good food
that has been scientifically proven to help manage gout, so you can get back to living your
best life possible—pain free.
PART ONE
The Gout Diet and Meal Plan

Part One introduces you to the medical science of gout—how
to treat it with medications and diet therapy, and the long-term
medical risk factors. You’ll also find a gout-friendly, 28-day meal
plan designed to help lower uric acid levels, as well as helpful
tips to manage day-to-day living, special occasions, vacations,
and dining out.
CHAPTER 1
What Is Gout?
H
aving a high uric acid level in your body is a predisposing factor for gout, and as far back as
the mid-nineteenth century it had been determined that there is a direct relationship
between elevated uric acid levels in the body, crystal formation in the joints, and developing
gout. Chapter 1 introduces you to some scientific information; having solid knowledge about
the medical component of this condition is critical for understanding how to manage gout
effectively. No one with gout wants to experience the severe, disabling pain that a gout flare
brings on, or live in fear of the next attack.
Long ago gout was touted as the disease of kings due to their overindulgence in rich food
and wine. Today, it is the most common form of chronic inflammatory arthritis in men, ages
45 and older, and in postmenopausal women. Gout is characterized by a condition called
hyperuricemia, which is an elevated level of uric acid in the blood. Left untreated, these high
levels of serum uric acid deposit monosodium urate (MSU) crystals in the joints or around
soft tissue. It’s these needle-like crystals that cause pain and can debilitate people for weeks
when they are having a gout attack. The disease presents itself as acute and episodic and
results in severe pain, with a feeling of stiffness, heat, redness, and swelling in the afflicted
joint. The most common site for a gout attack is the big toe, but it can also occur in an ankle,
knee, heel, wrist, finger, or elbow. It can affect a single joint or multiple joints at one time.
Approximately one-third of the uric acid in the body comes from foods we eat; the
remainder is inherently derived from our bodies. Uric acid is a compound produced in the
liver from the breakdown of purines and is excreted primarily by the kidneys in our urine.
Purine comes from the foods we eat and is also created by our bodies. Significant sources of
dietary purine include animal organ meats such as sweetbreads, liver, and kidney; red meat;
certain seafood; and beer and liquor. Purines are also natural and necessary substances
found in our body that make up DNA and RNA—the basis of our body’s genetic blueprint—
and also play a significant role in how energy is produced in our bodies.
Uric acid crystals can also collect in the kidneys and form kidney stones. About 20
percent of gout patients will also develop kidney stones.
HYPERURICEMIA
You just learned that having abnormally high levels of uric acid in the blood is called
hyperuricemia. These elevated levels occur either from the body producing too much uric
acid, or the kidneys inadequately removing it from the body. Hyperuricemia itself is not a
disease but it appears to be the main, if not the only, risk factor for gout. Years of
epidemiological evidence supports a causal relationship between elevated uric acid levels in
the blood and gout. These studies found that as serum uric acid rose, so did the relative risk
for developing gout. That said, not all people with hyperuricemia will develop gout. In fact,
up to two-thirds of people with hyperuricemia never develop symptoms.
Over the past few decades research studies have identified a rise in the prevalence of
hyperuricemia and, by association, an increase in gout not only in the United States, but
globally. According to the National Health and Nutrition Examination Survey (NHANES),
2007–2008, approximately 8.3 million people in the United States have gout. The evidence
correlates a direct increase in uric acid levels to multiple factors that include changes in diet
and lifestyle, a rise in medical conditions such as obesity, diabetes, hypertension, and kidney
disease, as well as genetics, gender, and certain types of diuretic medications.
Hyperuricemia is commonly described as a “serum urate (another word for uric acid)
concentration greater than 6.8 mg/dL.” Above a certain uric acid threshold (greater than 6.8
mg/dL), monosodium urate crystals can begin to form and get deposited into joints. The goal
is to maintain lower serum urate concentrations so fewer crystals are produced and
deposited, which reduces gout flares.
Testing Uric Acid Levels

The blood test for uric acid is called serum uric acid (sUA) and is measured in
milligrams per deciliter (mg/dL). Milligrams per deciliter is a measurement that
indicates the amount of a particular substance in a specific amount of blood. In
this case, it’s the amount of uric acid in blood.
Issued by the American College of Rheumatology (ACR), the “2012 American
College of Rheumatology Guidelines for Management of Gout” were developed
using input from national and international medical experts. The guidelines
recommend testing serum urate levels 2 weeks or more after a gout flare
completely subsides. They also suggest regularly monitoring serum urate every 2
to 5 weeks during urate-lowering therapy, including continuing measurements
every 6 months once the serum urate target is achieved. This gives practitioners a
better perspective as to how compliant people are being with their medication, or
if there is something else going on medically that needs to be addressed.
Keeping serum uric acid levels below 6 mg/dL helps reduce the likelihood of a
gout attack. In people with greater disease severity, such as those with tophi (an
accumulation of monosodium urate crystals), ACR recommends a serum urate
level below 5 mg/dL to achieve better disease control.
THE STAGES OF GOUT

To gout sufferers, managing gout can seem like a full-time job. While some people might
experience a sense of foreboding that a gout attack is imminent, others are hit out of the blue,
most often at night.
The four stages of gout are classified according to the symptoms of the disease:
Stage 1: Asymptomatic hyperuricemia
Stage 2: Acute gouty arthritis
Stage 3: Intercritical gout
Stage 4: Chronic tophaceous gout
Each stage has its own protocol for managing, or at least minimizing, the physical pain
and emotional stress while dealing with this chronic condition.
STAGE 1: ASYMPTOMATIC HYPERURICEMIA

Patients with asymptomatic hyperuricemia do not require treatment and may not even
know they have it. Asymptomatic, by definition, means there are no symptoms of disease.
Stage 1 is, essentially, a silent phase, as there are no obvious symptoms such as pain. But this
is the time that MSU crystals begin to form and start to deposit in joints if serum urate
concentrations exceed 6.8 mg/dL. These deposits can precede gout attacks, which can be
triggered by the movement of crystals. Asymptomatic hyperuricemia can persist for many
years without progression.
STAGE 2: ACUTE GOUTY ARTHRITIS

Symptoms of acute gouty arthritis, also known as acute gout, include excruciating pain,
redness, warmth, and swelling in a joint. Gout flares or attacks most often begin at night
while people are sleeping. The greatest severity of the flare occurs within 12 to 24 hours of
onset. The attack can last from days to weeks and can resolve on its own. The goal of
treatment in this stage is to provide prompt pain relief. Anti-inflammatory medications help
control the pain and several studies have confirmed that an ice application to the joint helps
as well.
Try to notice what may have set off an attack. Conditions such as a change in medication;
diet or alcohol intake; trauma to a joint; surgery; dehydration; low body temperature; or low
blood cortisol levels can all provoke a gout flare. Attacks can also occur with normal, or even
low, serum urate concentrations at the time of the acute event. An interesting note is that
serum uric acid levels tend to decrease during acute attacks. As the disease progresses, acute
gout flares can become more frequent and may take longer to resolve.
STAGE 3: INTERCRITICAL GOUT

Once a gout attack resolves, one enters a symptom- and pain-free interval referred to as an
intercritical (“between attack”) period. There’s no way to know how long this stage will last.
It can be months or years before another gout attack occurs. It’s important to understand
that urate crystals may still be silently forming and depositing in your joints during this
latent period.
This is an opportune time to talk with your health care provider to strategize and develop
an individualized treatment plan that is manageable and that you can comply with long term.
It’s important to review your medication schedule and discuss ways to reduce uric acid
levels to prevent future gout attacks.
Because diet is one way to keep uric acid levels under control, it’s also the perfect time to
meet with a registered dietitian to discuss lifestyle changes and focus on a healthy eating
plan. The diet recommendations outlined in this book are designed to provide balance and
variety and to encourage good eating patterns. The meal plans and recipes have been
developed with the help of scientific studies that have proven which foods can help lower
uric acid levels and keep gout flares at bay.
Dealing with Gout Flares

The sooner you treat the pain, the better. Getting treatment within the first 24
hours of the start of an attack can lessen its length and severity.
• Take over-the-counter anti-inflammatory medication immediately—but not
aspirin, as it can worsen an attack.
• Call your health care provider to report the flare.
• Continue to take your gout medicine as prescribed.
• Apply ice to the affected joint for 20 to 30 minutes, several times a day, which
can also help ease the pain.
• Elevate your joint for the next 24 hours and, if you must walk, use a cane to
relieve additional pressure.
• Avoid tight clothing or socks.
• Drink a lot of fluids; aim for 8 to 16 cups of fluids a day, at least half being water
(no alcohol or sweetened soda or juice).
• Relax, as stress can aggravate gout.
Know the flare will pass and that a combination of eating well, as prescribed in
this book, and maintaining a healthy lifestyle can lessen the frequency of flare-
ups.
STAGE 4: TOPHACEOUS GOUT

People who experience repeated gout flares or persistent hyperuricemia for many years can
develop tophaceous gout. Chronic tophaceous gout is characterized by an accumulation of
large numbers of densely packed urate crystals, or lumps, called tophi. They can take years to
develop and may be calcified (hardened), but they are not painful. However, they can become
inflamed and cause symptoms like those of a gout flare.
While tophi can be visible to the eye on a physical examination, pathology exams and
imaging testing are more accurate methods to diagnose them. Tophi can be found in areas of
the body with soft connective tissue, such as on ears, finger pads, tendons, bursae, joints, or
ligaments. Tophi are distinctively characteristic of gout. The continued deposition of
crystals can cause erosion of the bone and eventually progress to joint damage and a
deformity called gouty arthropathy.
DIAGNOSIS
As gout is a form of arthritis, it shares some of the same symptoms as other arthritic
conditions. What distinguishes it from the others, however, is that the joint pain and
inflammation associated with gout can resolve on their own, and flare-ups are followed by a
period with no symptoms. It’s important to have an accurate diagnosis of gout before any
medical treatment plan begins. A rapid and prompt diagnosis is also very important, as
untreated gout can lead to other medical health risks (see Gout and Comorbid Diseases, for
more information).
The gold standard for definitively diagnosing gout is a procedure called arthrocentesis,
or joint aspiration. Fluid in the joint, known as synovial fluid, is removed from the affected
joint capsule by a needle and syringe and examined under a microscope for the detection of
monosodium urate (MSU) crystals. This is an invasive procedure and it doesn’t give a
thorough evaluation as to the extent of the crystal deposits that have occurred. It can also be
painful. This test is usually recommended for new gout sufferers to get a baseline view to
identify if crystals are present yet.
Alternatively, health care providers can diagnose gout using well-established diagnostic
methods that include:
• A physical examination: Your health care provider will ask how quickly the pain
started, what medications you are taking, and what foods your diet includes.
• Measuring uric acid levels in the blood: Remember, a high level of uric acid in your
blood doesn’t necessarily mean you have gout, just as a normal level doesn’t mean you
don’t have it.
• Prior medical history of gout, as well as any family member’s personal medical
history of gout. Recent advances in research have identified some genetic mutations
that predispose a person to hyperuricemia, but have not conclusively determined the
hereditary risk for gout.
• Imaging studies, such as X-ray, ultrasonography, magnetic resonance imaging (MRI),
and dual-energy computed tomography (DECT) scans, are especially useful to detect
uric acid crystals in joints between flares.
YOUR MEDICAL TEAM

A multidisciplinary, integrated medical team approach offers the most effective
treatment plan for managing gout. These health care professionals include your primary
care physician, rheumatologist, and dietitian. Let’s consider the role of each.
Primary Care Physician

A primary care physician is trained in internal medicine and has a continuing responsibility
to oversee and provide a patient with a comprehensive medical treatment care plan. Your
primary care physician is your first point of contact for the coordination of all your medical
concerns. It’s important to have a good level of communication with them, as research
demonstrates an effective doctor-patient relationship plays an integral role in the quality of
health care delivery.
Rheumatologist
A rheumatologist is a board-certified physician who specializes in the treatment of
autoimmune and musculoskeletal (joint, muscle, bone) disorders commonly referred to as
rheumatic diseases. In the case of gout, if uric acid levels are not improving and joint pain is
not resolving, the primary care physician will refer you to a rheumatologist for their medical
expertise and clinical evaluation. As experts in the treatment of arthritis, rheumatologists
examine the patient to learn whether gout is the cause of their arthritis and will review
medication treatment plans. The American College of Rheumatology guidelines denote
criteria for when a referral to a rheumatologist is beneficial to act as a resource to primary
care doctors.
Questions to Ask Your Doctor

Whether you are newly diagnosed or have chronic gout, your health care provider
remains your principal source for reliable and accurate information regarding your
medical condition. Here are some questions you can ask for optimizing
communication.
What is gout?
What causes gout?
What are the symptoms of gout?
Can gout be cured?
Is gout genetic?
Is there a test for gout?
How is gout treated?
What is the long-term goal of gout therapy?
Is there a special diet to follow?
Are there any lifestyle changes to make?
Does losing weight help gout?
Do I have to stop drinking alcohol altogether?
Are there medications to prevent gout flares?
How do the medications work?
Do I have to take the medications for the rest of my life or just during an attack?
How often should I have blood work done?
What can I do to prevent another gout attack?
What do I do if I have a gout attack?
Can high uric acid levels have serious long-term consequences, and if so what can
I do to prevent them?
What’s the next step if I can’t lower my uric acid levels?
Should I see a rheumatologist?
Registered Dietitian
As a member of the Academy of Nutrition and Dietetics, a Registered Dietitian (RD) or
Registered Dietitian Nutritionist (RDN) has met the minimum academic and professional
requirements to earn the RD or RDN credential and to distinctively qualify as a food and
nutrition expert. A registered dietitian is highly trained and is the sole medically recognized
expert in the field of nutrition to treat and prevent diseases.
Registered dietitians provide current, evidence-based nutrition practices to achieve
healthy outcomes for specific medical conditions. They can prescribe a personalized menu
plan to meet individual medical needs, and can teach you how to incorporate gout-, heart-,
and kidney-friendly foods into your diet to maintain long-term health.
MEDICATION TO TREAT GOUT

The choice of medications used to treat gout relate directly to the stage of the disease (see
here), as well as other medical conditions that include kidney disease, risk for bleeding, or
history of a gastrointestinal ulcer. This section discusses the medication treatment plans for
effective gout management. Many studies have reported very low rates of adherence to
urate-lowering therapies (ULT) among gout sufferers. These therapies are an effective
means of controlling hyperuricemia, and sticking with the medication treatment plan
prescribed by your health care provider is proven to be the best way to prevent future gout
attacks and minimize kidney damage. It’s essential to understand that ULT treatment is
lifelong.
First up are the best established medications prescribed for gout attacks with the
primary goal of reducing pain. Anti-inflammatory medications are the best treatment for
gout flares and should be started at the onset of a flare. This treatment is usually short term
and limited to the duration of the flare. The most common anti-inflammatory agents for gout
flares are:
• Nonsteroidal anti-inflammatory drugs (NSAIDS), such as naproxen and ibuprofen,
which work to reduce swelling in a joint and quickly relieve the pain of an acute gout
episode. They can shorten the length of an attack, especially if taken within the first 24
hours.
Note: NSAIDS are contraindicated for patients with chronic kidney disease;
you should not take NSAIDS if you suffer from chronic kidney disease. Aspirin is
not recommended to treat gout and can actually worsen symptoms.
• Glucocorticoids, also known as anti-inflammatory steroids, may be taken in pill form
or by direct injection into an involved joint. These medications need to be tapered and
should not be stopped abruptly without medical advisement. Prednisone is a common
steroid given for gout.
• Colchicine, a plant alkaloid, is derived from plants in the lily family, including meadow
saffron and autumn crocus, and has been used to treat gout for more than 2,000 years. It
has known gastrointestinal side effects.
Next are the first-line medications used for preventive long-term management of
hyperuricemia. Their job is to maintain lower uric acid levels in the body. Reducing serum
urate levels between flares is key to avoiding crystal formation and preventing gout attacks
from occurring or reoccurring. They include the uricostatic agents that reduce the
production of uric acid in your body, and are often referred to as XOIs (xanthine oxidase
inhibitors). These include allopurinol, oxypurinol, and febuxostat.
Uricosuric agents, on the other hand, work by increasing the urinary excretion of uric
acid by the kidneys. They include probenecid, benzbromarone, and the most recent—
lesinurad.
It’s important to note that some of these medications can temporarily trigger flares, but
do not discontinue them without your physician’s advice. New medications are in
development as well, which have different target mechanisms.
GOUT AND COMORBID DISEASES

The definition of comorbidity, according to Merriam-Webster’s dictionary, is a condition
“existing simultaneously with and usually independently of another medical condition.”
This simply means that some medical conditions coexist with one another. The
comorbidities of gout include hypertension and cardiovascular disease, chronic kidney
disease, diabetes, obesity, and joint and bone disease. Many of these chronic diseases have a
direct impact on uric acid levels in the body. As we already know, hyperuricemia is the
number one risk factor for developing gout. Effective treatment and better management of
uric acid levels in gout is extremely important, not only to improve quality of life but also to
ensure the reduction of these associated disease comorbidities.
Let’s look at these medical conditions individually to further understand the reasons
compliance with gout therapy is so crucial.
GOUT AND CHRONIC KIDNEY DISEASE

Almost 40 percent of patients with gout have chronic kidney disease. A symbiotic
association exists between these two diseases. We know that gout results from the kidneys
not excreting uric acid efficiently, allowing hyperuricemia to occur and uric acid crystals to
form. Over time, these crystals can damage the kidneys, impairing kidney function. So, in
this unique circumstance, kidney disease can lead to gout or gout can lead to kidney disease.
According to the National Kidney Foundation, one in five people with gout will develop
kidney stones—a product of uric acid. Left untreated, kidney stones can cause kidney
infections and damage.
GOUT AND OBESITY
Excess weight can lead to diabetes and cardiovascular disease, putting people at a higher
risk for gout. According to research studies, about 70 percent of people with gout are
overweight and 14 percent are obese. Extra weight puts a strain on the kidneys, making it
harder for them to remove uric acid. Studies have also shown that being obese increases
your risk of developing gout sooner than someone of normal weight. Simply put, the more
you weigh, the greater the risk of having recurrent gout attacks. Even a small amount of
weight loss can lower uric acid levels.
GOUT AND CARDIOVASCULAR DISEASE

Research has indicated a causal relationship between hyperuricemia and cardiovascular
disease. Because of the potential effect high uric acid has on blood vessels, people with gout
are twice as likely to suffer a heart attack or stroke as those without gout. Epidemiological
data also show a connection between hyperuricemia and hypertension, demonstrating that a
decrease in serum urate levels improves blood pressure control.
GOUT AND DIABETES

With diabetes, either your body doesn’t produce enough insulin, the hormone that regulates
the movement of sugar out of the blood and into the cells, or your body resists the effects of
insulin, not letting it do its job to lower blood sugar. Elevated blood sugars (hyperglycemia)
can damage blood vessels, which is a risk factor for developing cardiovascular and kidney
disease. Uncontrolled diabetes can damage the eyes, kidneys, nerves, and blood vessels.
Insulin’s primary role is to lower blood sugar. But when people are overweight or obese,
cells become resistant to letting it in—a condition referred to as insulin resistance. Blood
sugar levels remain elevated, tipping off the pancreas to produce more insulin. Now there’s
an elevated level of insulin circulating throughout the body, which can interfere with the
kidneys’ ability to excrete uric acid. The excess uric acid in the body can lead to gout and gout
attacks.
GOUT AND JOINTS

We already know that hyperuricemia can lead to gout. Left untreated, progressive gout can
be a long-term problem with permanent joint damage and constant pain. Gout symptoms
can mimic the pain of another form of inflammatory arthritis called osteoarthritis (OA),
which develops more slowly. A link has been established between gout and OA but further
research is needed to understand the pathological relationship between the two. Being
overweight is a common risk factor for gout and OA, so maintaining a healthy weight is
important. Being overweight also adds more stress to the joints, causing more bone damage.
A 2005 study of overweight and obese individuals with knee arthritis demonstrated that
every one pound of excess weight exerts about four pounds of extra pressure on your knees.
That means being 10 pounds overweight adds 40 pounds of extra pressure on the joint.
Conversely, losing 10 pounds relieves 40 pounds of extra pressure on the joint—this
relatively small amount of weight loss can greatly improve symptoms.
Tips for Successfully Managing Gout
While no cure exists for gout, making healthy lifestyle choices and maintaining
medication compliance play key roles in how well it is controlled. With the right
medicine, diet, and treatment plan, flares can be reduced and you can live pain
free.
1. The first step to successfully managing gout is understanding fully what’s at
stake with this disease. One of the American College of Rheumatology’s top
recommendations is for more education on diet, lifestyle choices, treatment
plans, and better medical management of comorbidities (see here). This
process begins with a conversation with your doctor and focuses on a
comprehensive education plan that includes the importance of medication
and diet compliance, and the long-term health risks associated with chronic
uncontrolled hyperuricemia.
2. Diet is one critical component of managing gout, but taking your
medication as prescribed by your health care provider is essential for
keeping uric acid levels down. One research study reported that gout
patients had the worst compliance rate for taking prescribed medications
compared to other chronic conditions including hypertension, diabetes,
thyroid disease, and high cholesterol. While you are the only one that can
take your medications, studies show that social support from family, friends,
or caregivers is important in helping people maintain good adherence
practices to their prescribed medication and diet regimens.
3. Science tells us that comorbidities, like diabetes, cardiovascular disease,
and chronic kidney disease, can develop over time from poorly managed
gout. A 2015 European study of 3,079 gout patients found 68 percent had
high blood pressure, 59 percent had high cholesterol, and 24 percent had
type 2 diabetes. Unfortunately, some people view gout attacks as episodic
—seeking treatment only for pain relief—and don’t see the big picture
when it comes to their overall health. This is most likely true of the
asymptomatic hyperuricemia stage where there are no overt symptoms,
but elevated uric acid levels can still exist, which increases the risk of
developing health comorbidities.
4. The 28-day gout-friendly meal plan and recipes in this book are invaluable
resources to help you start on the path to healthy living with gout. Eating a
heart-healthy diet, exercising regularly, staying well hydrated, and watching
your weight are important components of successful gout self-
management.
5. After speaking with your health care provider, and with a more
comprehensive understanding of gout, schedule an appointment with a
registered dietitian. This nutrition expert will review your complete medical
history, evaluate your food intake patterns, develop a personalized health
plan, and offer lifestyle recommendations that are manageable and
sustainable for long-term well-being.
CHAPTER 2
Gout and Nutrition

