What is Diabetes?
When you eat, your body turns food into sugars, or glucose. At that point, your pancreas is supposed to release insulin.
Insulin serves as a “key” to open your cells, to allow the glucose to enter -- and allow you to use the glucose for energy.
But with diabetes, this system does not work.
Several major things can go wrong – causing the onset of diabetes. Type 1 and type 2 diabetes are the most common forms of the disease, but there are also other kinds, such as gestational diabetes, which occurs during pregnancy, as well as other forms.
Type 1 Diabetes
Type 2 Diabetes
In this lesson, the nutrients, herbs and foods will help both forms of diabetes in controlling blood sugar