T
he diet and lifestyle management tools for gout are not based on any popular diet trend.
Instead, the dietary recommendations for gout are deeply rooted in decades of the best
available research being conducted worldwide. This section addresses some of the latest
epidemiological evidence that supports a whole food, nutrient-dense, heart-healthy
approach to eating for managing gout. Remember, adopting healthy lifestyle habits
sustainable for the long haul are the key components of an effective gout treatment plan.
NUTRITION AND TREATMENT OPTIONS

As we learned in chapter 1, the body breaks down purines into uric acid, and elevated uric
acid levels can lead to gout. Rather than concentrate on purines solely as a causal factor for
high uric acid levels, research has now identified which foods may actually help lower uric
acid levels.
Fruits and vegetables are excellent sources of antioxidants, fiber, vitamins, and minerals
that help our bodies stay in tiptop shape. Adding these nutrient-rich foods into your diet not
only supports overall wellness, but recent evidence has shown that consuming a fruit and
vegetable-based diet alkalinizes urine, increasing uric acid excretion, which naturally
lowers uric acid levels and helps prevent gout attacks.
THE MOST RELIABLE NUTRITION RECOMMENDATIONS ARE BASED ON SCIENCE

The following diets have been proven to lower uric acid levels.
DASH Diet
Endorsed by the National Institutes of Health and American Heart Association, the Dietary
Approaches to Stop Hypertension (DASH) diet has been proven to reduce blood pressure
and prevent cardiovascular disease, which can accompany gout (see here). The good news
for gout sufferers is the DASH diet may also help lower uric acid levels.
The DASH plan focuses on nutrient-dense whole foods that include low-fat dairy
products, nuts and legumes, whole grains, heart-healthy fats, and fruits and vegetables. It
also limits consumption of sodium, sweetened beverages, and red and/or processed meats.
The dual role that DASH plays in gout—lowering blood pressure and uric acid levels—earns
it an A+ rating. For this reason, 64 DASH-compliant recipes are included in this book.
Low-Purine Diet
Historically, conventional dietary recommendations for gout care have focused on
restricting purine-rich foods. A decade-long study is shedding new light on this diet.
Researchers now distinguish between animal and other protein sources of purine as it
relates to hyperuricemia. The Health Professionals Follow-Up Study, which evaluated the
influence of diet on illnesses, concluded that those participants with the highest meat and
seafood intake—the top 20 percent—increased their risk of gout by almost 50 percent. The
consumption of purine-containing vegetables, such as beans, lentils, mushrooms, and peas,
did not affect uric acid levels.
As a result, the American College of Rheumatology (ACR) guidelines advise a limit on the
serving sizes of red meat and seafood, while vegetables are unrestricted and encouraged as a
part of a healthy menu plan. A recommended serving size of red meat and seafood is less
than 6 ounces a day. All the recipes in this book are gout friendly, but some include
moderate-purine foods like cod or haddock, clams, halibut, salmon, and shrimp as they
provide great nutritional value in your diet.
Low-Fructose Diet
Fructose, a naturally occurring sugar found in fruits, may also be linked to uric acid levels.
As the body breaks down fructose, purines are released, leading to high serum uric acid
levels. High-fructose corn syrup is a manmade sweetener produced from corn and composed
of 55 percent fructose. For the past few decades, it has been found in abundance in
commercially prepared baked goods, and especially in sweetened soft drinks. In one study,
drinking sugar-sweetened soft drinks clearly increased the risk of gout in men, with a direct
correlation to the volume consumed—the more they drank, the greater the risk for
developing gout. Excess fructose also contributes to obesity, a known risk factor for gout. No
recipes here use high-fructose corn syrup, but I have included fresh fruits, especially those
that are significant sources of vitamin C and that have been proven to help lower uric acid
levels naturally.
Why Is a Gout Diet So Hard to Manage?

Gout is a well understood disease but remains poorly managed for a variety of
reasons. Misinformation gathered from the internet, from a person who knows
someone with gout, from a waitress taking your order, or even from older
physicians still treating gout with outdated medical modalities, all add to the
complexities of managing gout. Many people also feel that diet alone can
sufficiently manage their gout, but according to the American College of
Rheumatology, diet changes may only yield a 10 to 18 percent drop in uric acid
levels, which is not enough to dissolve crystals.
Obesity, hypertension, kidney disease, genetics, gender, not following doctor’s
orders, and side effects of some medications can also indirectly increase uric acid
levels, making treating gout challenging for health care providers. Being properly
educated on gout from a reliable medical source and having a very good working
relationship with your health care provider are essential components of
successful gout management.
FOOD: THE GOOD AND THE BAD

Popular, trendy diets often define themselves by the foods they omit, but a much healthier
focus is incorporating a diversified, whole-foods approach to your eating. It’s all about smart
eating nowadays—just think of all the good foods you can eat instead of those you can’t! The
American College of Rheumatology recommendations have liberalized the diet. Making
sensible food choices and applying moderation is key advice for maintaining a healthy, well-
balanced diet.
HEALING FOODS
Including the following foods in your heart-healthy diet can help you manage your gout by
lowering uric acid levels.
Cherries: Researchers in 1950 were the first to report on this fruit’s positive impact on
gout. Eating cherries restored serum uric acid levels to normal, and participants also
reported less joint pain. Decades later, studies continue to support their health benefits.
A recent study looked at the effects that eating fresh cherries or drinking cherry extract
had over a two-day period; there was a 35 percent lower risk of gout attacks in the cherry
group compared to the no-cherry group.
Researchers believe the antioxidant compound in cherries, anthocyanin, has anti-
inflammatory properties and agree further studies are needed. For now, they are not
discouraging the use of cherries in addition to physician-prescribed medications. I’ve
included several recipes that incorporate the antioxidant power of cherries, but they can
be added to any recipe or just eaten as a snack. So go ahead and start your day with a
Juicy Cherry Smoothie or end it with Frozen Yogurt with Cherry Compote on top!
Vitamin C: This water-soluble vitamin helps build and repair cell tissues and has
antioxidant properties that support a healthy immune system. Research now
demonstrates it also has a protective effect against developing gout by increasing the
renal excretion of uric acid by the kidneys. Some vitamin C–rich foods to add to your diet
include dark green vegetables, tomatoes, potatoes, bell peppers, berries, guava, all citrus
fruits, kiwi, papaya, and melon, which are used in abundance in the recipes in this book.
Water: Water is an essential nutrient that plays a vital role in our bodies—and especially
in gout. The human body is largely made up of water and practically every cell in our body
depends on it to function. As a main constituent of blood, water transports nutrients to
cells all around the body, regulates body temperature (a flare trigger), and helps remove
waste products that include uric acid (another flare trigger).
Lack of fluids plays a critical role in the development of uric acid crystals. Earlier we
learned that dehydration can set off a gout flare; don’t wait until you are thirsty to
hydrate. To estimate how much water you should be drinking, divide your body weight
(in pounds) by two, and aim to drink that many ounces of water every day.
Coffee and Low-Fat Dairy: Studies have also looked at the uric acid–lowering effect of
coffee and low-fat dairy products. At this time, there are no formal recommendations
other than they can be used as a part of a normal diet.
FOODS TO AVOID
The “2012 American College of Rheumatology Guidelines for Managing Gout” were
developed over a two-year period by a special task force of national and internationally
renowned experts. The guidelines are based on epidemiological evidence and outline
specific recommendations that include medication, lifestyle, and dietary approaches to
managing gout.
The guidelines’ goals are to help manage the risk and frequency of acute gout attacks and
address the best medical management practices to prevent gout-associated comorbidities,
such as kidney disease and cardiovascular disease. They recommend weight loss, if obese;
exercise; stopping smoking; and staying well hydrated, in addition to an overall heart-
healthy diet for all individuals with gout.
The American College of Rheumatology dietary recommendations include:
AVOID LIMIT ENCOURAGE

Organ meats high in purine Serving sizes of beef, lamb, Low-fat or nonfat dairy
content (kidney, liver, pork products; vegetables
sweetbreads)
Any foods or beverages Serving sizes of seafood
made with high-fructose with high purine content
corn syrup (sardines, shellfish)
Any alcohol during a gout Serving sizes of naturally
attack, or for anyone with sweetened fruit juices
poorly controlled,
advanced gout
Table sugar and sweetened
beverages and desserts
Table salt, including in
sauces and gravies
Alcohol, particularly beer,
but also wine and spirits;
for men, limit to 2 servings
per day; 1 serving per day
for women
The Gout-Free Food Recommendations
So far, we have learned that gout is caused by a mix of genetics, lifestyle, and
environmental factors, and that having gout puts you at risk for developing
other medical conditions, or comorbidities. Obviously, two risk factors—gender
and genetics—are out of your control. Otherwise, you are pretty much in the
driver’s seat regarding setting the course of this disease. By implementing the
tools provided in this book—well-established medical information, a 28-day
meal plan, and easy-to-use recipes—you will be cruising down the road in no
time, enjoying a healthy eating plan you can comfortably manage.
There are fundamental strategies that promote healthy eating patterns for
everyone. They aim for balance and variety, and emphasize heart-healthy
recommendations—we all want a strong ticker! Healthy fats; whole fruits and
vegetables; leaner cuts of meats, poultry, and fish; nuts; and complex
carbohydrates that include whole grains and legumes should all be staples in
your diet. The meal plan and recipes included in this book are designed with
these key nutrients in mind. Let’s see how easily they fit into a gout-friendly diet
plan.
Sodium for Heart and Kidney Health

Both the American Heart Association and the DASH diet recommend limiting
sodium to approximately 2,300 milligrams per day. That’s the amount of sodium
in 1 teaspoon of salt. Controlling blood pressure helps the kidneys work more
efficiently. Use more spices and herbs to season foods and cook with less salt.
The recipes here burst with flavors from lemons and limes, which are packed
with vitamin C. Processed foods, such as canned soups, deli meats, and frozen
prepared meals, tend to be quite high in sodium, so pay attention to food labels.
Always choose the lower-sodium option.
Fat for Heart Health and Anti-inflammatory Benefits

The American Heart Association (AHA) and the DASH diet also recommend
limiting saturated fats, such as palm oil, palm kernel oil, and coconut oil, as they
raise LDL (bad) cholesterol. Avoid trans fats and partially hydrogenated oils
altogether. Choose heart-healthy polyunsaturated fats such as sunflower,
sesame, or safflower oils and monounsaturated fats such as olive oil, nuts, and
avocados. These types of fats help improve your cholesterol levels. Omega-3
fatty acids, found in cold-water fish, seeds, and nuts also help lower the risk of
heart disease and reduce inflammation throughout the body. The AHA
recommends eating fish at least twice a week to reduce cardiovascular risk.
Whitefish has a lower purine content and is a good choice to include in your
diet, for both gout and heart disease.
Sugar for Weight, Blood Sugar, and Uric Acid Control

Consumption of excess sugar has been linked to poor health conditions that
include obesity, diabetes, and metabolic syndrome—all comorbidities for gout.
Concentrated sources of sugar, such as candy, soft drinks, and baked goods,
raise blood sugars quickly, triggering an insulin response that can elevate uric
acid levels.
Choosing complex carbohydrates that are digested more slowly will keep
blood sugars in check. These include whole grains, legumes, fresh fruits, and
vegetables.
Limit your intake of added sugars from sweets and sugary beverages.
Balance for Weight Management

Excess weight negatively affects the body’s ability to function efficiently.
Losing weight helps keep blood sugars down and improves insulin sensitivity. It
controls blood pressure, and that means less strain on the kidneys. Obesity
promotes hyperuricemia, while weight loss leads to a reduction in uric acid
levels. Keeping your weight within a normal BMI level (less than 25) is a healthy
goal.
THE TRIGGER-FREE KITCHEN

By now, you understand that the diet for gout management involves a whole-foods approach
and includes more good-for-you foods. Having a well-stocked kitchen will ensure you eat
smart and have the right foods available for creating delicious meals that are gout friendly
and super healthy.
THE PANTRY
Some canned foods tend to be higher in sodium, especially soups, tomato products, and
vegetables. Pay attention to the Nutrition Facts label and choose foods that have less than 10
percent of the Daily Value in sodium. Rinsing some foods can help remove some sodium, but
purchase “no salt added” or low sodium if you can. Lowering sodium in your diet helps lower
blood pressure and protect the kidneys, which work hard to eliminate uric acid.
Beverages
• Tart cherry juice
• Water: plain bottled; naturally flavored seltzer
Canned Goods
• Artichoke hearts packed in water
• Beans, low-sodium canned
• Broth, low-sodium chicken and vegetable (less than 140 mg of sodium per 8-ounce
serving)
• Salmon, pouch, or low-sodium canned
• Tomato products, no-salt-added
Condiments, Oils, Vinegars
• Hot sauce: Louisiana-style, Frank’s RedHot
• Mustard: Chinese hot, Dijon, or dried
• Oil: chili, extra-virgin olive, light olive, sesame
• Soy sauce, low-sodium
• Sriracha
• Vinegar: apple cider, balsamic, red wine, rice
Grains and Legumes
• Pearl barley
• Bread and hamburger rolls, whole-grain
• Bread crumbs, whole-wheat
• Flour, whole-wheat
• Lentils, dried
• Oats: old-fashioned rolled, steel-cut
• Pasta, whole-wheat
• Rice: brown, wild
• Tortillas: corn, whole-wheat
Nuts, Seeds, and Dried Fruit
• Dried fruit: apples, cherries, cranberries, raisins
• Nuts: unsalted; walnuts, pine nuts
• Nut butter: unsalted, all-natural
• Seeds: chia, flax, sesame
Spices and Sweeteners
• Black pepper
• Capers
• Cayenne pepper
• Chili powder
• Cilantro, fresh
• Cinnamon, ground
• Coriander, ground
• Cornstarch
• Cream of tartar
• Cumin, ground
• Curry powder
• Dill
• Extract: almond, vanilla
• Garlic powder
• Ginger, fresh
• Honey
• Italian seasoning
• Maple syrup, pure
• Mrs. Dash, any blend you prefer, or other salt-free seasonings
• Oregano
• Red pepper flakes
• Rosemary
• Sage
• Salt: kosher and sea
• Sugar, brown, granulated
• Tarragon
• Thyme
• Turmeric, fresh root and ground
• Unsweetened cocoa powder
THE REFRIGERATOR
Studies have found that the use of low-fat dairy helps reduce uric acid levels, so keep your
refrigerator well stocked with these items. If you have dairy allergies, there are a variety of
milk substitutes commercially available, but these have not been proven to have an effect on
uric acid levels.
Dairy, Eggs, Dairy Substitutes
• Cheese: blue, feta, Monterey Jack, mozzarella, Parmesan, pepper Jack
• Eggs
• Greek yogurt, plain low-fat
• Milk, low-fat
• Orange juice
• Tofu, extra firm
Fruits and Vegetables
• Avocado
• Bell peppers
• Cherries, in season
• Citrus: lemons, limes, oranges
• Garlic
• Green vegetables: bok choy, broccoli, kale, spinach, Swiss chard
• Onions: shallots, scallions
• Pomegranate
• Sweet potatoes
Beef, Pork, Fish, Poultry
• Canadian bacon
• Fish: cod, flounder, haddock, halibut, salmon (wild or farmed)
• Pork tenderloin
• Poultry: low-fat cuts such as skinless chicken or turkey breast, or ground turkey or
chicken breast; turkey sausage
• Red meat, lean cuts such as flank, tenderloin, sirloin
THE FREEZER
Having a well-stocked freezer as a backup to those hectic days when you aren’t able to stop at
the grocery store is a lifesaver! I’m always asked whether frozen fruits and vegetables are as
healthy as fresh. The answer is yes, and frozen may even surpass the nutritional quality of
fresh. Just-picked, farm-fresh produce is loaded with nutrition and should be your first
choice. But the longer produce is in transit or stays on the supermarket shelf, the more
nutrients are lost. Once fruits and vegetables are picked, they sit in a warehouse before they
are hauled into a truck to be delivered to a grocery store and then finally make it into your
refrigerator. Conversely, when fruits and veggies are harvested for commercial freezing,
they are picked when fully ripe—at their nutritional peak. So, if you can’t eat just-picked
produce, frozen is the next best thing.
• Berries: blackberries, blueberries, cherries, strawberries
• Fish: see “The Refrigerator”
• Frozen yogurt, low-fat
• Lean red meats: see “Beef, Pork, Fish, Poultry”
• Pancakes or waffles, whole-grain
COOKING EQUIPMENT
It would be nice to have all the fancy kitchen gadgets a professional chef has to whip up a
meal, but having the fundamentals on hand works just fine. Some tools do speed up the
preparation process, and the quicker the better is an added benefit for our hectic lives. Lack
of counter or storage space and cost are certainly considerations. And there’s nothing wrong
with cooking the old-fashioned way. Our grandparents managed just fine!
Essentials
• 9-inch square baking pan
• 10- or 12-inch nonstick skillet
• 12-cup muffin tin
• Baking sheet
• Blender
• Grater
• Pots, assorted sizes
• Saucepan
• Slow cooker
Measuring
• Liquid measuring cup
• Set of dry measuring cups
• Set of measuring spoons
Mixing and Cutting
• Knives: chef’s, paring
• Mixing bowls: small, medium, and large
• Silicone scraper
• Spatula
• Whisk
• Wooden spoon
Miscellaneous
• Mason jars, small
• Parchment paper
• Ramekins
• Vegetable peeler
• Wooden skewers
• Zester
Nice to Have
• Apple peeler and corer
• Citrus juicer
• Food processor
• Indoor or outdoor grill
• Stove-top grill pan
When You Have Gout but the Rest of the Family Doesn’t
Today, no one with gout should feel like a castaway stranded on an island with
limited access to food options. As gloomy as the purine-restricted diet may seem,
studies have demonstrated that family members feel guilty about eating different
foods than their loved ones with gout. What should be enjoyable family time can
potentially turn into an unpleasant dining experience.
The good news is the most up-to-date science has loosened the parameters of
the traditional purine diet. Now, there’s more flexibility with food choices and you
are welcomed (and encouraged!) to eat like the rest of the family . . . but, this isn’t a
free pass to overindulge. You need to make sound and sensible decisions when it
comes to eating. Eat fewer processed convenience and fast foods, pay attention
to portion sizes, and choose the healthy foods as laid out for you in this book.
THE RECIPES
I have taken the latest medical science and combined it with some of Mother Nature’s best
offerings to develop a bountiful variety of gout-friendly, cook-friendly, and heart-healthy
recipes designed to help lower uric acid levels and manage your weight. What’s better than
good recipes? Recipes that are good for you!
TYPES OF DISHES
People live busy lives these days so these recipes are designed to not only be gout-friendly
and nutritious, but also easy to prepare. And because a good meal doesn’t have to break the
bank, these recipes call for simple, affordable ingredients. Most of these delicious meals are
ready in 30 minutes—start to finish. I also include some new flavors. Treat yourself to some
scrumptious dishes that are easy to make and yummy to eat. You deserve it!
HELPFUL LABELS
Throughout the book, I stress the importance of healthy eating because of the impact gout
has on your kidneys, heart, and weight over the long haul. I kept all these precious body parts
in mind while developing the recipes, incorporating the foods that help lower uric acid levels
naturally. At the top of each recipe, you’ll find labels that identify the diets the recipe
complies with, making it easier to select the ones for your specific medical needs. All
recipes in this book are DASH Diet friendly. This lifelong approach to healthy eating,
including whole grains, fruits, vegetables, legumes, and low-fat dairy and limiting sodium to
2,300 mg per day, offers variety and flexibility to everyday menu planning and helps control
blood pressure and weight. All recipes in this book are also Heart Healthy. Eating well
for heart health is important to everyone who wants a strong ticker! The American Heart
Association recommends no more than 5 to 6 percent of total calories come from saturated
fat. Based on 2,000 calories a day, that’s 13 grams per day.
• Diabetes Friendly: The DASH eating pattern can be helpful in managing diabetes. The
plan focuses on using more plant-based foods like fresh fruits and vegetables, whole
grains, nuts, seeds, and legumes, as well as lean protein, fish, and low-fat dairy products.
Highly processed, refined grains and sugar-sweetened beverages are not recommended.
• Gluten Free: You’ll be covered if you have celiac disease or are gluten sensitive.
• Kidney Friendly: It’s important to take stress off those workhorse organs by watching
out for excess sodium and potassium (the American Kidney Foundation recommends
limiting both to 2,000 mg per day), and moderating protein in your diet.
• Vegan/Vegetarian: Following vegetarian (including eggs, dairy, and honey) and vegan
(no animal by-products or honey included) diets helps lower blood pressure and reduces
the risk of developing heart disease and type 2 diabetes.
TIPS
Whether you are a pro in the kitchen or are just learning your way around, you can make
these recipes. Expert culinary tips are included with each recipe to offer recommendations
to simplify, modify, or diversify a recipe. I have also included some nutrition education
regarding the key nutrients that not only make these recipes healthy for you, but also are
major players in helping lower your risk of a gout attack and in lessening the inflammation
that accompanies such an attack.
CHAPTER 3
The Meal Plan

T
he fun is about to begin! It’s all about the good foods you eat from now on. This chapter puts
everything together for you—shopping lists, meal plans, recipes, cooking and preparation
pointers, snacking suggestions, and dining-out, vacation, and holiday tips. Toss the takeout
menus! Your kitchen will be sizzling with healthy meals you prepare and personally deliver
to your dining room table every day. Unfurl the tablecloth because you’ll be serving up some
fun and flavorful foods this month!
WEEK 1
Starting anything new can be overwhelming but if you’ve got your eye on the prize, it’s all
worth it in the end. I know that trying new foods can be intimidating, but once you see how
good healthy food can taste and how easy it is to prepare, you will be on your way to feeling
great. This 28-day plan will take the guesswork out of meal planning and is designed so
there’s no cooking at breakfast or lunch Monday through Friday—but be ready for some
extra preparation on the weekends. This book will provide all the fundamental tools you
need to make this a healthful and successful venture. So, enjoy the ride. We are on this
journey together!
WEEK 1 MEAL PLAN
BREAKFAST LUNCH DINNER SNACKS AND DESSERT

Sunday Salmon and Chicken Zoodle Spaghetti with Choose one or two snacks each day from
Kale Soup with White Chicken the snack list provided below, and treat
Scramble Beans Meatballs and yourself to some homemade, yummy
Marinara desserts this week!
Monday Juicy Cherry Spaghetti with Sirloin Tips • Veggie sticks with 2 tablespoons
Smoothie Chicken with hummus or ¼ cup low-fat yogurt dip
Meatballs and Mushrooms
Marinara and Brown • 3 cups unsalted popcorn
(leftovers) Rice • 1 cup melon chunks, grapes, berries, or
Tuesday Slow-Cooker Salmon and Lemon Pepper cherries
Fruit ‘n’ Oats Arugula Salad Cod with • 1 small piece of fruit
with Blackberry Lemony
Vinaigrette Sautéed • 3 pieces of dried fruit (apricots,
Greens especially prunes, cherries; dates)
Wednesday Honeyed Chicken Zoodle Black Bean • ¾ cup low-fat milk with 2 graham
Orange Soup with White and Veggie cracker squares
Pomegranate Beans (leftovers) Burritos
Yogurt • 10 unsalted almonds or 2 whole walnuts
Thursday Slow-Cooker Chopped Italian Asian Ground • 5 ounces low-fat vanilla Greek or
Fruit ‘n’ Oats Salad Turkey and Icelandic-style yogurt
(leftovers) Bok Choy Stir- • 4 whole-grain crackers and 1 ounce low-
Fry fat Cheddar or string cheese
Friday Juicy Cherry Asian Apple and Thin-Cut Pork • 4 whole-grain crackers with 2
Smoothie Cabbage Slaw Chops with tablespoons hummus or 1 tablespoon
with Roasted Gingered all-natural peanut butter
Chicken Applesauce
Saturday Red Bell Tuscan Bean, Salmon with
Pepper Kale, and Turkey Ginger-Cherry
Omelet Sausage Soup Sauce and
Spinach
WEEK 1 SHOPPING LIST

Eggs and Dairy
Eggs, large, 1½ dozen
Cheese, shredded Monterey Jack, ¼ cup
Cheese, shredded mozzarella, 2 ounces (½ cup)
Cheese, shredded pepper Jack, ½ cup
Milk, low-fat, ½ gallon
Yogurt, plain low-fat Greek, 1 quart
Produce
Apples, sweet-tart, 5
Baby arugula, 4 cups
Basil, fresh, 1 bunch
Bell peppers, red, 3
Bing cherries, fresh, 2 cups; and frozen, 1½ cups
Blackberries, fresh, ¼ cup
Bok choy, 1 head
Cabbage, 1 large head, or 1 (14-ounce) bag coleslaw mix
Carrot, 1
Celery, 1 bunch
Cilantro, 1 bunch
Cremini mushrooms, 8 ounces
Cucumber, 1
Dried fruit of choice,1 cup
Garlic, 3 large heads
Ginger, fresh, 2 (5- to 6-inch) pieces
Jalapeño pepper, 1
Kale, 2 bunches
Lemons, 3
Limes, 3
Onions, 4
Oranges, 6
Parsley, 1 bunch
Pomegranate, 1 or pomegranate arils (seeds), ½ cup
Red onion, 1
Scallions, 1 bunch
Shallots, 4
Spinach, 4 cups
Tomatoes, cherry, 2 cups
Tomato, small, 1
Zucchini, large, 2
Canned Goods and Pantry Items
Artichoke bottoms (packed in water), no-salt-added, 1 (14-ounce) can
Black beans, low-sodium, 1 (15.5-ounce) can
Bread crumbs, whole-grain, 1 container
Chicken broth*, low-sodium, 3 quarts
Oats, steel-cut, 1 container
Rice, brown, 1 box
Spaghetti, whole-wheat, 1 box
Tomatoes, no-salt-added, diced, 1 (15.5-ounce) can
White beans, low-sodium, 2 (15.5-ounce) cans
*Note: If you plan to make homemade Poultry Broth, refer to the recipe and adjust this
shopping list accordingly.
Packaged Goods
Pecans, chopped, ¼ cup
Pine nuts, ¼ cup
Salmon, wild-caught, 2 (5-ounce) pouches
Bread and Bread-Like Products
Tortillas, whole-wheat, 4
Beef sirloin tips, 12 ounces
Canadian bacon, 3 ounces
Chicken breast, boneless, skinless, 8 ounces
Chicken breast, cooked, chopped, 2 cups
Chicken breast, ground, 12 ounces
Cod fillets, 4 (3-ounce)
Sausage, Italian turkey, 8 ounces
Pork chops, thin-cut, 4
Salmon fillets, 4 (3-ounce)
Turkey breast, 93% lean ground, 12 ounces
WEEK 1 TIPS
Even though I provide weekly grocery lists, it’s a good idea to scan the recipes before
you shop each week. Make sure to check the dates on perishable items you purchase,
especially meat and seafood.
Your kitchen should be stocked with the nonperishable ingredients listed in the
pantry list (see here); these items will be used over the course of the month. Some
spices may be new to you, but I promise they offer a blend of delicious flavors at each
meal!
Dinners are prepared nightly, while breakfast and lunch are prepped on the
weekend. A slow cooker is used for some recipes (this week it’s steel-cut oats) to help
you out. I have designed the menu to start on Sunday, so you can prep for the week
ahead. Plan to shop on Saturday and cook on Sunday.
Since this is your first week, it’s okay to take some shortcuts and purchase a cooked
rotisserie chicken for the luncheon salads. Low-sodium chicken broth is readily
available on store shelves, and shredded cabbage (coleslaw mix) is in the produce
section of the grocery store.
Looking ahead to this week:
On Sunday:
• Cook the steel-cut oats. The oatmeal can be refrigerated for up to 1 week, or it
can be frozen.
• Prepare the blackberry and Asian vinaigrettes, which can be refrigerated for up
to 3 days and 1 week, respectively. There is no substitution for taste when it
comes to fresh ingredients and bottled dressings are loaded with salt and sugar.
• You can use packaged wild-caught salmon for the arugula salad.
• Remember to limit servings of meat and seafood to less than 6 ounces per day.
WEEK 2
With Week 1 behind you—congratulations!—you are likely getting into the swing of things.
Organizing your lunch might be a new habit you’re developing, but planning ahead means
the difference between a healthy meal (and your health!) and that not-so-healthy fast-food
drive-through. Invest in storage containers that can accommodate leftovers and pack your
lunch after dinner to save time in the morning. Also, eat at the table, without any
distractions (that means putting away the electronics!) so you can enjoy your meal. Slow
down and give yourself plenty of time to eat. Remember, it takes 15 minutes for your brain
and stomach to communicate with one another.
WEEK 2 MEAL PLAN

Sunday Tomato and Open-Faced Flank Steak Choose one or two snacks each day from
Spinach Turkey Burger Chimichurri the snack list provided below, and treat
Frittata Caprese with Grilled yourself to some homemade, yummy
Vegetables desserts this week!
Monday Spiced Apple Salmon and Turkey with • Veggie sticks with 2 tablespoons
Walnut Arugula Salad Wild Rice and hummus or ¼ cup low-fat yogurt dip
Overnight with Blackberry Kale
Oats Vinaigrette • 3 cups unsalted popcorn
Tuesday Juicy Cherry
Tuscan Bean, Kale, Bell Pepper • 1 cup melon chunks, grapes, berries, or
Smoothie and Turkey and Tofu Stir- cherries
Sausage Soup Fry • 1 small piece of fruit
Wednesday Tomato and Spinach, Walnut, Almond-
• 3 pieces of dried fruit (apricots,
Spinach and Strawberry Crusted especially prunes, cherries; dates)
Frittata Salad with Citrus Salmon with
(leftovers) Vinaigrette Green Beans • ¾ cup low-fat milk with 2 graham
Thursday Spiced Apple Bell Pepper and cracker squares
Chicken
Walnut Tofu Stir-Fry Satay with • 10 unsalted almonds or 2 whole walnuts
Overnight (leftovers) Peanut Sauce
• 5 ounces low-fat vanilla Greek or
Oats
Icelandic-style yogurt
(leftovers)
Friday Honeyed Chopped Italian Steamer • 4 whole-grain crackers and 1 ounce low-
Orange Salad Clams with fat Cheddar or string cheese
Pomegranate Lemon • 4 whole-grain crackers with 2
Yogurt Fennel Broth tablespoons hummus or 1 tablespoon
Saturday Black Bean Buffalo Chicken Pork all-natural peanut butter
Breakfast Wrap Tenderloin
Burrito Fajitas with
Guacamole
Eggs and Dairy
Cheese, crumbled blue, 2 tablespoons
Cheese, grated Parmesan, ¼ cup
Cheese, shredded low-fat Cheddar, ½ cup
Cheese, shredded mozzarella, 1 cup
Eggs, large, 1 dozen
Milk, low-fat, 1 quart
Yogurt, low-fat plain Greek, 1 quart
Produce
Avocados, 2
Baby arugula, 4 cups
Baby spinach, 6 cups
Basil, 1 bunch
Bell peppers, green, 2
Bell peppers, orange, 1
Bing cherries, fresh or frozen, 1½ cups
Blackberries, fresh, ¼ cup
Carrots, 3
Cilantro, 1 bunch
Cucumber, 1
Fennel, 1 bulb
Garlic, 3 large heads
Ginger, fresh, 1 (6-inch) piece
Green beans, 2 cups
Jalapeño peppers, 2
Kale, 1 bunch
Lemons, 3
Limes, 8
Oranges, 3
Onions, 3
Parsley, Italian, 1 bunch
Pomegranate, 1, or pomegranate arils (seeds), ½ cup
Red onion, 2
Scallions, 1 bunch
Shallots, 4
Strawberries, 1 (1-pound) package
Tomatoes, cherry, 3 cups
Tomato, large, 1
Zucchini, 1
Almond meal, 1 bag
Artichoke bottoms (packed in water), no-salt-added, 1 (14-ounce) can
Black beans, low-sodium, 1 (15.5-ounce) can
Chicken broth*, low-sodium, 2 quarts
Coconut milk, lite, 1 (14-ounce) can
Oats, old-fashioned, rolled, 1 container
Peanut butter, all-natural, no-salt-added, ½ cup
Tomatoes, no-salt-added, diced, 1 (14-ounce) can
White beans, low-sodium, 1 (15.5-ounce) can
Wild rice, ¾ cup uncooked
*Note: If you plan to make homemade Poultry Broth, refer to the recipe and adjust this
shopping list accordingly.
Packaged Goods
Dried apples, ½ cup
Pine nuts, ¼ cup
Salmon, wild-caught, 1 (5-ounce) pouch
Walnuts, chopped ½ cup plus 2 tablespoons
Bread, whole-wheat, 1 loaf
Beef flank steak, 12 ounces
Canadian bacon, 3 ounces
Chicken breast, cooked, chopped, 1 cup
Clams, steamer or Manila, 3 pounds
Pork tenderloin, 12 ounces
Salmon fillets, 4 (3-ounce)
Sausage, Italian turkey, 8 ounces
Miscellaneous
Tofu, extra firm, 12 ounces
WEEK 2 TIPS
Before you head out shopping for this week’s groceries, review the meal plan and
recipes for Week 2. Check your refrigerator for any foods you can use this week—milk,
yogurt, parsley, fresh ginger, garlic, onions, etc. Leftover vegetables can also be used in
soups and stir-fries—I don’t want you to waste any food! Refer to the recipes for which
meals can be frozen, as well.
All recipes indicate serving sizes, so adjust accordingly based on your family size, or
if you want to make extra to freeze for leftovers.
Remember to keep red meat and seafood portions to less than 6 ounces (cooked)
per serving and include water at every meal and in between. No sugar-sweetened soft
drinks! Staying hydrated helps keep the uric acid from crystalizing and staves off a gout
attack.
Looking ahead to Week 2’s meal preparation:
On Sunday:
• Prepare the blackberry and citrus vinaigrettes, which can be refrigerated for up
to 3 days and 5 days respectively.
On Thursday:
• Save 1 cup of cooked chicken from Thursday night’s dinner (before it is mixed
with the peanut sauce) for Friday’s lunch.
• Purchase the clams for Friday’s dinner.
WEEK 3
You’re over the hump and by now may be noticing an extra pep in your step from all the good
food you are feeding your body! Are you still on course? I know slipups happen; when they
do, brush them off and get back on track. Make sure you get enough sleep. Fatigue can lead to
overeating. And, sometimes when you think you are hungry, you are actually dehydrated! So,
the next time you feel hungry drink a glass of water first.
WEEK 3 MEAL PLAN

Sunday Red Bell Pepper White Bean Hearty Meat Choose one or two snacks each day from
Omelet Chili Loaf Muffins the snack list provided below, and treat
Monday Slow-Cooker Asian Apple Sweet-and- yourself to some homemade, yummy
Fruit ‘n’ Oats and Cabbage Sour Tofu and desserts this week!
Slaw with Veggie Stir- • Veggie sticks with 2 tablespoons
Roasted Fry hummus or ¼ cup low-fat yogurt dip
Chicken
• 3 cups unsalted popcorn
Tuesday Black Bean Hearty Meat Roasted
Breakfast Burrito Loaf Muffins Halibut with • 1 cup melon chunks, grapes, berries, or
(leftovers from (leftovers) Tropical Black cherries
previous week) Bean Salsa • 1 small piece of fruit
Wednesday Juicy Cherry Sweet-and- Thin-Cut Pork • 3 pieces of dried fruit (especially
Smoothie Sour Tofu and Chop with cherries; apricots, prunes, dates)
Veggie Stir-Fry Gingered
(leftovers) Applesauce • ¾ cup low-fat milk with 2 graham
Thursday Honeyed Orange White Bean cracker squares
Balsamic
Pomegranate Chili (leftovers) Chicken • 10 unsalted almonds or 2 whole
Yogurt Breast with walnuts
Brussels
Sprouts
Friday Slow-Cooker Buffalo Baked Fish
Fruit ‘n’ Oats Chicken Wrap and Chips • 4 whole-grain crackers and 1 ounce
(leftovers) with Tartar low-fat Cheddar or string cheese
Sauce • 4 whole-grain crackers with 2
Saturday Salmon and Kale Minestrone Slow-Cooker tablespoons hummus or 1 tablespoon
Scramble Soup Turkey Breast all-natural peanut butter
with Root
Vegetables
Eggs and Dairy

Buttermilk, low-fat, 1 cup
Cheese, crumbled blue, 2 tablespoons
Cheese, shredded low-fat Cheddar, ½ cup
Cheese, shredded Monterey Jack, ½ cup
Eggs, large, 2 dozen
Milk, low-fat, 1 quart
Yogurt, plain low-fat Greek, 2 cups
Produce
Apples, sweet-tart, 5
Avocados, 2
Bell peppers, green, 1
Bing cherries, frozen, 1½ cups
Broccoli, 1 head
Brussels sprouts, 2 cups
Cabbage, 1 large head, or 1 (14-ounce) bag coleslaw mix
Carrots, 11
Celery, 1 bunch
Chives, 1 bunch
Cilantro, 1 bunch
Fennel bulbs, 2
Garlic, fresh, 2 large heads
Jalapeño peppers, 2
Kale, 1 bunch
Lemon, 1
Limes, 3
Onions, red, 5
Onions, yellow, 2
Oranges, 5
Papaya, 1
Potato, russet, large, 1
Scallions, 1 bunch
Shallots, 2
Sweet potatoes, large, 2
Zucchini, 1
Black beans, low-sodium, 2 (15.5-ounce) cans
Broth, chicken, low-sodium, ½ cup
Broth, vegetable, low-sodium, 6 cups
Kidney beans, low-sodium, 1 (15.5-ounce) can
Macaroni, whole-grain, 1 small box
Pineapple chunks, canned, 1 cup
Tomatoes, no-salt-added, chopped, 1 (14-ounce) can
White beans, low-sodium, 1 (15.5-ounce) can
Bread crumbs, whole-wheat, 1 canister
Packaged Goods
Dried fruit of choice, 1 cup
Pecans, chopped, ¼ cup
Chicken breast, boneless, skinless, 4 (3-ounce) pieces plus 6 ounces
Cod, 12 ounces
Ground beef, extra-lean 95%, 9 ounces
Halibut fillets, skin-on, 4 (3-ounce)
Pork chops, thin-cut, 4
Turkey breast, whole, bone-in, skin-on, 1 (4-pound)
Miscellaneous
Tofu, extra firm, 8 ounces
WEEK 3 TIPS
This week is light for meal prep for breakfast and lunch so look ahead at the dinner
recipes and gauge if you want to do any prep for those, like chopping onions and
peppers for Monday night’s stir-fry. I include some leftovers this week for your lunches,
so the prep is easy—just divvy them up into storage containers and enjoy the next day!
This week, you’ll modify a traditional meat loaf recipe by mixing ground turkey
breast with ground beef, reducing its fat calories by 50 percent. I promise, no one will
notice the difference!
On Sunday:
• Make a batch of slow-cooker steel-cut oats for Monday and Friday. Or if you
have some frozen from Week 1, remove them from the freezer.
• Prepare the Asian vinaigrette, which can be kept, refrigerated, for up to 1 week.
• Cook 3 ounces of chicken for Monday’s lunch.
On Thursday:
• Save 3 ounces of cooked chicken (before it is seasoned) from dinner for Friday’s
lunch.
WEEK 4
You’re rounding third base and almost home, and by now you should be feeling pretty good!
Eliminating excess sweets and processed food reduces lots of extra calories in your diet, so
you may see a difference on the scale or in how your clothes fit. Even though good health is a
reward in itself, it’s also nice to treat yourself to something special for what you have
accomplished. Rewards don’t need to be food—get a massage, go to a movie, or just relax and
have a fun night out with the family. You have earned it!
WEEK 4 MEAL PLAN

Sunday Tomato and Open-Faced Mediterranean Choose one or two snacks each day from
Spinach Turkey Burger Lamb Rib the snack list provided below, and treat
Frittata Caprese Chops with yourself to some homemade, yummy
Roasted desserts this week!
Fennel
• Veggie sticks with 2 tablespoons
Monday Spiced Apple Minestrone Soup Salmon Cakes hummus or ¼ cup low-fat yogurt dip
Walnut with Avocado
Overnight Salsa • 3 cups unsalted popcorn
Oats • 1 cup melon chunks, grapes, berries, or
Tuesday Juicy Cherry Salmon and Chicken Tacos cherries
Smoothie Arugula Salad • 1 small piece of fruit
with Blackberry
Vinaigrette • 3 pieces of dried fruit (especially
cherries; apricots, prunes, dates)
Wednesday Tomato and Chicken Tacos Lentil Barley
Spinach (leftovers) Stew • ¾ cup low-fat milk with 2 graham
Frittata cracker squares
(leftovers) • 10 unsalted almonds or 2 whole
Thursday Honeyed Spinach, Walnut, Turkey Piccata walnuts
Orange and Strawberry with Whole-
Pomegranate Salad with Citrus Wheat Penne
Yogurt Vinaigrette
Friday Spiced Apple Lentil Barley Stew Southwestern • 4 whole-grain crackers and 1 ounce
Walnut (leftovers) Buddha Bowl low-fat Cheddar or string cheese
Overnight • 4 whole-grain crackers with 2
Oats tablespoons hummus or 1 tablespoon
(leftovers) all-natural peanut butter
Saturday Red Bell Greek Turkey Pork
Pepper Burger Tenderloin and
Omelet Greens with
Mustard Sauce
Eggs and Dairy
Cheese, feta, ¼ cup
Cheese, shredded Monterey Jack, ¼ cup
Eggs, large, 1½ dozen
Milk, low-fat, 2½ cups
Yogurt, plain low-fat Greek, 1 quart
Produce
Avocados, 3
Baby arugula, 4½ cups
Baby spinach, 6 cups
Bell pepper, red, 2
Blackberries, ½ cup
Bing cherries, frozen, 1½ cups
Carrots, 4
Celery, 1 bunch
Cilantro, 1 bunch
Cucumber, 1
Dill, 1 small bunch
Garlic, 2 heads
Lemons, 3
Limes, 6
Lettuce, 1 head
Parsley, Italian, 1 bunch
Onions, red, 2
Onions, yellow, 3
Oranges, 2
Scallions, 1 bunch
Shallots, 4
Strawberries, 1 (1-pound) package
Swiss chard, 1 bunch
Tomatoes, 3
Tomatoes, cherry, 10
Zucchini, 1
Barley, pearl, 1 box
Bread crumbs, whole-wheat, 1 container
Broth, low-sodium chicken, 1 cup
Broth, low-sodium vegetable, 2½ quarts
Kidney beans, low-sodium, 1 (15.5-ounce) can
Lentils, dried, 1 package
Oats, old-fashioned, rolled, 1 container
Pasta, macaroni, wholegrain, 1 cup
Pasta, penne, whole-wheat, 4 ounces
Rice, brown, ½ cup uncooked
Tomatoes, low-sodium, crushed, 1 (15.5-ounce) can
Tomatoes, no-salt-added, chopped, 1 (14-ounce) can
Packaged Items
Dried apples, ¼ cup
Walnuts, chopped, ¾ cup
Bread and Bread-Like Items
Bread, whole-grain, thin-sliced, 1 loaf
Corn tortillas, soft, 8
Hamburger buns, whole-grain, 4
Chicken breast, ground, 12 ounces
Pork tenderloin, 1 (12-ounce)
Salmon, 12 ounces
Turkey breast: cutlets, 4 (3-ounce)
Turkey, 99% extra-lean ground, 12 ounces
Miscellaneous
Bay leaves
Capers, 1 jar
WEEK 4 TIPS
By now, you may be a little low on some of the pantry items like extra-virgin olive oil,
apple cider vinegar, nuts, and dried fruits. You should be managing well with the dried
spices, as they go a long way. Remember to keep them away from moisture, stored in a
dry place like a cabinet versus on top of a stove shelf where steam from cooking can
get to them.
On Sunday:
• Prepare the blackberry vinaigrette for Tuesday’s lunch, which can be kept,
refrigerated, for up to 3 days.
• Prepare the citrus vinaigrette for Thursday’s lunch, which can be kept,
• Feel free to swap salad dressings if you prefer one taste over the other. As noted
earlier, there is no substitution for taste when it comes to fresh ingredients, and
bottled dressings are loaded with salt and sugar.
This week’s menu features many DASH-friendly, hearty bean-based meals.
According to research studies, purine-containing vegetables and beans do not raise
uric acid levels, and may help reduce the risk of gout flares.
Once this week is done, you can continue with the same menu rotation until you feel
more comfortable with planning your own meals. There are plenty more recipes in the
book that are not included in this 28-day meal plan for you to enjoy, too. I just couldn’t
fit them all into one month!
BEYOND THE 4 WEEKS

Congratulations! You have just completed the first 28 days of your gout-friendly journey.
Not only has the past month paved a path to understanding the fundamentals of healthy
eating, but science tells us that incorporating these healthy foods into your daily menu plan
can diminish the risk of a gout flare. Your continued commitment to eating well, following
your health care provider’s medical advice, and taking good care of yourself are key to seeing
positive results and living a pain-free life.
HOLIDAYS, BIRTHDAYS, AND SOCIAL EVENTS

In the introduction, I discussed how people with gout can feel socially isolated. It’s a lot
easier to control your meals when you prepare them yourself, but, realistically, we all have
social engagements we want to enjoy. While desserts are always appealing, they can add 500
extra calories to a meal, so limit yourself to a smaller serving. Here are some other tips to
help you navigate special occasions:
• Be mindful: Mindfulness is the practice of paying close attention to what you are doing
or, in this case, eating. Get a sense of when you are really hungry versus how the mood
strikes you. Be conscious and in the moment when eating. Listen to your body.
• Eat a small meal or snack before the party so you are not hungry when you arrive.
• Have a taste of some of the special foods offered, but limit portion sizes. And remember
to eat slowly!
• Fill your plate with DASH-friendly vegetables.
• Stay well hydrated with seltzer water with vitamin C–rich lemon or lime juice.
• Focus on enjoying conversations and having a good time rather than eating.
VACATIONS
We all work hard and deserve a vacation, but that doesn’t include taking a break from
healthy eating. No one wants a vacation ruined with a side trip to the emergency room. One
physician I work with noted that he sees more gout attacks in the summer months. A higher
intake of seafood and alcohol on vacation with a risk of dehydration can lead to a perfect
storm for having a gout attack! So, it’s important to maintain a gout-friendly diet even on
vacation. Just as you plan ahead for what to wear, decide what you will eat. If you are staying
at a spot with cooking facilities, make up a grocery list and menu ideas before you leave
home. We’ve given you a bundle of great-tasting recipes to choose from. Pack plenty of
healthy snacks that can fuel all the activities planned and keep you satiated. If you are
staying in a hotel, request a room with a microwave and refrigerator so you can store your
snacks or leftovers and reheat them the next day. Refer also to the following restaurant tips.
RESTAURANTS
Did you know going out to dinner can cost you up to 1,500 calories—from appetizer to
dessert? It’s nice not to have to cook some nights, but don’t sabotage all your efforts in one
night. Have a plan and be prepared before you walk through the restaurant’s door.
Start by going online and viewing the menu before you visit a restaurant. Ask your server
specific questions regarding the meal preparation and ingredients; they are well trained to
accommodate questions and special requests. Have a light snack if dinner is going to be late;
arriving at a restaurant in a starved state can lead to ordering the wrong foods and eating too
much. Eat small amounts and moderate your alcohol intake. A good way to limit sodium and
calories is to share your meal or eat half of it at the restaurant and take the rest home.
Strategies for Dining Out

TYPE OF FOOD AVOID OR LIMIT BETTER CHOICES
Buffet Limit red meats and seafood Grilled, sautéed, or broiled fish or chicken
(shrimp, lobster, sardines) to a Roasted, steamed, or grilled vegetables
6-ounce serving
Salad bar; coleslaw; gelatin salads, cottage
Soups (high in sodium); olives; cheese; oil-and-vinegar or vinaigrette dressing
pickles; bacon bits; salted nuts;
croutons; olive salads; macaroni
salad; relishes; pickles
No entrées or vegetables in
creamed or cheese sauces
(escalloped, au gratin)
No fried foods
No marinated meats
No creamy salad dressings or
sour cream
Asian No fried foods or spareribs Steamed entrées, vegetables, tofu

Fried egg rolls; Peking ravioli; Rice (brown preferred), plain noodles; lettuce
dim sum; pot stickers; soy roll-ups
sauce; teriyaki sauce Request that your food be prepared without
soy sauce, fish sauce, or MSG; all are high in
sodium
Italian Alfredo, Bolognese, or Marinara (can be high in sodium, so watch

carbonara sauce amount); pesto; piccata (capers can add
Small portion (less than 6 sodium)
ounces) of clam or mussel Plain pasta (e.g., spaghetti, fettuccini, penne,
dishes tortellini, ravioli)
Use grated cheese in Breadsticks; bread with extra-virgin olive oil
moderation Wine sauces (e.g., marsala)
Buttered garlic bread Mixed-greens salad with oil-and-vinegar or
Creamy salad dressings vinaigrette dressing
Mexican Sour cream Baked, broiled, grilled, or steamed chicken or

Fried entrées or sides fish dishes preferred
Green chili (if cream-based) Plain rice (brown preferred); soft tacos,
burritos, fajitas
Fried taco shells
Salsa (no cream)
Limit red meat to 6-ounce
servings (e.g., enchiladas filled Avocado; guacamole
with minced meat)
Watch amount of cheese
Mediterranean Spinach-filled phyllo pastries, Grilled, sautéed, or broiled fish or chicken

sausage rolls, falafel, scalloped Wine sauces
potatoes; risotto (high sodium if
Roasted, steamed, or grilled vegetables; rice;
chicken broth is not
potato; couscous; tabbouleh
homemade); creamed sauces
Mixed-greens salad with oil-and-vinegar or
Limit kebab/skewered lean
vinaigrette dressing
meats and seafood (shrimp,
lobster) to 6 ounces
Feta cheese is higher in sodium,
so limit amount eaten
Barbecue Barbecue sauce, steak sauce, Grilled or broiled chicken or fish; 2-inch square
horseradish, sausage, hot dogs, of corn bread; grilled vegetables
corn bread; MSG or teriyaki Marinades with wine, lemon juice, oil, vinegar,
sauce garlic, honey, herbs, and spices
Limit red meats (grilled or
broiled) and seafood (shrimp,
lobster) to 6 ounces; pulled
meats (pork, beef, and chicken)
are high in sodium, so consider
sharing a meal
Dessert Dough piecrusts; milk All fresh fruit or canned, unsweetened fruit;
chocolate; coconut; sugar cookies, angel food cake; gelatin; low-fat
cheesecake; custard; puddings; frozen yogurt or light ice cream; puddings with
ice cream; gelato low-fat milk; graham crackers; cobblers or
crisps; graham cracker piecrusts; dark
chocolate square
PART TWO
The Recipes
The recipes that follow are not only designed to be gout
friendly, they have also been developed to support heart and
kidney health. They are packed with nutrient-dense foods as
prescribed in the DASH diet, including the fruits, vegetables,
whole grains, legumes, and lean protein that are so good for
you. The recipes are also marked as Gluten Free, Kidney
Friendly, Diabetes Friendly, and Vegan or Vegetarian to help
you identify whether the ingredients are permitted within the
scope of your personal dietary needs or preferences. I hope
you enjoy some new tastes and flavors!
CHAPTER 4
Breakfast

SERVES 2 PREP TIME: 5 MINUTES
DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY • VEGAN OPTION • VEGETARIAN

Smoothies make a great breakfast for weekdays because they are quick and easy. Just
toss the ingredients into a blender and you’re good to go. You can also keep leftovers
in the fridge for about 3 days and just reblend before serving.
2 cups low-fat milk or nondairy milk, such as unsweetened almond milk or soy milk, for a vegan
smoothie
1½ cups frozen pitted bing cherries
1 tablespoon chia seeds
½ teaspoon grated peeled fresh ginger or turmeric (optional)
½ cup crushed ice
In a blender, combine the milk, cherries, chia seeds, ginger (if using), and ice. Blend until
smooth.
VARIATION TIP: Smoothies are extremely customizable. Replace the cherries with 1½ cups of any
type of chopped soft fruit, such as peaches or berries. The ginger, or turmeric, adds anti-inflammatory
power. If you prefer a slightly sweeter smoothie, add 1 tablespoon honey or 1 packet of stevia.
PER SERVING (2 CUPS)

Total Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 10mg; Sodium: 130mg; Potassium: 71 mg;
Total Carbohydrate: 33g; Fiber: 5g; Sugars: 26g; Protein: 11g
GLUTEN FREE • KIDNEY FRIENDLY • VEGETARIAN

Yogurt makes a good moderate-protein snack or breakfast choice. Greek yogurt has
more protein than regular yogurt, so it’s a good add-in. Because this is so quick and
easy, you can make a single serving at a time. It’s helpful to have a manual citrus juicer,
but you can also squeeze the juice from the oranges using just your hands. To zest the
orange, use a rasp-style grater and make sure you don’t get any of the pith (white part),
which is bitter.
1 cup plain low-fat Greek yogurt

Zest of ½ orange
Juice of ½ orange
1 tablespoon honey
½ teaspoon grated fresh ginger or turmeric (optional)
½ cup pomegranate seeds (arils; see ingredient tip)
1. In a small bowl, stir together the yogurt, orange zest and juice, honey, and ginger (if
using).
2. Serve with the pomegranate seeds sprinkled over the top.
VARIATION TIP: This is easy to customize to your taste. Omit the juice and just stir in the honey. Add
up to ½ cup of any chopped soft fruit you like.
INGREDIENT TIP: If you can’t find pomegranate seeds already out of their shell, you can extract the
seeds by halving the pomegranate, holding the fruit cut-side down over a plate or bowl, and firmly
tapping the shell with a wooden spoon.
PER SERVING (1 CUP)

Total Calories: 328; Total Fat: 6g; Saturated Fat: 3g; Cholesterol: 35mg; Sodium: 144mg; Potassium: 69mg;
SERVES 6 PREP TIME: 5 MINUTES COOK TIME: 6 HOURS, 30 MINUTES
GLUTEN FREE OPTION • KIDNEY FRIENDLY • VEGAN OPTION

Not all oats are gluten free because they can be cross-contaminated during processing.
So, if you need them to be, make sure you purchase a brand that is certified gluten free.
Make this recipe while you sleep and keep handy leftovers in the fridge for up to 5 days.
Reheat in the microwave.
1 cup steel-cut oats (see ingredient tip)

4 cups water
½ cup freshly squeezed orange juice, or more water
Zest of ½ orange
¼ cup chia seeds
1 cup dried unsweetened fruit, such as apples, cranberries, raisins, etc.
¼ cup honey, or pure maple syrup for a vegan option
1 teaspoon grated peeled fresh ginger
1 teaspoon ground cinnamon
¼ cup chopped pecans (optional)
1. In a slow cooker, stir together the oats, water, orange juice, orange zest, chia seeds, dried
fruit, honey, ginger, and cinnamon.
2. Cover the cooker and set to low heat. Cook for 6 to 8 hours.
3. Stir in the nuts (if using) before serving.
INGREDIENT TIP: Don’t use rolled oats, as they won’t hold up in a slow cooker. You must use the
heartier steel-cut oats for this recipe.
PER SERVING (1 CUP) USING DRIED UNSWEETENED CRANBERRIES

Total Calories: 259; Total Fat: 4g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Potassium: 88mg; Total
Carbohydrate: 52g; Fiber: 7g; Sugars: 27g; Protein: 6g
SERVES 1 PREP TIME: 5 MINUTES COOK TIME: OVERNIGHT RESTING
DIABETES FRIENDLY • KIDNEY FRIENDLY • VEGAN OPTION • VEGETARIAN

This is a good breakfast if you just need to grab and go in the morning. It’s served
chilled, so there’s no need to heat it, and it uses old-fashioned oats. Don’t use instant
oats, which are too mushy. It’s also easy to customize to suit your preferences.
½ cup low-fat milk, or nondairy unsweetened milk such as almond or rice milk, for a vegan option
¼ cup plain low-fat Greek yogurt (omit for vegan oats)
½ cup old-fashioned rolled oats
¼ cup dried apples
2 tablespoons chopped walnuts
2 teaspoons chia seeds
½ teaspoon ground cinnamon
1 tablespoon pure maple syrup (optional)
1. In a small mason jar, combine the milk, yogurt, oats, dried apples, walnuts, chia seeds, and
cinnamon. Mix well. Cover and refrigerate for at least 5 hours, or overnight.
2. If needed in the morning, stir in a little more liquid to thin to your desired consistency. If
you don’t prefer cold oats, heat them in the microwave for 1 to 2 minutes on high power.
Drizzle maple syrup on top, if desired.
VARIATION TIP: Add ¼ cup of any dried or fresh fruit you want in place of the apples. If using fresh
fruit, stir it in just before serving. You can also switch spices—try pumpkin pie spice, ginger, or nutmeg
for a different flavor profile. Try topping it with nut butter, or stir in some pumpkin purée before eating.
PER SERVING (1½ CUPS)

SERVES 2 PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES
DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY

Frittatas are a quick breakfast, even on busy mornings. They also keep well, so you can
refrigerate extra servings for up to 3 days and reheat in the microwave for about 1
minute on high power. Served with a side salad, this also makes a great lunch or light
dinner.
1 tablespoon extra-virgin olive oil

½ onion, thinly sliced
2 cups fresh baby spinach
2 large eggs (see ingredient tip)
4 large egg whites
¼ teaspoon freshly ground black pepper
10 cherry tomatoes, halved
3 tablespoons grated Parmesan cheese
1. Preheat the broiler to high and adjust a rack to the top position.
2. In a 10-inch ovenproof nonstick skillet over medium-high heat, heat the olive oil until it
shimmers.
3. Add the onion and cook for 5 minutes, stirring occasionally. Add the spinach and cook for
1 minute more, stirring occasionally. Spread the vegetables in an even layer on the bottom
of the skillet and reduce the heat to medium.
4. In a small bowl, whisk the eggs, egg whites, and pepper. Carefully pour the eggs over the
vegetables. Cook, without stirring, until the eggs set around the edges of the pan. Use a
spatula to pull the set eggs away from the edges of the pan and tilt the pan so uncooked egg
flows underneath. Cook for 1 to 2 minutes more until the eggs set. Remove from the heat.
5. Arrange the tomatoes on top of the eggs and sprinkle with the cheese. Place the skillet
under the broiler for about 5 minutes until the eggs set and the cheese melts.
VARIATION TIP: Frittatas are easy to customize. Replace the onion with ½ bell pepper, sliced, or
replace the spinach with chopped, stemmed kale or Swiss chard, or a small chopped zucchini.
INGREDIENT TIP: If you purchase egg whites, 3 tablespoons equals 1 egg white.
PER SERVING (½ FRITTATA)

Total Calories: 233; Total Fat: 15g; Saturated Fat: 4.5g; Cholesterol: 219mg; Sodium: 351mg; Potassium:
340mg; Total Carbohydrate: 8g; Fiber: 2g; Sugars: 2g; Protein: 18g
DIABETES FRIENDLY • KIDNEY FRIENDLY • VEGETARIAN

Breakfast burritos are portable and reheatable, so you can make them ahead and take
them with you. Reheat in the microwave wrapped in a damp paper towel for 1 to 2
minutes on high power. These burritos keep, refrigerated, for up to 5 days. You can also
double the recipe and freeze them for up to 6 months.

6 scallions, white and green parts, finely chopped
1 jalapeño pepper, seeded and chopped
1 (15.5-ounce) can low-sodium black beans, drained and rinsed
2 large eggs
4 large egg whites
½ teaspoon ground cumin
½ teaspoon chili powder
½ teaspoon garlic powder
4 (8-inch) whole-wheat tortillas
½ cup shredded low-fat Cheddar cheese
½ avocado, finely chopped
¼ cup chopped fresh cilantro
1. Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper. Set aside.
2. In a large nonstick skillet over medium-high heat, heat the olive oil until it shimmers.
3. Add the scallions and jalapeño. Cook for about 4 minutes, stirring occasionally, until the
vegetables are soft.
4. Add the black beans. Cook for 1 minute, stirring. Reduce the heat to medium.
5. In a small bowl, whisk the eggs, egg whites, cumin, chili powder, and garlic powder. Add
the eggs to the skillet. Cook for 3 to 4 minutes, scrambling the eggs, until set.
6. Spoon the mixture onto the tortillas and top with the cheese. Roll into a burrito and place
on the prepared baking sheet. Bake for about 10 minutes until heated through.
7. Serve topped with avocado and cilantro.
VARIATION TIP: It’s easy to increase the veggies in your burrito. Just add up to 1 cup chopped veggies,
such as bell pepper or broccoli, when you cook the onions and jalapeño.
PER SERVING (1 BURRITO)

DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY • VEGETARIAN

Like frittatas and scrambled eggs, omelets are also easy to customize to satisfy your
tastes and add variety to your meals. This version has red bell peppers, which are high in
vitamin C and have a nice sweet flavor. You can refrigerate leftovers for up to 5 days
and reheat in the microwave for about 1 minute on high power.

1 red bell pepper, seeded and sliced
1 garlic clove, minced
2 large eggs
4 large egg whites
¼ teaspoon sea salt
¼ cup shredded Monterey Jack cheese
1. In a 10-inch nonstick skillet over medium-high heat, heat the olive oil until it shimmers.
2. Add the bell pepper. Cook for about 5 minutes, stirring occasionally, until soft.
3. Add the garlic and cook for 30 seconds, stirring constantly. Arrange the red bell peppers
in the bottom of the skillet in a single layer. Reduce the heat to medium.
4. In a small bowl, whisk the eggs, egg whites, pepper, and salt. Pour the eggs over the red
bell peppers. Cook, without stirring, allowing the eggs to set around the edges. Using a
spatula, pull the edges away from the sides of the pan, tilt the pan, and allow the uncooked
eggs to flow underneath. Cook for about 4 minutes more until the eggs set.
5. Sprinkle the cheese over the eggs. Turn off the heat. Using a spatula, fold the omelet in
half and cover. Let sit, covered, until the cheese melts, about 1 minute.
PER SERVING (½ OMELET)

Loaded with anti-inflammatory heart-healthy omega-3 fatty acids from the salmon, this
is a delicious and quick breakfast. For simplicity, use wild-caught salmon in a pouch, or
you can also use fresh poached salmon if you prefer.

1 shallot, minced
2 cups chopped stemmed kale
1 (5-ounce) pouch wild-caught salmon
2 large eggs
6 large egg whites
1 teaspoon dried dill
1. In a 12-inch nonstick skillet over medium-high heat, heat the olive oil until it shimmers.
2. Add the shallot and kale. Cook for about 7 minutes, stirring occasionally, until the
3. Add the salmon. Cook, stirring, for 1 minute more. Reduce the heat to medium.
4. In a small bowl, whisk the egg yolks, egg whites, pepper, and dill. Add the eggs to the
vegetables. Cook for about 4 minutes, stirring occasionally, until the eggs are set.
VARIATION TIP: You can add all sorts of ingredients to your scrambled eggs to add variety. Replace
the salmon with 5 ounces of another low-sodium, low-fat meat, such as ground turkey sausage, and
replace the kale with vegetables like chopped asparagus (2 cups) or chopped bell pepper.

Greek Turkey Burger
CHAPTER 5
Soups, Salads, and Sandwiches

Minestrone Soup
Spinach, Walnut, and Strawberry Salad with Citrus Vinaigrette
Greek Turkey Burger
DIABETES FRIENDLY • KIDNEY FRIENDLY

This hearty soup freezes and travels well, so mix up a double batch and save it in single-
serving containers for easy meals in a snap. Reheat on the stove top or in the
microwave. It will keep, refrigerated, for up to 5 days. This is a fragrant, flavorful soup the
whole family will enjoy.

8 ounces Italian turkey sausage (see ingredient tip)
1 onion, chopped
1 red bell pepper, seeded and chopped
6 garlic cloves, minced
1 (15.5-ounce) can low-sodium white beans (such as cannellini), drained and rinsed
1 teaspoon dried Italian seasoning
1 (14-ounce) can no-salt-added diced tomatoes, undrained
4 cups low-sodium chicken broth, or Poultry Broth
Pinch red pepper flakes (optional)
1. In a large pot over medium-high heat, heat the olive oil until it shimmers.
2. Add the turkey sausage and cook for about 5 minutes, stirring and crumbling with a
spoon, until browned.
3. Add the onion, red bell pepper, and kale. Cook for 5 minutes, stirring.
4. Add the garlic and cook for 30 seconds, stirring constantly.
5. Add the white beans, Italian seasoning, tomatoes and their juice, chicken broth, black
pepper, and red pepper flakes (if using). Bring to a simmer and reduce the heat to
medium-low. Cook for 5 minutes more, stirring occasionally.
INGREDIENT TIP: If the sausage comes in casings, score the casing with a sharp knife and remove the
meat from it to make a bulk sausage that cooks and crumbles easily.

Minestrone Soup
DIABETES FRIENDLY • VEGAN

Eating minestrone is a flavorful way to get your veggies. While meatless, the soup is
hearty, fragrant, and rich. You can make a double batch and freeze individual 2-cup
portions for up to 6 months. Enjoy this soup alone or with a half sandwich or simple
salad for a heartier meal.
2 tablespoons extra-virgin olive oil

1 onion, chopped
2 carrots, chopped
1 celery stalk, chopped
1 medium zucchini, chopped
1 (14-ounce) can no-salt-added chopped tomatoes, undrained
4 cups low-sodium vegetable broth
1 cup whole-grain macaroni
1 cup canned low-sodium kidney beans, drained and rinsed
Pinch red pepper flakes
1. In a large pot over medium-high heat, heat the olive oil until it shimmers. Add the onion,
red bell pepper, carrots, celery, and zucchini. Cook for about 5 minutes, stirring, until the
vegetables begin to soften.
2. Add the garlic and cook for 30 seconds, stirring constantly.
3. Stir in the tomatoes and their juice, Italian seasoning, black pepper, and vegetable broth.
Bring the soup to a simmer.
4. Stir in the macaroni, kidney beans, and red pepper flakes. Bring to a boil. Cook for about 8
minutes, stirring occasionally, until the pasta is al dente.
VARIATION TIP: Any seasonal vegetable works in this soup. Consider adding up to 1 cup green beans,
chopped winter squash, or fresh peas.


If your grocery store carries raw chicken tenders, which are trimmed from whole
chicken breasts, they are easiest to use for this recipe. If you can’t find them, use sliced
fresh chicken breast instead. To make zucchini noodles, use a spiralizer or vegetable
peeler to peel the zucchini in long, wide strips down the length of the zucchini.

1 onion, chopped
8 ounces boneless, skinless chicken tenders, cut into 1-inch pieces
1 carrot, chopped
5 cups low-sodium chicken broth or Poultry Broth
2 teaspoons dried rosemary
Juice of 1 lemon
1 (15.5-ounce) can low-sodium white beans, drained and rinsed
2 zucchini, unpeeled, cut into wide noodles (see headnote and ingredient tip)
1. In a large pot over medium-high heat, heat the olive oil until it shimmers. Add the onion
and chicken. Cook for about 5 minutes, stirring occasionally, until opaque.
2. Add the carrot and celery. Cook for about 5 minutes more, stirring, until the vegetables
begin to soften.
3. Add the garlic. Cook for 30 seconds, stirring constantly.
4. Stir in the chicken broth, rosemary, lemon juice, salt, and pepper. Bring to a simmer.
5. Add the beans and zucchini noodles. Cook for 5 minutes, stirring.
INGREDIENT TIP: Don’t want to mess with making zucchini noodles? Look for spiralized zucchini in
your grocery store’s produce aisle or use 2 ounces whole-grain egg noodles instead, or 1 cup cooked
brown rice to keep it gluten free.

Spinach, Walnut, and Strawberry Salad with Citrus
Vinaigrette
DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY • VEGAN

With a citrusy dressing and crunchy walnuts, this salad makes a great light lunch, snack,
or side for a main course. Using baby spinach keeps the greens bite-size and tender,
and saves time in prep because you don’t have to tear up the spinach. Both spinach
and strawberries are anti-inflammatory and excellent sources of vitamin C.
4 cups fresh baby spinach

2 cups sliced fresh strawberries
½ cup chopped walnuts
¼ cup Citrus Vinaigrette
In a large bowl, combine the spinach, strawberries, walnuts, and vinaigrette. Toss to mix.
PREPARATION TIP: If storing this salad or taking it with you, keep the salad and vinaigrette separate
and mix just before eating or the spinach will become soggy. You can also omit the vinaigrette and
season this salad simply with 1 tablespoon each of extra-virgin olive oil and vinegar.
PER SERVING (ABOUT 3 CUPS)


Using a rotisserie chicken from the grocery store makes this a quick and easy meal,
although you can also cook your own skinless chicken breast. If making ahead, keep the
slaw and dressing separate and mix it all together just before serving.
1 apple, peeled, cored, and julienned

3 cups shredded green cabbage, or bagged coleslaw mix
4 ounces cooked skinless chicken breast
1 tablespoon sesame seeds, toasted
¼ cup Asian Vinaigrette
In a large bowl, combine the apple, cabbage, chicken, scallions, sesame seeds, and
vinaigrette. Toss to mix.
PREPARATION TIP: To save time peeling and coring apples, use an apple peeler-corer. This is great
to have if you work with apples a lot, and it provides thin, even slices you can easily cut into smaller
pieces.


To make this salad, use either fresh wild-caught salmon you’ve grilled for about five
minutes on an indoor or outdoor grill (to your desired doneness) or precooked wild-
caught salmon in a pouch. Either way, this salad is packed with heart-healthy omega-3
fatty acids and anti-inflammatory greens and dark berries.
4 cups baby arugula

5 ounces cooked wild-caught salmon, flaked
¼ cup Blackberry Vinaigrette
In a large bowl, combine the arugula, salmon, scallions, and vinaigrette. Toss to mix.
INGREDIENT TIP: This is a good salad to use up any leftover cooked fish, including whitefish,
shellfish such as shrimp, or salmon. You can also use chicken or turkey.


This chopped salad is hearty and travels well. It’s also easy to change it up to meet your
taste preferences. Include lots of fresh chopped veggies to keep it nutritious and limit
any meat you substitute to low-salt versions with a maximum of 3 ounces per serving.
1 cup chopped cooked boneless, skinless chicken breast

3 ounces Canadian bacon, chopped
2 cups cherry tomatoes, halved
1 (14-ounce can) no-salt-added artichoke bottoms, halved
2 ounces shredded mozzarella cheese (about ½ cup)
1 cucumber, chopped
¼ cup fresh basil leaves, torn
¼ cup pine nuts
¼ cup plain low-fat Greek yogurt
¼ cup apple cider vinegar
½ teaspoon freshly ground black pepper
1. In a large bowl, combine the chicken, Canadian bacon, tomatoes, artichokes, cheese,
cucumber, basil, and pine nuts.
2. In a small bowl, whisk the yogurt, vinegar, garlic, and pepper.
3. Add the dressing to the chicken and vegetables. Toss to combine.
PREPARATION TIP: Lower the total salt content by omitting the Canadian bacon and adding 3 more
ounces of chopped cooked chicken.
PER SERVING (1 CUP)


Wraps are easy to pack for to-go lunches and help you stay on track. You can enjoy this
version warm or cold. If you’re not a fan of blue cheese, omit it from the slaw. The
traditional sauce for buffalo chicken is made with Frank’s RedHot, but any Louisiana hot
sauce will do. It is also typically made with butter, but we’ve swapped in olive oil to make
this heart healthier.

6 ounces boneless, skinless chicken breast, cut into ½-inch pieces
1 tablespoon Frank’s RedHot, or any Louisiana hot sauce
3 carrots, grated
2 tablespoons crumbled blue cheese
2 scallions, white and green parts, thinly sliced
2. Add the chicken. Cook for 5 to 7 minutes, stirring occasionally, until opaque.
3. Add the hot sauce. Cook, stirring, until the meat is coated. Set aside to cool completely.
4. In a medium bowl, stir together the carrots, blue cheese, yogurt, and scallions.
5. Spoon the cooled chicken onto the tortillas. Top with the carrot mixture and wrap.
PREPARATION TIP: Make this more quickly and easily using precooked rotisserie chicken breast
from the grocery store with the skin removed. In a medium bowl, combine the chicken, hot sauce, and 1
tablespoon olive oil. No need to cook.
PER SERVING (1 WRAP)


With traditional Italian flavors, this dish is especially good when tomatoes and/or fresh
basil are in season. If they are, opt for a juicy heirloom tomato that will make this
burger’s flavors really pop.
12 ounces 93% lean ground turkey

½ cup shredded mozzarella cheese
½ cup plain low-fat Greek yogurt
¼ cup fresh basil leaves
1 garlic clove
1 large tomato, chopped
4 slices whole-grain bread, thin-sliced
1. Form the ground turkey into 4 patties.

2. In a large nonstick skillet or grill pan over medium-high heat, heat the olive oil until it
shimmers. Add the patties. Cook until browned on both sides and cooked through, about 7
minutes total.
3. Sprinkle each burger with 2 tablespoons of cheese. Turn off the heat, cover the skillet,
and let sit until the cheese melts.
4. As the turkey cooks, in a blender or food processor, combine the yogurt, basil, and garlic.
Blend until smooth. Stir in the chopped tomato. Toast the bread, if desired.
5. Serve the burgers on the bread with the basil and tomato mixture spooned over the top.
INGREDIENT TIP: Try these using 95% extra-lean ground beef or ground chicken instead of the
turkey.
PER SERVING (1 BURGER)

Greek Turkey Burger

If you’re a fan of Mediterranean flavors, you’ll love this tasty turkey burger with feta
cheese and spinach. It’s the perfect meal for a summertime barbecue, and, if you store
the bun, condiments, and burger separately, you can make it ahead, reheat the patty in
the microwave, and assemble it just before it’s time to eat. The cooked burger will keep
in the fridge for 3 to 4 days.
12 ounces extra-lean (99%) ground turkey breast

3 garlic cloves, minced, divided
½ red onion, grated and wrung out in a tea towel (see preparation tip)
1 cup fresh baby spinach, chopped
2 tablespoons chopped fresh Italian parsley
1 teaspoon ground cumin
1 teaspoon dried oregano
⅛ teaspoon sea salt
¼ cup feta cheese, crumbled
½ cucumber, minced
1 tablespoon chopped fresh dill
1 tablespoon freshly squeezed lemon juice
4 whole-grain hamburger buns, toasted
4 slices tomato
½ cup arugula
1. In a large bowl, mix together the ground turkey breast, two-thirds of the minced garlic,
the red onion, spinach, parsley, cumin, oregano, salt, and pepper. Form the mixture into 4
patties.
2. In a nonstick skillet over medium-high heat, heat the olive oil until it shimmers.
3. Add the patties. Cook until browned on both sides, about 7 minutes total. Turn off the
heat.
4. Sprinkle the feta on the turkey burgers. Cover the skillet, remove from the heat, and let sit
while you prepare the rest of the meal.
5. In a small bowl, stir together the cucumber, dill, lemon juice, yogurt, and remaining garlic.
Spread the cucumber mixture on the buns. Add the turkey burgers. Top with the tomato
slices, arugula, and remaining bun half.
PREPARATION TIP: After you grate the onion, wrap it in a clean tea towel and wring the water out
over the sink to remove as much moisture as possible. This results in a better burger texture.
PER SERVING (1 BURGER)

Pasta Primavera
CHAPTER 6
Meatless Mains
Curried Lentils
White Bean Chili
Pasta Primavera
Lentil Barley Stew
Curried Lentils
DIABETES FRIENDLY • GLUTEN FREE • VEGAN

Lentils are warm and satisfying, and an excellent source of vegetarian protein and fiber.
Serve this spicy stew on top of ½ cup cooked brown rice or quinoa. This freezes well, so
a double batch can keep you eating for several days; freeze in single servings (1½ cups)
for up to 6 months and reheat in the microwave.

1 onion, chopped
2 carrots, chopped
2 tablespoons curry powder
1 teaspoon ground turmeric
1½ cups dried lentils
2. Add the onion, carrots, and red bell pepper. Cook for about 5 minutes, stirring
occasionally, until the vegetables begin to soften.
3. Add the garlic, curry powder, turmeric, and salt. Cook for 1 minute, stirring.
4. Stir in the vegetable broth and lentils. Bring to a boil. Reduce the heat to medium.
Simmer, uncovered, for about 20 minutes, stirring occasionally, or until the lentils reach
your desired texture.
PREPARATION TIP: If you prefer a creamier curry, stir in up to ¼ cup lite coconut milk just before
serving.

DIABETES FRIENDLY • VEGETARIAN • KIDNEY FRIENDLY

Adding crunchy slaw to these burritos adds textural contrast, flavor, and vitamin C.
These burritos are delicious warm or cold, and you can refrigerate them, tightly
wrapped, for up to 5 days for meals in a hurry.

1 onion, chopped
1 jalapeño pepper, seeded and chopped
1 (15.5-ounce) can low-sodium black beans, drained
1 teaspoon chili powder
½ cup shredded pepper Jack cheese
1 red bell pepper, seeded and thinly sliced
1 cup shredded cabbage
¼ cup chopped fresh cilantro
4 scallions, white and green parts, thinly sliced
1 recipe Greek Yogurt Southwestern Dressing
1. Preheat the oven to 350°F.

2. Wrap the tortillas in aluminum foil and place in the oven for 7 to 10 minutes until
warmed through.
3. Meanwhile, in a saucepan over medium-high heat, heat the olive oil until it shimmers.
4. Add the onion and jalapeño. Cook for 5 to 7 minutes, stirring occasionally, until the
5. Add the black beans, chili powder, and cumin. Cook for about 2 minutes, stirring, until the
beans are warm. Remove from the heat.
6. Using a potato masher, mash the beans. Stir in the cheese. Cover the pan and set aside.
7. In a medium bowl, combine the red bell pepper, cabbage, cilantro, scallions, and dressing.
Toss to mix.
8. Spread one-fourth of the bean mixture (about ½ cup) on each warmed tortilla. Top with
the slaw and wrap into a burrito.
PREPARATION TIP: To time this recipe well, have all your ingredients measured and prepped before
you start cooking.
PER SERVING (1 BURRITO)
DIABETES FRIENDLY • KIDNEY FRIENDLY • VEGAN

Stir-fries are versatile, quick, and easy. Add your favorite vegetables to satisfy your
individual taste. To save time, grab some pre-chopped vegetables from the produce
section at your local grocery store or opt for a bag of mixed frozen peppers. The stir-fry
freezes well—for up to 6 months—or will keep refrigerated, for up to 5 days. Serve with
brown rice.

6 scallions, white and green parts, chopped
1 red bell pepper, seeded and sliced
1 green bell pepper, seeded and sliced
1 orange bell pepper, seeded and sliced
12 ounces extra-firm tofu, patted dry and cut into ½-inch pieces
1 recipe Ginger Stir-Fry Sauce
1. In a large skillet or wok over medium-high heat, heat the olive oil until it shimmers.
2. Add the scallions, red, green, and orange bell peppers, and tofu. Cook for 5 to 7 minutes,
stirring, until the vegetables begin to soften.
3. Stir in the stir-fry sauce. Continue cooking and stirring until the sauce thickens slightly,
about 2 minutes.
VARIATION TIP: Omit the green and orange bell pepper and add 2 cups chopped broccoli or
broccolini instead.

Total Calories: 192; Total Fat: 11g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 161 mg; Potassium: 62mg;
White Bean Chili

Serve this hearty chili with brown rice or whole-wheat tortillas. White beans are
excellent at soaking up the flavors of the foods they are cooked with and they freeze
well. Make a double batch and freeze for up to 6 months, or refrigerate for up to 5 days.
Reheat on the stove top or in the microwave.

1 red onion, finely chopped
1 red bell pepper, finely chopped
1 (15.5-ounce) can low-sodium white beans, drained and rinsed
2 cups low-sodium vegetable broth, or water
2 tablespoons chili powder
½ teaspoon sea salt
½ teaspoon dried oregano
1 teaspoon ground cumin
Pinch cayenne pepper (optional)
1 avocado, peeled, pitted, and chopped
2. Add the red onion and red bell pepper. Cook for 5 to 7 minutes, stirring, until the
4. Add the white beans, vegetable broth, chili powder, salt, oregano, cumin, and cayenne (if
using). Bring to a boil. Reduce the heat to medium and simmer, stirring occasionally, for 5
minutes. Serve topped with the chopped avocado.
PREPARATION TIP: Garnish with up to 1 tablespoon per serving of low-fat sour cream or plain yogurt
and commercially prepared low-sodium salsa.

DIABETES FRIENDLY • KIDNEY FRIENDLY • VEGETARIAN

This makes a warm and nutritious meatless meal. It’s also a delicious vegetarian
breakfast and a great way to add more veggies to your meals. It doesn’t keep well in the
fridge or freezer, so it’s best to make this on demand.

1 yellow onion, chopped
1½ cups cubed (½-inch pieces) unpeeled sweet potato
2 cups chopped stemmed Swiss chard
½ teaspoon ground turmeric
⅛ teaspoon sea salt
⅛ teaspoon ground black pepper
2 large eggs
2. Add the onion and sweet potato. Cook for about 10 minutes, stirring occasionally, until
the vegetables soften.
3. Add the Swiss chard, turmeric, salt, and pepper. Continue to cook for 5 minutes more,
stirring occasionally.
4. While the vegetables cook, poach the eggs. Add the eggs to simmering water (see cooking
tip) and cook for 2 minutes on the heat. Remove from the heat and let sit, uncovered, for
about 8 minutes until the yolks begin to set. Serve the eggs over the hash.
COOKING TIP: To make perfectly poached eggs, crack each egg into its own ramekin. In a saucepan
over medium heat, bring 3 to 4 cups water and 1 teaspoon white vinegar to a simmer. Using a wooden
spoon, swirl the water. As the water swirls, hold the ramekin just above the water’s surface and slip the
egg into the swirling water. Add the remaining egg in the same way. Carefully spoon water from the pan
over the eggs.
PER SERVING (ABOUT 1 CUP HASH, 1 EGG)

Pasta Primavera
DIABETES FRIENDLY • KIDNEY FRIENDLY • VEGAN OPTION • VEGETARIAN

Primavera is a fresh vegetable–based sauce that’s perfect on pasta. Cut the vegetables
into thin strips using a vegetable peeler to obtain the right texture and speed up the
cooking. If you store this, keep the pasta separate from the sauce and mix just before
serving.

1 red onion, thinly sliced
1 red bell pepper, thinly sliced
2 carrots, cut into strips
1 zucchini cut into strips
4 ounces whole-wheat penne pasta, cooked according to the package directions and drained
1½ cups cherry tomatoes, halved
¼ cup grated Parmesan cheese (omit for vegan option)
2. Add the red onion, red bell pepper, carrots, and zucchini. Cook for 5 to 7 minutes, stirring,
until the vegetables begin to soften.
3. Add the garlic, salt, pepper, and red pepper flakes. Cook for 30 seconds, stirring
constantly.
4. Stir in the cooked pasta and cherry tomatoes. Mix well. Sprinkle with the cheese and
serve.
SERVING TIP: Primavera sauce also makes a great topping for fish or chicken. Use ¼ cup to top a 3-
ounce serving of grilled skinless chicken or fish.

DIABETES FRIENDLY • KIDNEY FRIENDLY • VEGAN • VEGETARIAN

Serve this with brown rice or quinoa (½ cup cooked per serving) for a simple and
satisfying meal. This is a great way to add veggies to your diet, so feel free to add more
or change the vegetables here in equal amounts of whatever is seasonally available.

1 yellow onion, thinly sliced
1 green bell pepper, seeded and thinly sliced
1 cup broccoli florets
8 ounces extra firm tofu, cut into ½- to 1-inch pieces
1 cup canned pineapple chunks, drained, with one-fourth of the juice reserved
1 tablespoon rice vinegar
1 tablespoon packed light brown sugar
1 tablespoon low-sodium soy sauce
½ teaspoon cornstarch
2. Add the onion, green bell pepper, broccoli, and tofu. Cook for about 7 minutes, stirring
occasionally, until the vegetables soften.
4. Add the pineapple (not the juice). Cook for 2 minutes more, stirring occasionally.
5. In a small bowl, whisk the pineapple juice, vinegar, brown sugar, soy sauce, ginger, and
cornstarch until smooth. Add this sauce to the skillet. Bring the mixture to a simmer and
cook for about 2 minutes until the sauce thickens, stirring constantly.
VARIATION TIP: Substitute 3 cups edamame for the tofu if you like.

Lentil Barley Stew
GLUTEN FREE OPTION • VEGAN • VEGETARIAN

This stew is a meal by itself. Barley contains gluten, so if you’re sensitive to gluten, see
the tip for an alternative. If you make a double batch, this freezes well for up to 6
months, or it keeps, refrigerated, for about 5 days.

2 carrots, chopped
2 celery stalks, chopped
1 (15.5-ounce) can no-salt-added crushed tomatoes, drained
1 cup pearl barley
1 cup dried lentils
1 bay leaf
1 tablespoon dried thyme
1 tablespoon cornstarch
1 tablespoon water
2. Add the onion, carrots, and celery. Cook for about 5 minutes, stirring occasionally, until
the vegetables begin to soften.
4. Stir in the vegetable broth, tomatoes, barley, lentils, bay leaf, thyme, turmeric, and
pepper. Bring to a boil. Reduce the heat to medium-low. Simmer for about 25 minutes,
stirring frequently, until the barley and lentils are soft. Remove and discard the bay leaf.
5. In a small bowl, whisk the cornstarch and water until smooth. Stir this slurry into the
stew. Cook for about 3 minutes, stirring, until the stew starts to thicken.
PREPARATION TIP: To make this gluten free, replace the barley with 1 cup brown rice. Add the rice
to the pot in step 4, but do not add the lentils until the rice has cooked for 15 minutes. Then add the
lentils and cook for 25 minutes more until the rice and lentils are tender. Alternatively, omit the barley
and stir in cooked brown rice just before serving.

DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY • VEGAN • VEGETARIAN

Red beans and rice is a flavorful traditional Cajun dish that usually features andouille
sausage. This vegan version has the same great Cajun flavors but without the meat.
While it is typically slow simmered, using cooked brown rice and canned kidney beans
speeds up the process by several hours with the same great flavor you get from the
original method of preparation.

1 green bell pepper, seeded and chopped
½ cup low-sodium vegetable broth
1 (15.5-ounce) can low-sodium kidney beans, rinsed and drained
2 cups cooked brown rice
1 teaspoon garlic powder
1 teaspoon dried thyme
½ teaspoon dried oregano
2 teaspoons Louisiana hot sauce
2. Add the onion, green bell pepper, and celery. Cook for about 5 minutes, stirring
occasionally, until the vegetables begin to soften.
3. Add the vegetable broth, kidney beans, brown rice, garlic powder, thyme, oregano, red
pepper flakes, black pepper, and hot sauce. Bring to a simmer. Cook for 5 minutes, stirring
occasionally, or until warmed through.
PREPARATION TIP: If you like it spicy, add up to ¼ teaspoon cayenne pepper. It’s best to start with a
pinch, taste, and add a little more to reach your desired level of heat.
PER SERVING (ABOUT 1 CUP)

DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY • VEGAN • VEGETARIAN

Serve this chickpea stew with whole-grain tortillas or have it over ½ cup brown rice.
With aromatic Mediterranean flavors, this is a really delicious and quick stew that stores
and travels well.

1 red onion, chopped
2 carrots, chopped
6 garlic cloves, minced (see preparation tip)
1 (15.5-ounce) can low-sodium chickpeas, rinsed and drained
1 cup low-sodium vegetable broth
Juice of 1 lemon
Zest of 1 lemon
¼ cup chopped fresh Italian parsley
2. Add the red onion and carrots. Cook for about 5 minutes, stirring occasionally, until the
4. Add the chickpeas, vegetable broth, turmeric, lemon juice and zest, and salt. Bring to a
boil. Reduce the heat to low. Cook for 5 minutes, stirring.
5. Remove from the heat and stir in the parsley.
VARIATION TIP: You can also replace the chickpeas with an equal amount of white beans if you
prefer. If you do, replace the lemon with an equal amount of orange.

Chicken Tacos
CHAPTER 7
Poultry

Chicken Tacos

While you can use any aged balsamic vinegar here, a high-quality product delivers the
best flavor. Anything barrel aged is usually flavorful and a good quality. To make the
Brussels sprouts, trim the ends completely and separate the leaves from the heads,
which will happen naturally once the ends are trimmed. This trick substantially
decreases the time it takes to cook the Brussels sprouts, from 45 minutes to 3 minutes.
If that sounds like too much trouble, see the tip.
3 tablespoons extra-virgin olive oil, divided

4 (3-ounce) pieces boneless, skinless chicken breast, pounded to ½-inch thickness between two
pieces of parchment paper
½ teaspoon sea salt, divided
½ cup aged balsamic vinegar
2 cups Brussels sprouts, ends removed and leaves separated (see headnote)
1. In a large nonstick skillet over medium-high heat, heat 1½ teaspoons of olive oil until it
shimmers.
2. Season the chicken with ¼ teaspoon of salt and the pepper. One at a time, cook the
chicken pieces for about 3 minutes per side until cooked through, adding 1½ teaspoons of
olive oil for each piece. Set the chicken aside tented with aluminum foil to keep warm.
3. Add the remaining 1 tablespoon of olive oil to the pan and heat until it shimmers.
4. Add the Brussels sprouts and remaining ¼ teaspoon of salt. Cook for about 3 minutes,
stirring occasionally, until the sprouts soften. If you like your Brussels sprouts browned,
cook them for an additional 15 minutes, stirring occasionally, or until they reach your
desired level of doneness.
5. Add the balsamic vinegar. Bring to a simmer. Add the chicken, and turn it in the sprouts
and vinegar several times to coat. Serve the chicken with the sprouts spooned over the
top.
PREPARATION TIP: You can also roast Brussels sprouts separately from the chicken. Preheat the
oven to 400°F. Trim the ends off the sprouts and halve them lengthwise. Place in a single layer, cut-side
down, on a rimmed baking sheet and drizzle with 1 tablespoon of olive oil. Roast for 45 to 50 minutes, or
until browned. After cooking the chicken in the skillet, add the balsamic vinegar and red pepper flakes
and bring to a simmer. Simmer for about 5 minutes until reduced by half. Turn each piece of chicken in
the warm balsamic vinegar to coat it. Serve the warmed balsamic vinegar spooned over the chicken and
Brussels sprouts.
PER SERVING (3 OUNCES CHICKEN, ¼ CUP BRUSSELS SPROUTS)
Total Calories: 211; Total Fat: 12g; Saturated Fat: 1g; Cholesterol: 41 mg; Sodium: 469mg; Potassium: 171mg;

Cook your wild rice ahead according to the package instructions to make this meal
come together quickly. Many people are surprised to learn wild rice isn’t actually rice;
it’s a grass. It’s an excellent source of vitamin B6 and magnesium, and it adds nice flavor
and texture to dishes.

12 ounces 93% lean ground turkey breast
Juice of 1 lemon
2 cups cooked wild rice
2. Add the ground turkey breast. Cook for about 5 minutes, stirring and crumbling with a
spoon, until it starts to brown.
3. Add the kale. Cook for about 5 minutes more, stirring, until the kale softens.
4. Add the red onion, lemon juice, turmeric, salt, and wild rice. Cook for 5 minutes, stirring
occasionally.
5. Add the garlic. Cook for 30 seconds, stirring.
PREPARATION TIP: Wild rice takes about 45 minutes to cook, so cooking a batch and freezing it in 1-
cup servings can save you time for weekday meals. Thaw in the refrigerator or microwave before adding
to this dish.


If you can get baby bok choy for this dish, all you need to do is halve it lengthwise to
prep it. Otherwise, chop the bok choy into bite-size pieces before adding it to the stir-
fry. Bok choy adds vitamin C and a nutty, slightly bitter flavor that’s delicious in this
simple stir-fry. Serve with ½ cup brown rice, if you choose.

12 ounces 99% extra-lean ground turkey breast
6 scallions, white and green parts, sliced, plus more for garnishing (optional)
3 cups chopped bok choy
1 recipe Ginger Stir-Fry Sauce
2 tablespoons sesame seeds, toasted
2. Add the ground turkey breast. Cook for about 5 minutes, stirring and crumbling with a
spoon, until it starts to brown.
3. Add the scallions and bok choy. Cook for about 3 minutes, stirring, until the vegetables
begin to soften.
4. Add the stir-fry sauce. Cook for about 2 minutes more, stirring, until it begins to thicken.
5. Garnish with the sesame seeds and additional scallions, if desired.
INGREDIENT TIP: Be sure to rinse bok choy well as it tends to be sandy. Can’t find bok choy? Replace
it with 3 cups shredded green cabbage or coleslaw mix.

DIABETES FRIENDLY • GLUTEN FREE OPTION • KIDNEY FRIENDLY

If you’re in need of a classic comfort meal, you can’t go wrong with spaghetti and
meatballs. These chicken meatballs are flavorful and the sauce is lightly spicy. Store the
sauce, meatballs, and spaghetti separately if you plan to make it and take it, and
combine after reheating.
½ cup whole-grain bread crumbs

½ cup low-fat milk
12 ounces ground chicken breast
½ onion, finely chopped
1 large egg, beaten
⅛ teaspoon freshly ground black pepper
1 recipe Basic Marinara Sauce
4 ounces whole-wheat spaghetti, cooked according to the package instructions and drained
1. In a large bowl, stir together the bread crumbs and milk. Let sit for 10 minutes.
2. To the bread crumb mixture, add the ground chicken breast, onion, egg, Italian seasoning,
garlic powder, salt, black pepper, and red pepper flakes. Mix to combine. Form the
mixture into 16 meatballs.
4. Working in batches, cook the meatballs for about 15 minutes, turning occasionally, until
they are cooked through.
5. Add the marinara sauce to the meatballs and bring to a simmer. Simmer for about 5
minutes, stirring occasionally and turning the meatballs to coat.
6. Spoon the meatballs and sauce over the spaghetti.
PREPARATION TIP: To make this gluten free, choose gluten-free spaghetti or make zucchini noodles
using a spiralizer or by peeling the zucchini in strips with a vegetable peeler and using a sharp knife to
cut the strips into noodles. Also use gluten-free bread crumbs in the meatballs.
PER SERVING (ABOUT 1 OUNCE PASTA, ½ CUP MARINARA, 4 MEATBALLS)


Capers are salty and a little acidic, and add a nice counterpoint to the turkey and pasta.
To prepare the capers before adding them to the sauce, remove them from the brine,
put them in a colander or fine-mesh sieve, and rinse them thoroughly to remove as
much of the salt from the surface as possible.
3 tablespoons whole-wheat flour

4 (3-ounce) turkey breast cutlets, pounded to ¼- to ½-inch thickness between two pieces of
parchment paper
2 tablespoons minced shallot
2 garlic cloves, sliced
1 cup low-sodium chicken broth, or Poultry Broth
Juice of 1 lemon
1 tablespoon capers, drained and rinsed
2 tablespoons chopped fresh Italian parsley
4 ounces whole-wheat penne pasta, cooked according to the package directions and drained
1. In a zip-top bag, combine the flour, salt, and pepper. Seal the bag and shake to mix.
2. Add the turkey cutlets. Seal the bag and shake to coat.
3. In a nonstick skillet over medium-high heat, heat 1½ teaspoons of olive oil until it
shimmers.
4. One at a time, tap off any excess flour and add the turkey cutlets to the hot oil. Cook for
about 5 minutes, turning once halfway through, until opaque. Set each cooked piece aside
on a platter tented with aluminum foil to keep warm. Continue with the remaining
cutlets, adding an additional 1½ teaspoons of olive oil for each.
5. Add the remaining 1 tablespoon of olive oil to the skillet and heat until it shimmers.
6. Add the shallot and garlic. Cook for about 3 minutes, stirring, until the vegetables soften.
7. Stir in the chicken broth and lemon juice, scraping up any browned bits from the bottom
of the skillet. Add the capers. Cook for 1 to 2 minutes, stirring, until the liquid thickens.
Stir in the parsley.
8. Return the turkey to the skillet, turning each piece to coat.
9. Serve the turkey and sauce spooned over the pasta.
INGREDIENT TIP: Capers are the buds of the capparis spinose plant that have been brined. They can
typically be found in small jars near the olives and pickles in the grocery store.
PREPARATION TIP: To make this gluten free, choose a gluten-free pasta and a gluten-free flour, such
as brown rice flour.
PER SERVING (ABOUT 3 OUNCES TURKEY, 1 OUNCE PASTA)

SERVES 5 PREP TIME: 15 MINUTES COOK TIME: 8 HOURS
DIABETES FRIENDLY • GLUTEN FREE

Cook the turkey breast with the skin on to retain moisture but remove it before serving.
This recipe calls for a 4-pound, bone-in turkey breast. There’s about 4 ounces of meat
per pound of turkey breast, so calculate the number of meat servings based on the size
of the breast you find. You can add more root veggies for larger breasts.
2 large sweet potatoes, scrubbed and cut into 1-inch pieces

2 fennel bulbs, cored and cut into 1-inch pieces (see cooking tip)
2 red onions, cut into 1-inch pieces
4 carrots, cut into 1-inch pieces
½ cup low-sodium chicken broth, or Poultry Broth
1 (4-pound) bone-in, skin-on turkey breast
1. In a slow cooker, arrange the sweet potatoes, fennel, red onions, and carrots.
2. Pour in the chicken broth.
3. In a small bowl, stir together the salt, pepper, garlic powder, and thyme. Spread the
seasoning under the skin of the turkey breast. Place the turkey breast in the slow cooker
on top of the vegetables.
4. Cover the cooker and set to low heat. Cook for 8 hours. Alternatively, set the cooker to
high heat and cook for 5 hours.
INGREDIENT TIP: If you can’t find a whole turkey breast, use whole skin-on chicken breasts. Each
breast serves about three people.
PER SERVING (ABOUT 3 OUNCES TURKEY, 1 CUP VEGETABLES)

SERVES 4 PREP TIME: 10 MINUTES COOK TIME: 1 HOUR

Serve this with whole-wheat pasta, brown rice, or baked sweet potatoes for a tasty and
nutritious meal. Use any leftover chicken in salads for lunches or reheat in the
microwave for a delicious meal in a hurry. Remove the skin if you’re going to use the
leftover chicken in a salad.
3 cups cherry tomatoes, halved

4 boneless, skinless chicken thighs
1 recipe Pesto Sauce

2. In a rimmed baking dish, spread the cherry tomatoes in an even layer on the bottom.
3. Top with the chicken thighs. Spoon some of the pesto over the top of each thigh.
4. Bake for about 1 hour, until the thigh juices run clear.
PREPARATION TIP: When using skinless thighs, it’s a good idea to toss the tomatoes with 2
tablespoons extra-virgin olive oil before adding them to the pan.
PER SERVING (1 THIGH, ½ CUP VEGETABLES)

Total Carbohydrate: 7g; Fiber: 2g; Sugars: <1g; Protein: 25g
Chicken Tacos

Tacos are always a popular meal because they’re quick, easy, and tasty. This version
uses ground chicken breast (although you can substitute ground turkey breast) and
homemade taco seasoning so you can control the sodium levels in your seasoning
blend. There’s also a quick guacamole to bring a real party feel to your taco meal.
For the tacos

8 soft corn tortillas
12 ounces ground chicken breast
½ cup water
1 tablespoon chili powder
1 teaspoon ground coriander
Pinch cayenne pepper
1 cup shredded lettuce
1 tomato, chopped
For the guacamole

1 avocado, peeled, pitted, and cubed
1 tablespoon freshly squeezed lime juice
1 tablespoon minced red onion
To make the tacos

2. Wrap the corn tortillas in aluminum foil and place them in the oven for about 7 minutes
until warmed.
3. Meanwhile, in a nonstick skillet over medium-high heat, heat the olive oil until it
shimmers.
4. Add the ground chicken breast. Cook for about 7 minutes, stirring and crumbling with a
spoon, until browned.
5. Add the water, garlic powder, chili powder, coriander, cumin, salt, and cayenne. Bring to a
simmer. Reduce the heat to low and simmer for 5 minutes.
To make the guacamole

1. In a small bowl, using a fork, mash the avocado with the lime juice, red onion, and salt.
2. To assemble, spoon the meat onto the warmed tortillas and top with the guacamole,
lettuce, and tomato.
VARIATION TIP: Try the Greek Yogurt Southwestern Dressing on theses tacos.
PER SERVING (2 TACOS, 2 TBSP GUACAMOLE)

SERVES 4 PREP TIME: 15 MINUTES, PLUS MARINATING TIME COOK TIME: 10 MINUTES

It’s really easy to make homemade peanut sauce, which is delicious on this chicken
satay or with other meats as well. Serve with a salad and brown rice to complete the
meal. While most chicken satay comes grilled on skewers, it’s just as easy here to bake it
without the skewers—and it makes it easier to eat, too.
For the satay

2 tablespoons low-sodium soy sauce, or gluten-free tamari
Juice of 2 limes
1 tablespoon grated peeled fresh ginger
½ teaspoon ground coriander
12 ounces boneless, skinless chicken breast, cut into ½-inch strips
For the peanut sauce

½ cup no-salt-added all-natural peanut butter
¼ cup lite coconut milk
2 tablespoons fresh cilantro leaves
2 teaspoons freshly squeezed lime juice
1 teaspoon sesame oil
To make the satay

1. In a blender or food processor, combine the soy sauce, lime juice, garlic, ginger, and
coriander. Blend until smooth. Pour into a zip-top bag. Add the chicken, seal the bag, and
refrigerate to marinate for 4 hours.
2. Preheat the broiler to its highest setting and set an oven rack in its highest position.
3. Remove the chicken from the marinade and place it on a broiler pan. Broil for 5 to 7
minutes until the chicken juices run clear.
To make the peanut sauce

In a blender or food processor, combine the scallions, peanut butter, coconut milk, cilantro,
garlic, soy sauce, lime juice, ginger, sesame oil, and red pepper flakes. Blend until smooth.
Serve the peanut sauce spooned over the chicken satay.
PREPARATION TIP: If you want to grill the satay, soak wooden skewers in water while you marinate
the chicken. Thread the chicken onto the skewers. Preheat the grill to high and brush it with oil. Grill the
skewers for about 3 minutes per side and serve with the peanut sauce.
PER SERVING (3 OUNCES)


Buddha bowls are grain-based bowls with some type of protein and lots of veggies.
While they typically have Asian flavors, these are Southwestern—think of it like a
burrito but without the tortilla. What’s nice about this dish is how quickly the bowls
come together and how easy they are to customize with whatever you have available in
your fridge.
Juice of 2 limes
6 scallions, white and green parts, roughly chopped
¼ cup fresh cilantro leaves
12 ounces boneless, skinless chicken breast, cut into ½-inch strips
2 cups cooked brown rice
1 avocado, peeled, pitted, and chopped
1 tomato, chopped
1. In a blender or food processor, combine the lime juice, scallions, cilantro, garlic, chili
powder, salt, and 2 tablespoons of olive oil. Process until smooth. Reserve 2 tablespoons
of the marinade and pour the rest into a zip-top bag. Add the chicken, seal the bag, and
toss to coat. Refrigerate to marinate for at least 4 hours.
2. In a large nonstick skillet over medium-high heat, heat the remaining 1 tablespoon of
olive oil until it shimmers.
3. Remove the chicken from the marinade, discarding the bag and its contents, and pat it
dry. Carefully add it to the hot oil. Cook for 5 to 7 minutes until opaque.
4. Add the reserved marinade. Cook for 1 minute more, stirring.
5. To assemble the bowls, place ½ cup of rice into each bowl. Top with the chicken,
avocado, tomato, and a dollop of yogurt.
INGREDIENT TIP: Look for precooked brown rice in the freezer section of your local grocery store to
save some prep time.
PER SERVING (3 OUNCES CHICKEN, ½ CUP BROWN RICE)

CHAPTER 8
Beef, Pork, and Lamb


Pork tenderloin is an excellent lean meat for people watching their fat intake. Some
pork tenderloins are sold pre-marinated, which are high in sodium—read the label to
make sure all you’re buying is tenderloin. You can replace the Swiss chard with kale,
mustard greens, collard greens, or spinach, if you wish.

2 tablespoons Dijon mustard
1 shallot, minced
1 (12-ounce) pork tenderloin
4 cups chopped stemmed Swiss chard
1. In a small bowl, whisk the vinegar, mustard, shallot, and thyme. Reserve 1 tablespoon of
the marinade and pour the rest in a zip-top bag. Add the tenderloin to the marinade in the
bag. Seal the bag and coat the tenderloin with the marinade. Refrigerate to marinate for 4
hours.
3. Remove the tenderloin from the marinade and put it in a roasting pan. Roast, uncovered,
for 25 to 30 minutes, or until the internal temperature reaches 145°F. Let rest, tented
with aluminum foil, for 15 minutes.
4. In a large skillet over medium-high heat, heat the olive oil until it shimmers.
5. Add the Swiss chard. Cook for about 4 minutes, stirring occasionally, until soft. Add the
garlic. Cook for 30 seconds, stirring constantly.
6. Add the reserved marinade to the Swiss chard. Cook for 1 minute more, stirring.
7. Slice the tenderloin and serve over the chard.
INGREDIENT TIP: If you don’t have Dijon mustard, add 2 tablespoons dried mustard to the marinade
instead..
PER SERVING (3 OUNCES TENDERLOIN, ½ CUP GREENS)

DIABETES FRIENDLY • GLUTEN FREE OPTION

The secret with these fajitas is reserving part of the marinade to mix with the meat and
veggies at the end. This adds a tremendous amount of flavor to these delicious fajitas. If
you like sour cream with your fajitas, feel free to add a tablespoon of plain low-fat
Greek yogurt to each as a healthier alternative.
Juice of 3 limes, divided

6 scallions, white and green parts, minced
¼ cup fresh cilantro leaves
½ jalapeño pepper, seeded and minced
1 (12-ounce) pork tenderloin, halved lengthwise and pounded to an even ¾- to 1-inch thickness
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 yellow onion, thinly sliced
1. In a blender or food processor, combine the juice of 2 limes, 2 tablespoons of olive oil, the
scallions, 5 garlic cloves, cilantro, and jalapeño. Blend until a paste forms. Reserve 1
tablespoon of the marinade. Put the rest in a zip-top bag and add the pork tenderloin. Seal
the bag and turn the pork to coat. Refrigerate to marinate for 2 to 4 hours.
3. Wrap the tortillas in aluminum foil and place them in the oven for 10 minutes until warm.
4. In a large skillet over medium-high heat, heat the remaining 2 tablespoons of olive oil
until it shimmers.
5. Remove the pork from the marinade and use a paper towel to wipe any excess marinade
off the surface. Carefully add the pork to the hot oil. Cook for 3 to 4 minutes per side until
it reaches an internal temperature of 145°F. Remove and let rest while you cook the
vegetables.
6. Return the skillet to the heat and add the green and red bell peppers and onion. Cook for
about 5 minutes, stirring occasionally, until the vegetables soften.
7. Slice the pork into 1-inch-thick slices and return them to the pan. Add the reserved
marinade. Cook for 1 minute, stirring.
8. In a small bowl, mash the avocado with the juice of the remaining 1 lime, the remaining 1
garlic clove, and the salt.
9. To serve, spoon the meat and veggies on the warm tortillas and top with the guacamole.
INGREDIENT TIP: To make this gluten free, serve the fajitas over steamed brown rice, ¼ cup per
serving.
PER SERVING (3 OUNCES MEAT, 1 TORTILLA, ½ CUP VEGETABLES)


Thin-cut pork chops cook so quickly they don’t dry out the way thicker pork chops
might. If you don’t have the time to make your own applesauce, buy some from the
store and modify it (see cooking tip).
4 sweet-tart apples, such as Braeburn or Granny Smith, peeled, cored, and chopped
¾ cup water
2 tablespoons packed light brown sugar
1 tablespoon grated peeled fresh ginger, or 1 teaspoon ground ginger
¼ teaspoon ground black pepper
4 thin-cut pork chops, trimmed of excess fat
1. In a large pot over medium-high heat, combine the apples, water, brown sugar, and ginger.
Cover the pot and cook for 15 to 20 minutes until the apples are soft.
2. Meanwhile, in a small bowl, stir together the thyme, salt, and pepper. Sprinkle the
seasoning on the pork chops.
4. Add the pork chops. Cook for about 3 minutes per side until golden brown.
5. Spoon the applesauce over the pork chops to serve.
COOKING TIP: No time for fresh applesauce? Stir 1 tablespoon grated peeled fresh ginger into store-
bought unsweetened applesauce.
PER SERVING (1 PORK CHOP, ¼ CUP APPLESAUCE)


Making meat loaf muffins means the meat loaf cooks much more quickly than a whole
loaf, and they’re excellent for portion control. Serve with steamed veggies, such as
green beans, and brown rice or roasted baby potatoes for a complete meal. These
freeze well in zip-top bags for up to 6 months. Thaw in the fridge and reheat in the
microwave.
½ cup whole-wheat bread crumbs

½ cup low-fat milk
9 ounces 95% extra-lean ground beef
9 ounces 93% lean ground turkey
2 carrots, grated
1 small zucchini, grated
½ red onion, finely chopped

2. In a large bowl, combine the bread crumbs and milk. Let sit for 5 minutes.
3. To the bread crumb mixture, add the ground beef, ground turkey, mustard, carrots,
zucchini, red onion, thyme, garlic powder, salt, and pepper. Mix well. Press the meat
mixture into a 12-cup muffin tin, filling the wells.
4. Bake for 25 to 30 minutes until the internal temperature reaches 160°F.
INGREDIENT TIP: To make this gluten free, replace the bread crumbs with ½ cup gluten-free oats.
PER SERVING (2 MUFFINS)


Sirloin tips are a flavorful, tender cut of meat. Cut them into cubes so they’ll cook
quickly without toughening up. The secret to adding even more flavor is cooking the
mushrooms and onion until deeply browned and making sure the meat browns well,
too. This adds savoriness to the finished dish.

12 ounces sirloin tips, cut into 1-inch cubes
8 ounces cremini mushrooms, quartered
2 cups low-sodium chicken broth
2 teaspoons dried thyme
½ teaspoon dried rosemary
1 cup plain low-fat Greek yogurt
¼ cup chopped fresh parsley
3 cups cooked brown rice, warmed
1. In a large skillet over medium-high heat, heat 2 tablespoons of olive oil until it shimmers.
2. Season the meat with salt and pepper. Add it to the skillet and sear on all sides until
deeply browned, 3 to 5 minutes per side. Using tongs, remove the meat from the pan and
set aside.
3. Return the skillet to the heat and add the remaining 2 tablespoons of olive oil; heat the oil
until it shimmers.
4. Add the mushrooms and red onion. Cook for 5 to 7 minutes, stirring occasionally, until
deeply browned.
5. Return the meat to the pan. Add the garlic. Cook for 30 seconds, stirring constantly.
6. In a small bowl, whisk the chicken broth, mustard, thyme, and rosemary. Add the sauce to
the skillet and stir, scraping up any browned bits from the bottom of the pan. Bring to a
simmer and reduce the heat to medium-low. Simmer for 5 minutes, or until the liquid is
reduced by half.
7. Stir in the yogurt. Cook, stirring, to heat through. Remove from the heat and stir in the
parsley. Serve over the brown rice.
VARIATION TIP: Replace the brown rice with 1 cup zucchini noodles. Use a vegetable peeler to peel
long strips from a zucchini. Heat in the microwave for 2 minutes to soften before adding to the sauce at
the end.
PER SERVING (ABOUT 1 CUP BEEF TIPS, ½ CUP BROWN RICE)

SERVES 4 PREP TIME: 10 MINUTES COOK TIME: 1 HOUR

This twist on the classic spaghetti and meatballs is a great way to get your veggies.
Spaghetti squash has a texture quite similar to spaghetti pasta when cooked as
described—you might not even notice your meal is pasta free. If this is a new vegetable
to you, do not fear. See the cooking tips for additional ways to prepare it.
1 spaghetti squash, halved lengthwise and seeded

8 ounces 95% extra-lean ground beef
2 tablespoons Italian seasoning
½ teaspoon red pepper flakes
1 recipe Pesto Sauce

2. Place the squash halves, cut-side down, on a rimmed baking sheet. Bake for 50 to 60
minutes until soft.
3. Turn squash over. Draw a fork across the flesh of the squash to create noodle-like
strands. Set aside.
4. While the squash cooks, in a large bowl combine the ground beef, garlic, Italian
seasoning, red pepper flakes, and salt. Form the meat mixture into 12 meatballs.
6. Add the meatballs. Cook on all sides until done, about 10 minutes total.
7. Add the pesto to the hot spaghetti squash. Top with the meatballs.
COOKING TIP: For longer spaghetti strands, halve the squash crosswise, scoop out the seeds, and cut it
into rings. This also reduces cooking time to about 30 minutes. You can also cook spaghetti squash in a
slow cooker so it’s ready when you arrive home from work. Leave the squash whole and prick it all over
with a fork. Put it in a slow cooker with ½ cup water. Cover the cooker and set to low heat. Cook for 8
hours. Split the squash after it is cooked, remove the seeds, and use a fork to pull it into spaghetti-like
strands.
PER SERVING (ABOUT ½ CUP SQUASH, ¼ CUP SAUCE, 3 MEATBALLS)


Chimichurri is a flavorful Argentinian sauce similar to pesto that’s often served with
beef. If you don’t have an outdoor grill, use a grill pan or cook these kebabs in the oven.
Roast them in a 350°F oven on a rimmed baking sheet for about 30 minutes, turning
every 7 to 10 minutes.
½ cup fresh Italian parsley

¼ cup extra-virgin olive oil
¼ teaspoon red pepper flakes
¼ teaspoon ground cumin
¼ teaspoon kosher salt
3 tablespoons red wine vinegar
12 ounces beef flank steak, cut into 1-inch cubes
1 zucchini, cut into thick slices
12 cherry tomatoes
1 red onion, cut into large chunks
1. Preheat a grill to high heat. Soak 12 wooden skewers in water.

2. In a blender or food processor, combine the parsley, olive oil, garlic, red pepper flakes,
cumin, salt, and red wine vinegar. Blend until a paste forms. Set aside.
3. Alternating ingredients, thread the beef, zucchini, and tomatoes onto the skewers. Place
the skewers on the grill. Cook for about 4 minutes per side until the beef is cooked
through.
4. Brush the chimichurri on the meat when it is done cooking. Serve with additional sauce
on the side.
VARIATION TIP: Feel free to use other seasonal veggies, such as bell pepper or yellow squash.
PER SERVING (3 KEBABS)


Fennel has a delicious flavor with just a hint of licorice. When roasted, it develops deep
savory flavors that serve as the perfect complement to Mediterranean-spiced lamb
chops. The lamb rib chops are just the perfect serving size (you’ll also see them called
lamb lollipops)—they are about 3 ounces each.
2 tablespoons dried oregano

1 teaspoon dried rosemary
½ teaspoon sea salt, divided
4 lamb rib chops
2 fennel bulbs, cored and cut into large chunks (see cooking tip)
1 red onion, roughly chopped

2. In a small bowl, stir together the oregano, rosemary, thyme, garlic powder, ¼ teaspoon of
salt, and the pepper. Rub the spices on the lamb chops and set them aside.
3. In a large bowl, toss the fennel and red onion with 2 tablespoons of olive oil and the
remaining ¼ teaspoon of salt. Spread the vegetables in a single layer on a rimmed baking
sheet. Roast for about 30 minutes until golden brown, stirring once during cooking.
Remove from the oven and set aside.
4. In a large skillet over medium-high heat, heat the remaining 2 tablespoons of olive oil
until it shimmers.
5. Add the lamb chops. Cook for 4 to 5 minutes per side until well browned on each side.
COOKING TIP: To prepare fennel, cut off the celery-like stalks and discard. Cut the core out of the bulb
at the bottom using a wedge-shaped cut. Chop the fennel as directed.
PER SERVING (1 RIB CHOP, ½ CUP FENNEL)

CHAPTER 9
Fish and Seafood

Shrimp Ceviche
DIABETES FRIENDLY
Salmon cakes are delicious with rice and veggies, or they make a great burger. Using
fresh salmon is best—let it cool completely before mixing it with the other ingredients.
If you use canned salmon, choose low-sodium and rinse it well to remove as much salt
as possible before adding it to the cakes.
12 ounces salmon
½ cup finely chopped scallion, white and green parts, divided
2 tablespoons grated peeled fresh ginger, divided
1 large egg, beaten
½ cup whole-wheat bread crumbs
2 tablespoons chopped fresh cilantro
Juice of 1 lime

2. Place the salmon, flesh-side down, on a rimmed baking sheet. Bake for about 12 minutes
until opaque. Refrigerate to cool. Once cooled, remove the skin and flake the salmon into a
bowl.
3. Add ¼ cup of scallion, 1 garlic clove, 1 tablespoon of ginger, the egg, bread crumbs, and
cilantro. Gently mix to combine. Form the mixture into 4 patties. Refrigerate for 30
minutes.
4. In a large nonstick skillet over medium-high heat, heat the olive oil until it shimmers,
swirling the pan to coat the bottom.
5. Add the salmon cakes. Cook for 3 to 5 minutes per side until browned on both sides.
6. While the salmon cooks, in a small bowl toss the avocado with the remaining ¼ cup of
scallion, the remaining garlic clove, the sea salt, and lime juice.
7. Serve the salmon with the avocado spooned over the top.
VARIATION TIP: You can also use 12 ounces of cooked, flaked whitefish here, such as cod.
PER SERVING (1 CAKE, ¼ CUP SALSA)

Shrimp Ceviche
SERVES 4 PREP TIME: 10 MINUTES, PLUS CHILLING TIME

Shrimp ceviche is a refreshing, light salad with bright citrus flavors and tender baby
shrimp. Use precooked baby shrimp and let the ceviche rest in the fridge for an hour or
two to allow the flavors to blend. You can adjust the heat by adding more or fewer
jalapeños. The white membranes on the inside of the jalapeño are the hottest part of
the chili, so remove those and the seeds to make the dish less spicy. It is helpful to wear
gloves when cutting chiles to keep the hot oils off your skin.
8 ounces cooked baby shrimp, chilled and rinsed

½ red onion, finely chopped
1 to 2 jalapeño peppers, seeded, ribbed, and finely minced
¼ cup chopped fresh cilantro leaves
1 cucumber, cubed
24 cherry tomatoes, quartered
Juice of 1 orange
Juice of 1 lime
Juice of 1 lemon
3 garlic cloves, minced or pressed
Pinch cayenne pepper (optional)
1. In a large bowl, combine the shrimp, red onion, jalapeño, cilantro, avocado, cucumber,
cherry tomatoes, orange juice, lime juice, lemon juice, garlic, and cayenne (if using). Mix
well.
2. Cover and chill for at least 30 minutes, and up to 2 hours.
OPTION: If you have a shellfish allergy or are not partial to shrimp, use 12 ounces of a cooked and
cooled flaked whitefish, such as halibut or haddock.


This is really delicious served with a crusty bread to dip into the broth. The broth is
fragrant and flavorful, and fennel pairs really well with the clams.

2 tablespoons finely minced shallot
1 fennel bulb and fronds, cored and chopped, separated (see cooking tip)
2½ pounds steamer or Manila clams, rinsed (see ingredient tip)
Juice of 1 lemon
Zest of 1 lemon
3 cups low-sodium chicken broth
2. Add the shallot and fennel bulb. Cook for about 5 minutes, stirring occasionally, until the
fennel begins to soften.
4. Add the clams, lemon juice and zest, and chicken broth. Cover the pot and cook for 5 to 10
minutes until the clams open. Remove and discard any unopened clams.
5. Stir in the fennel fronds.
INGREDIENT TIP: To rinse the clams, put them in a bowl of water and agitate. Allow the sand to fall to
the bottom. Empty the water and add more. Continue this cycle until no sand settles to the bottom of the
bowl.
COOKING TIP: The two parts of fennel generally eaten are the white bulb and the wispy green fronds.
Cut off the celery-like stalks in between the two and discard them. Cut the core out of the bulb at the
bottom using a wedge-shaped cut. For this recipe, chop the bulb and fronds separately as they are added
at different times.

DIABETES FRIENDLY
Classic fish and chips are high in sodium and fat, especially when you add tartar sauce.
This version has an easy, low-fat, homemade tartar sauce and the fish and chips are
baked instead of fried. The key to timing here is to cook the potatoes for about 10
minutes before you add the fish, so you can prepare the fish while the potatoes cook.
1 large russet potato, halved lengthwise and cut into ¼-inch-thick wedges
1 tablespoon Mrs. Dash, Original or Lemon Pepper Blend, or any salt-free seasoning you prefer
1 cup whole-wheat bread crumbs
½ cup whole-wheat flour
1 teaspoon onion powder
1 teaspoon dried mustard
1 cup low-fat buttermilk
1 large egg, beaten
12 ounces cod, cut into 8 thin pieces
2 tablespoons chopped fresh chives
1 tablespoon finely minced shallot
1 teaspoon dried dill
Zest of 1 lemon

2. In a large bowl, toss the potato with the olive oil and Mrs. Dash seasoning. Transfer to a
rimmed baking sheet. Bake for about 30 minutes, turning twice during cooking (about
every 10 minutes) until crisp on the outside.
3. Meanwhile, in a large zip-top bag, combine the bread crumbs, flour, thyme, garlic powder,
onion powder, and dried mustard.
4. In a medium bowl, whisk the buttermilk and egg.
5. Coat the cod in the buttermilk mixture and put it in the zip-top bag. Seal the bag and
shake to coat with the bread crumbs. Put the coated cod on a rimmed baking sheet. Bake
for about 20 minutes until golden brown.
6. In a small bowl, whisk the yogurt, chives, shallot, dill, lemon zest, and cayenne. Serve the
sauce on the side.
VARIATION TIP: This recipe makes delicious chicken nuggets as well. Cut 12 ounces boneless,
skinless chicken breast into 8 pieces and follow directions above. Cook for about 30 minutes.
PER SERVING (2 PIECES COD, ¼ POTATO, 2 TABLESPOONS TARTAR SAUCE)


It’s really easy to make lemon pepper cod. This one-pot version also allows you to cook
up a tasty side of greens, and it takes about 20 minutes from start to finish to have a
nutritious meal on the table. Feel free to use 12 ounces of any locally available whitefish
in place of the cod.

Zest of 1 lemon
4 (3-ounce) cod fillets
Juice of 2 lemons
1. In a large skillet over medium-high heat, heat 2 tablespoons of olive oil until it shimmers.
2. Add the kale and lemon zest. Cook for about 5 minutes, stirring occasionally, until soft.
Remove the kale from the skillet and set aside.
3. Wipe out the skillet with a paper towel and add the remaining 1 tablespoon of olive oil.
Return the skillet to medium-high heat and heat the oil until it shimmers, swirling the
pan to coat the bottom.
4. Liberally season the cod on both sides with pepper. Carefully add it to the hot oil. Cook for
2 to 3 minutes per side until opaque and cooked through.
5. Squeeze the lemon juice over the top of the fish. Bring to a simmer. Move the cod to the
edges of the pan and return the kale to the skillet. Cook for 1 to 2 minutes to heat through.
VARIATION TIP: Lime juice and orange juice are also delicious in this recipe. Use the juice of 3 limes
(and the zest of 1) or the juice of 1 orange (and the zest of ½) in place of the lemon juice and zest.
PER SERVING (3 OUNCES COD, ½ CUP GREENS)


Halibut has a sweet, mild flavor that’s delicious with tropical salsa. Prepare the salsa
while the halibut roasts, and you’ll have dinner on the table in 15 to 20 minutes. You can
refrigerate the salsa and fish for up to 3 days, but store them separately. Reheat the fish
in the microwave.
4 (3-ounce) skin-on halibut fillets

2 cups chopped fresh peaches, or frozen peaches, thawed
½ cup low-sodium canned black beans, drained and rinsed
¼ cup chopped red onion
½ jalapeño pepper, seeded and minced
Juice of 1 lime
1 tablespoon chopped fresh cilantro

2. Place the halibut skin-side down on a rimmed baking sheet. Brush it with the olive oil and
sprinkle it with salt. Bake for about 15 minutes until the fish is opaque.
3. While the fish cooks, in a medium bowl, stir together the peaches, black beans, red onion,
garlic, jalapeño, lime juice, cilantro, and salt. Mix well. Serve the salsa spooned over the
fish.
INGREDIENT TIP: If halibut isn’t locally available, substitute any whitefish that is, such as haddock
or cod.
PER SERVING (3 OUNCES HALIBUT, ¼ CUP SALSA)


If you use fresh beans, you’ll need to parboil them: Trim off the ends and halve the
beans lengthwise. Boil them in water for about 2 minutes. Shock them in a bowl of ice
water to stop the cooking and proceed with the recipe. If you use frozen beans, steam
them so they are completely thawed before you sauté them.
½ cup almond meal

Zest of 1 orange
2 tablespoons dried tarragon
4 (3-ounce) salmon fillets
2 cups fresh or frozen green beans (see headnote)
Juice of 1 orange
1. Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper. Set aside.
2. In a small bowl, stir together the almond meal, salt, orange zest, and tarragon.
3. Place the salmon, skin-side down, on the prepared baking sheet. Spread each piece with 1
tablespoon of mustard and sprinkle evenly with the almond mixture. Bake for about 15
minutes until the salmon is opaque.
4. Meanwhile, in a large skillet over medium-high heat, heat the olive oil until it shimmers.
5. Add the shallot and green beans. Cook for about 5 minutes, stirring frequently, until
crisp-tender.
6. Add the orange juice and pepper. Cook for about 5 minutes more until the juice reduces
by half.
VARIATION TIP: You can also use 12 ounces of whitefish or trout in place of the salmon.
PER SERVING (3 OUNCES SALMON, ½ CUP GREEN BEANS)


This cherry sauce is a combination of sweet and savory that perfectly complements the
flavor of salmon. Make the sauce ahead and let it cool before brushing it on the salmon.
It will keep, refrigerated, for up to 5 days, so it’s easy to make on the weekend and add it
to the salmon midweek to save some time.

Juice of 2 oranges
Zest of 1 orange
1 tablespoon honey
2 tablespoons grated peeled fresh ginger, divided
2 cups bing cherries, pitted (see ingredient tip) and quartered
4 (3-ounce) salmon fillets
4 cups fresh spinach
1. In a medium pot over medium-high heat, heat 2 tablespoons of olive oil until it shimmers.
2. Add the shallot. Cook for about 5 minutes, stirring occasionally, until soft.
3. Add the orange juice and zest, the honey, 1 tablespoon of ginger, the salt, and the cherries.
Bring to a simmer. Cook for about 10 minutes, stirring occasionally, until the cherries are
soft and the liquid is reduced some. Cool completely and divide in half.
4. Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper.
5. Place the salmon skin-side down on the prepared baking sheet. Brush with half the cherry
sauce. Bake for about 15 minutes until opaque.
6. Meanwhile, in a large skillet over medium-high heat, heat the remaining 2 tablespoons of
olive oil until it shimmers.
7. Add the spinach and remaining 1 tablespoon of ginger. Cook for 2 to 3 minutes, turning
occasionally, until wilted.
8. Reheat the remaining half of the cherry sauce in the microwave or on the stove top. Serve
it drizzled over the cooked salmon with the spinach on the side.
VARIATION TIP: If you’d like, use 2 cups broccoli florets instead of the spinach. In a large skillet over
medium-high heat, heat the remaining 2 tablespoons of olive oil. Add the broccoli. Sauté for 5 to 7
minutes until browned.
INGREDIENT TIP: To pit cherries quickly, remove the stem, poke a sturdy straw or chopstick tip
through the bottom of the cherry, and push the pit out the top.
PER SERVING (3 OUNCES SALMON, ¼ CUP COOKED SPINACH)
CHAPTER 10
Dessert

Baked Apple
SERVES 4 PREP TIME: 15 MINUTES, PLUS CHILLING TIME COOK TIME: 15 MINUTES
GLUTEN FREE • KIDNEY FRIENDLY

This is essentially lemon meringue pie without the crust. Baking the meringue separately
allows you to store the components separately and assemble just before eating. The
meringues can be kept at room temperature in a zip-top bag for up to 5 days. Of course
if you’d rather you can simply top the lemon curd with two tablespoons of light
whipped cream. You can also substitute any freshly squeezed citrus juice for the lemon,
such as orange juice, blood orange juice, or lime juice.
Juice of 2 lemons
½ cup confectioners’ sugar
2 large eggs
Zest of 1 lemon
3 large egg whites, at room temperature
¼ teaspoon cream of tartar
Pinch salt
⅓ cup granulated sugar, or 4 packets stevia
1. Strain the lemon juice into a small saucepan to remove any pulp. Add the confectioners’
sugar. Put the pan over low heat. Cook, stirring, until the sugar dissolves.
2. In a small bowl, using a handheld electric mixer, beat the whole eggs. While beating, pour
the lemon and sugar mixture in a thin stream into the bowl. Continue beating for 1 minute
once all the mixture is incorporated. Scrape the egg, lemon, and sugar mixture back into
the pan and return it to low heat. Add the lemon zest. Cook for 1 to 2 minutes, stirring
constantly, until the lemon curd thickens. Pour the mixture into 4 (4-ounce) ramekins.
Cover with plastic wrap and chill.
3. Preheat the broiler.
4. In a medium bowl, combine the egg whites, cream of tartar, and salt. Using a handheld
electric mixer, beat until they foam. While still beating, 1 tablespoon at a time, add the
granulated sugar, or the stevia, 1 packet at a time. Continue beating for 5 to 7 minutes
until stiff peaks form. Spoon the meringue, in 4 portions, onto a rimmed baking sheet.
Broil for 1 to 3 minutes until browned.
5. Place the meringues onto the chilled lemon curd.
COOKING TIP: You should have about ⅔ cup lemon juice and 1 teaspoon lemon zest from the lemons.
PER SERVING (1 RAMEKIN)

Total Carbohydrate: 34g; Fiber: <1g; Sugars: 32g; Protein: 6g
MAKES 18 COOKIES PREP TIME: 15 MINUTES COOK TIME: 25 MINUTES

These cookies are easy to make, but they take a while to bake. The result, however, is
light, crisp, chocolatey cookies that are tasty and satisfying. For best results, use an
eggbeater or stand mixer to get the right texture on the meringue.
3 large egg whites (see cooking tip)

⅛ teaspoon cream of tartar
Pinch salt
½ teaspoon almond extract
⅔ cup sugar
1 tablespoon unsweetened cocoa powder
1. Preheat the oven to 300°F. Line a baking sheet with parchment paper. Set aside.
2. In a medium bowl, combine the egg whites, cream of tartar, salt, and almond extract.
Using a handheld electric mixer, beat until foamy.
3. While still beating, 1 tablespoon at a time, add the sugar. Beat for about 7 minutes until
stiff peaks form. Gently fold in the cocoa powder. Spoon the meringue, in 18 portions,
onto the prepared baking sheet.
4. Bake for 20 to 25 minutes until the cookies are crisp.
COOKING TIP: When making meringue, fat and temperature can both keep it from reaching stiff
peaks. Make sure your bowl and beaters are very clean, and separate the eggs one at a time into separate
bowls to make sure you don’t wind up with even a dot of yolk in the whites.
PER SERVING (2 COOKIES)

Total Calories: 63; Total Fat: <1g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 36mg; Potassium: 34mg; Total
Carbohydrate: 15g; Fiber: <1g; Sugars: 15g; Protein: 1g
MAKES 12 COOKIES PREP TIME: 15 MINUTES COOK TIME: 10 MINUTES
Cranberries are rich in antioxidants, and oats contain heart-healthy soluble fiber. These
oatmeal cookies do include butter, so if you need to watch saturated fat in your diet,
pay attention to the serving size noted.
1⅓ cups old-fashioned rolled oats

⅓ cup flaxseed
⅓ cup all-purpose flour
½ teaspoon ground ginger
¼ teaspoon baking soda
¼ teaspoon baking powder
Pinch salt
Zest of 1 orange
6 tablespoons unsalted butter, at room temperature
¾ cup packed light brown sugar
1 teaspoon vanilla extract
1 large egg, beaten
¾ cup dried cranberries
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper. Set aside.
2. In a medium bowl, whisk the oats, flaxseed, flour, cinnamon, ginger, baking soda, baking
powder, salt, and orange zest. Set aside.
3. In a large bowl, cream together the butter, brown sugar, and vanilla. Stir in the egg.
4. Add the dry ingredients to the wet ingredients, stirring until well combined. Drop by the
spoonful into 12 cookies on the prepared baking sheet.
5. Bake for 8 to 10 minutes until the cookies are browned.
MAKE-AHEAD TIP: These freeze well so you can have cookies throughout the week. You can also
freeze the dough in single cookies before baking, store them in zip-top bags, and bake one at a time so
you can have a warm, fresh cookie to satisfy that sweet tooth.
PER SERVING (1 COOKIE)

SERVES 4 PREP TIME: 10 MINUTES, PLUS CHILLING TIME
GLUTEN FREE
Chia seeds, when soaked overnight, thicken and become gelatinous, so they make a
really easy and tasty, no-cook pudding. The pudding will keep, refrigerated, for about 4
days, but do not freeze. Sprinkle with fresh blackberries, or berries of your choice, when
ready to serve.
6 tablespoons chia seeds

2 cups low-fat milk
2 tablespoons honey
Zest of 1 lemon
1 cup fresh blackberries
1. In a medium bowl, whisk the chia seeds, milk, honey, and lemon zest. Pour into 4 (4-
ounce) ramekins. Cover with plastic wrap and refrigerate overnight.
2. Serve with ¼ cup of blackberries spooned over each pudding.
COOKING TIP: Adjust the thickness of this pudding by adding more liquid (thinner) or more chia
seeds (thicker). About 30 minutes before serving, check the pudding to see how the texture is. If it is too
thin, add 1 teaspoon of chia seeds and let sit for 30 minutes more. If it’s too thick, stir in 1 teaspoon of
milk at a time until you reach the desired consistency.
PER SERVING (½ CUP)

Total Calories: 191; Total Fat: 6g; Saturated Fat: <1g; Cholesterol: 7mg; Sodium: 60mg; Potassium: 166mg;
Baked Apple
GLUTEN FREE
Baked apples taste best in fall when they are in season. Choose a sweet-tart apple, such
as a Honeycrisp, Pink Lady, Cripps Pink, or Braeburn, for the best flavor and texture.
Serve with a scoop of low-fat frozen vanilla yogurt or mix 1 tablespoon pure maple
syrup and ¼ cup plain low-fat Greek yogurt and spoon over the top of the warm apples
if you wish.
4 apples, tops, stem, and core removed (see preparation tip)

¼ cup packed light brown sugar
½ teaspoon ground ginger
4 teaspoons unsalted butter
4 tablespoons chopped walnuts

2. Place the apples, cut-side up, in a small baking dish.
3. In a small bowl, stir together the brown sugar, ginger, and cinnamon. Spoon the mixture
into the center of each apple.
4. Top the brown sugar mixture with 1 teaspoon of butter per apple. Sprinkle with the
walnuts.
5. Bake for about 30 minutes until the apples are tender.
PREPARATION TIP: To prepare the apples, slice off the top (about ¼ inch) from each apple. Using a
spoon or knife, cut out the core, leaving the bottom intact so it forms a “bowl.”
PER SERVING (1 APPLE EACH)

Carbohydrate: 45g; Fiber: 5g; Sugars: 32g; Protein: 2g

Warm cherry-ginger compote spooned over frozen yogurt makes a delicious dessert,
and it’s quick and easy to make. Store the compote separately from the yogurt. It
doesn’t need to be warm to be delicious if you need to make it ahead. It will keep,
½ cup freshly squeezed orange juice

1 cup sweet red cherries (such as bing cherries), pitted and quartered (see ingredient tip)
2 tablespoons sugar
1 teaspoon ground ginger
2 teaspoons cornstarch
2 tablespoons water
4 (¼-cup) scoops low-fat frozen vanilla yogurt
1. In a medium pot over medium-high heat, combine the orange juice, cherries, sugar,
ginger, and cinnamon. Cook for about 7 minutes, stirring occasionally, until the cherries
are saucy.
2. In a small bowl, whisk the cornstarch and water until smooth. Add this slurry to the
simmering sauce. Cook for about 3 minutes more until it begins to thicken.
3. Cool slightly or serve chilled, scooped over the frozen yogurt.
VARIATION TIP: If you like, mix the compote, after it is chilled, into ½ cup plain low-fat Greek yogurt.
PER SERVING (¼ CUP FROZEN YOGURT, ¼ CUP COMPOTE)

Total Calories: 122; Total Fat: 1g; Saturated Fat: <1g; Cholesterol: 12mg; Sodium: 40mg; Potassium: 227mg;
This warm crumble is fragrant and delicious—it’s the ultimate comfort food. You can
also substitute nectarines, if you wish, with similar results. Choose a light-tasting oil, such
as a light olive oil—don’t use extra-virgin, which has too strong of an olive flavor.
8 peaches, peeled, pitted, and sliced (see cooking tip) or frozen peaches, thawed
½ cup packed light brown sugar, divided
1 teaspoon ground ginger
1 cup old-fashioned rolled oats
¾ cup whole-wheat flour
¼ cup chopped walnuts
⅓ cup light olive oil, or canola oil

2. In a large bowl, gently stir together the peaches, ¼ cup of brown sugar, the ginger, and
cinnamon. Transfer to a 9-inch-square baking pan or deep-dish pie pan.
3. In a small bowl, stir together the oats, flour, walnuts, remaining ¼ cup of brown sugar,
and olive oil. Sprinkle the mixture over the top of the peach mixture.
4. Bake for about 30 minutes until the peaches bubble and the topping is browned. Serve
warm or chilled.
COOKING TIP: To peel peaches easily, put the peaches in a pot of boiling water for 10 to 20 seconds, or
until the skin splits. Plunge them into ice water to stop the cooking. The peels will slip off easily with a
paring knife.
PER SERVING (¼ CUP)

SERVES 4 PREP TIME: 10 MINUTES, PLUS CHILLING TIME COOK TIME: 6 MINUTES

Panna cotta is like a creamy gelatin. It’s lightly sweet once it sets up, and it makes a
delicious treat. While it’s quick and easy to make, you’ll need to chill for about 8 hours so
the panna cotta can set. You can make the blueberry sauce ahead and refrigerate it as
well.
¼ cup cold water

2½ teaspoons unflavored gelatin (or 1 envelope Knox unflavored gelatin)
2 cups low-fat milk
½ teaspoon almond extract
Zest of 1 orange
4 tablespoons sugar, divided
Juice of 1 orange
1 cup fresh or frozen blueberries
¼ teaspoon cornstarch
1. Put the cold water in a small saucepan and sprinkle the gelatin over the top. Let sit for
about 3 minutes. Stir. Put the pan over medium heat. Cook for 1 to 2 minutes, stirring,
until the gelatin thoroughly dissolves.
2. Add the milk, almond extract, orange zest, and 3 tablespoons of sugar. Cook for about 3
minutes, stirring, until the sugar dissolves. Pour the mixture into 4 (4-ounce) ramekins.
Cover with plastic wrap and refrigerate overnight until the panna cotta sets.
3. In a small saucepan over medium heat, combine the orange juice, blueberries, remaining
1 tablespoon of sugar, and cornstarch. Bring to a simmer, stirring constantly. Cook for
about 5 minutes until the blueberries are soft and the sauce is thickened. Chill.
4. Spoon the blueberry sauce over the panna cotta to serve.
VARIATION TIP: If you don’t like the flavor of almonds, omit the almond extract and use vanilla in its
place. Omit the orange zest too. This will make a vanilla panna cotta with blueberry sauce.
PER SERVING (¼ CUP)

Total Calories: 66; Total Fat: <1g; Saturated Fat: <1g; Cholesterol: 4mg; Sodium: 33mg; Potassium: 31 mg;
Citrus Vinaigrette
CHAPTER 11
Staples, Dressings, and Condiments
Poultry Broth
Citrus Vinaigrette
Asian Vinaigrette
Pesto Sauce
Poultry Broth
MAKES 6 CUPS PREP TIME: 15 MINUTES COOK TIME: 12 TO 24 HOURS

Use this unsalted chicken broth in any recipes that call for low-sodium chicken broth.
Freeze in 1-cup serving portions for up to 12 months and thaw on the stove top as
needed. It also makes a great base for soups and sauces.
2 pounds chicken or turkey wings, backs, or necks

2 carrots, peeled and chopped
2 celery stalks, chopped
1 onion, quartered
6 garlic cloves, smashed
8 peppercorns
7 cups water
1. In a slow cooker, combine the chicken parts, carrots, celery, onion, garlic, peppercorns,
thyme, and water. Cover the cooker and set to low heat. Cook for 12 to 24 hours. The
longer it cooks, the more flavor and nutrients are extracted from the ingredients.
2. Strain and discard the solids. Cover the broth and refrigerate it overnight.
3. In the morning, skim the fat from the top of the broth. Discard the fat. Refrigerate in an
airtight container for up to 5 days.
INGREDIENT TIP: You can also use a chicken carcass from a roasted chicken or turkey to make this
broth.
PER SERVING (1 CUP)

Total Calories: 24; Total Fat: <1g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 34mg; Potassium: 169mg;
Citrus Vinaigrette
MAKES ½ CUP PREP TIME: 5 MINUTES

This dressing is delicious on salads, dark leafy greens, and steamed veggies. It makes a
flavorful marinade for fish as well. To boost flavor, add a tablespoon of chopped fresh
herbs, such as thyme, rosemary, or tarragon.
2 tablespoons freshly squeezed lemon juice

2 tablespoons freshly squeezed orange juice
2 tablespoons freshly squeezed lime juice
1 teaspoon Dijon mustard
In a small bowl, combine the lemon, orange, and lime juices, olive oil, mustard, garlic, salt,
and pepper. Whisk until smooth. Refrigerate in an airtight container for up to 5 days.
PREPARATION TIP: The mustard acts as an emulsifier to hold the fat and citrus juice together. Use
this trick in any vinaigrette you make to hold it together better.
PER SERVING (2 TABLESPOONS)

Carbohydrate: <1g; Fiber: 0g; Sugars: 1g; Protein: 0g
Asian Vinaigrette

Because this recipe includes Chinese hot mustard, it is not gluten free (Chinese mustard
contains wheat flour). For a slightly less spicy, gluten-free version, replace the Chinese
mustard with Dijon mustard. Use this on salads, slaws, or as a meat or poultry marinade
or toss it with steamed veggies for some extra flavor.

2 tablespoons freshly squeezed lime juice
½ teaspoon sriracha, or to taste (optional)
½ teaspoon Chinese hot mustard
2 tablespoons chopped, fresh cilantro
1 tablespoon grated peeled fresh ginger
In a small bowl, combine the vinegar, lime juice, sriracha (if using), mustard, olive oil, garlic,
cilantro, ginger, and salt. Whisk until smooth. Refrigerate in an airtight container for up to 1
week.
PREPARATION TIP: Omit the sriracha if you don’t prefer spice. If you like lots of spice, add up to ½
teaspoon more, which will add 40 mg of sodium.

Carbohydrate: 1g; Fiber: <1g; Sugars: <1g; Protein: <1g

Sweet and savory, this vinaigrette is especially delicious on bitter or peppery greens,
such as frisée or arugula. It’s also delicious used as a fish marinade. To make a tasty fish
or poultry sauce, briefly simmer it with ½ teaspoon of cornstarch.
½ cup fresh blackberries (do not use frozen)

2 tablespoons apple cider vinegar
1 tablespoon minced shallot
In a blender or food processor, combine the blackberries, vinegar, olive oil, garlic, shallot,
salt, and pepper. Blend until smooth. Refrigerate in an airtight container for up to 3 days.
VARIATION TIP: Add up to 1 tablespoon chopped fresh herbs, such as rosemary or thyme, to change
the flavor. You can also spice it up by adding up to ½ teaspoon red pepper flakes, a pinch at a time, to get
the heat to your liking.

Carbohydrate: 3g; Fiber: 1g; Sugars: 1g; Protein: <1g
MAKES ABOUT ¾ CUP PREP TIME: 5 MINUTES

One delicious dressing, so many choices—top a taco or taco salad, serve with greens,
dip fresh veggies, or jazz up a burrito.

Juice of 1 lime
1 small tomato, finely chopped
½ teaspoon ground coriander
In a blender or food processor, combine the yogurt, lime juice, cayenne, chili powder, tomato,
and coriander. Blend until smooth. Refrigerate in an airtight container for up to 5 days (do
not freeze).
VARIATION TIP: Jazz this dressing up with chopped scallion, 1 minced garlic clove, or 2 tablespoons
chopped, fresh cilantro.
PER SERVING (ABOUT 3 TABLESPOONS)

Total Calories: 32; Total Fat: <1g; Saturated Fat: <1g; Cholesterol: 4mg; Sodium: 21 mg; Potassium: 95mg;

When preparing this, be sure to use low-sodium soy sauce; if you’re gluten intolerant,
use low-sodium gluten-free soy sauce (regular soy sauce contains wheat). Add this
sauce to any stir-fry or use with veggies, meat, or seafood.
2 tablespoons grated peeled fresh ginger (see ingredient tip)

Juice of 1 lime
½ teaspoon sesame oil
¼ teaspoon chili oil
½ teaspoon cornstarch
In a small bowl, combine the ginger, soy sauce, lime juice, garlic, sesame oil, chili oil, and
cornstarch. Whisk until smooth. Refrigerate in an airtight container for up to 1 week. Before
using, whisk to reincorporate the cornstarch.
INGREDIENT TIP: To grate fresh ginger, peel it with a vegetable peeler and use a rasp-style grater.

Total Calories: 21; Total Fat: 1g; Saturated Fat: <1g; Cholesterol: 0mg; Sodium: 145mg; Potassium: 41 mg;
Total Carbohydrate: 2g; Fiber: <1g; Sugars: <1g; Protein: <1g
Pesto Sauce
MAKES ABOUT ¾ CUP PREP TIME: 5 MINUTES

Serve this zippy sauce on pasta or to top fish, meat, or poultry. You can change the
herbs and use the same basic portions to create variations. For example, make a lemon
arugula pesto by using ¼ cup arugula and the zest of 1 lemon.
¼ cup fresh basil leaves

¼ cup grated Parmesan cheese
¼ cup walnuts
In a food processor, combine the basil, Parmesan, olive oil, red pepper flakes, garlic, and
walnuts. Process until smooth. Keep refrigerated in an airtight container. This is best eaten
the first day or two after making.
VARIATION TIP: Replace the walnuts with pecans, pine nuts, or almonds. The flavor will change
slightly, but it’s still delicious.
PER SERVING (ABOUT 3 TABLESPOONS)

MAKES ABOUT 1 CUP PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES
DIABETES FRIENDLY • GLUTEN FREE • VEGAN

Marinara is a basic, fresh-tasting tomato sauce. It’s delicious on whole-wheat pasta and
is good with any type of meat. This low-sodium version is easy and quick to make.

1 shallot, minced, or about ¼ cup minced red onion
6 garlic cloves, minced (see ingredient tip)
1 (15.5-ounce) can no-salt-added crushed tomatoes, undrained
1 tablespoon dried Italian seasoning
⅛ teaspoon red pepper flakes
¼ cup chopped fresh basil, or fresh Italian parsley
1. In a medium pot over medium-high heat, heat the olive oil until it shimmers.
2. Add the shallot. Cook for about 5 minutes, stirring occasionally, until soft.
4. Stir in the tomatoes, Italian seasoning, red pepper flakes, and salt. Bring to a simmer.
Cook for 7 minutes, stirring occasionally.
5. Stir in the basil.
6. Refrigerate leftovers in an airtight container for up to 5 days, or freeze for up to 6 months.
INGREDIENT TIP: One of the easiest ways to peel and mince a lot of garlic is to put the unpeeled
pieces, one at a time, into a garlic press and press them into a bowl. Remove the peels from the press
between garlic cloves.
PER SERVING (ABOUT ½ CUP)

MEASUREMENT CONVERSIONS
VOLUME EQUIVALENTS (LIQUID)

US STANDARD US STANDARD (OUNCES) METRIC (APPROXIMATE)
2 tablespoons 1 fl. oz. 30 mL
¼ cup 2 fl. oz. 60 mL
½ cup 4 fl. oz. 120 mL
1 cup 8 fl. oz. 240 mL
1½ cups 12 fl. oz. 355 mL
2 cups or 1 pint 16 fl. oz. 475 mL
4 cups or 1 quart 32 fl. oz. 1L
1 gallon 128 fl. oz. 4L
VOLUME EQUIVALENTS (DRY)
US STANDARD METRIC (APPROXIMATE)
⅛ teaspoon 0.5 mL
¼ teaspoon 1 mL
½ teaspoon 2 mL
¾ teaspoon 4 mL
1 teaspoon 5 mL
1 tablespoon 15 mL
¼ cup 59 mL
⅓ cup 79 mL
½ cup 118 mL
⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
2 cups or 1 pint 475 mL
3 cups 700 mL
4 cups or 1 quart 1L
OVEN TEMPERATURES
FAHRENHEIT CELSIUS (APPROXIMATE)
250°F 120°C
300°F 150°C
325°F 165°C
350°F 180°C
375°F 190°C
400°F 200°C
425°F 220°C
450°F 230°C
WEIGHT EQUIVALENTS
US STANDARD METRIC (APPROXIMATE)
½ ounce 15 g
1 ounce 30 g
2 ounces 60 g
4 ounces 115 g
8 ounces 225 g
12 ounces 340 g
16 ounces or 1 pound 455 g
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RESOURCES
APP
National Kidney Foundation, Gout Central: Kidney.org/apps/patients/gout-central
WEBSITES
Academy of Nutrition and Dietetics: EatRight.org
American College of Rheumatology: Rheumatology.org
Anti-Inflammatory Diet: DrWeil.com/diet-nutrition/anti-inflammatory-diet-
pyramid/dr-weils-anti-inflammatory-food-pyramid
Arthritis Foundation: Arthritis.org
DASH Diet: NHLBI.NIH.gov/health-topics/dash-eating-plan
MedlinePlus. “Vitamin C.” MedlinePlus.gov/ency/article/002404.htm
National Institutes of Health: LiverTox.NIH.gov/Colchicine.htm
National Kidney Foundation: Kidney.org/atoz/content/gout/patient-facts
United States Food and Drug Administration: FDA.gov
USDA National Nutrient Database: NDB.NAL.USDA.gov/ndb
WebMd: WebMd.com
ACKNOWLEDGMENTS
I would like to thank Callisto Media for extending the opportunity to fulfill my personal
aspiration to write a book. Profound thanks to the entire Callisto team with a special shout
out to Vanessa Putt for finding me! My deepest praise and thanks to my editor, Salwa
Jabado, for calmly mentoring me through unchartered waters with great patience and an
endless stream of support and guidance.
With sincere appreciation, I would also like to acknowledge two exceptional dietitians—
Kate Scarlata, RDN, and Melissa Herrmann Dierks, RDN. Their generous nature and
ongoing support have afforded me professional growth opportunities for which I am most
grateful. They are esteemed colleagues as well as cherished friends.
And lastly, my heartfelt expression of love and deep gratitude for my other half, David
Walko. His essence is filled with boundless generosity, kindheartedness, dependability,
integrity, and selflessness that lights my way. He’s the analytical, practical Virgo who
balances my creative, unconventional Aquarian spirit. While we may defy astrological
compatibility tables, we grow together as we learn from one another, each and every day.
ABOUT THE AUTHOR
Sophia Kamveris, MS, RD, LDN, is a Boston-based registered dietitian and licensed
nutritionist with a diverse, 35-year career in the health care field. Having held a series of
clinical and management positions with Marriott International, she ultimately found her
passion for teaching while working with the U.S. Air Force. As an integrated medical team
member, she prescribed dietary and lifestyle recommendations for military personnel to
ensure their optimal health was achieved and performance directives were met.
Today, Sophia maintains a private practice and provides individualized nutrition
consultations. She specializes in diabetes, cardiovascular disease, and obesity/weight
management, and also administers counsel on women’s health, digestive disorders, and
general health and wellness interests.
Sophia can be reached on her website at EatRightBoston.com.

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Copyright © 2019 by Rockridge Press, Emeryville, California.

Interior and Cover Designer: Liz Cosgrove

ISBN: Print 978-1-64152-198-7

PART ONE: THE GOUT DIET AND MEAL PLAN

PART TWO: THE RECIPES

5. Soups, Salads, and Sandwiches

8. Beef, Pork, and Lamb

9. Fish and Seafood

11. Staples, Dressings, and Condiments

—Arun Mukherjee, MD, MRCP, FACP

The Gout Diet and Meal Plan

Testing Uric Acid Levels

THE STAGES OF GOUT

STAGE 1: ASYMPTOMATIC HYPERURICEMIA

STAGE 2: ACUTE GOUTY ARTHRITIS

STAGE 3: INTERCRITICAL GOUT

Dealing with Gout Flares

STAGE 4: TOPHACEOUS GOUT

YOUR MEDICAL TEAM

Primary Care Physician

Questions to Ask Your Doctor

MEDICATION TO TREAT GOUT

GOUT AND COMORBID DISEASES

GOUT AND CHRONIC KIDNEY DISEASE

GOUT AND CARDIOVASCULAR DISEASE

GOUT AND DIABETES

GOUT AND JOINTS

Gout and Nutrition

NUTRITION AND TREATMENT OPTIONS

THE MOST RELIABLE NUTRITION RECOMMENDATIONS ARE BASED ON SCIENCE

Why Is a Gout Diet So Hard to Manage?

FOOD: THE GOOD AND THE BAD

AVOID LIMIT ENCOURAGE

Sodium for Heart and Kidney Health

Fat for Heart Health and Anti-inflammatory Benefits

Sugar for Weight, Blood Sugar, and Uric Acid Control

Balance for Weight Management

THE TRIGGER-FREE KITCHEN

The Meal Plan

WEEK 1 MEAL PLAN

BREAKFAST LUNCH DINNER SNACKS AND DESSERT

WEEK 1 SHOPPING LIST

WEEK 2 MEAL PLAN

BREAKFAST LUNCH DINNER SNACKS AND DESSERT

WEEK 3 MEAL PLAN

BREAKFAST LUNCH DINNER SNACKS AND DESSERT

WEEK 3 SHOPPING LIST

Eggs and Dairy

WEEK 4 MEAL PLAN

BREAKFAST LUNCH DINNER SNACKS AND DESSERT

BEYOND THE 4 WEEKS

HOLIDAYS, BIRTHDAYS, AND SOCIAL EVENTS

Strategies for Dining Out

Asian No fried foods or spareribs Steamed entrées, vegetables, tofu

Italian Alfredo, Bolognese, or Marinara (can be high in sodium, so watch

Mexican Sour cream Baked, broiled, grilled, or steamed chicken or

Mediterranean Spinach-filled phyllo pastries, Grilled, sautéed, or broiled fish or chicken

Juicy Cherry Smoothie

DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY • VEGAN OPTION • VEGETARIAN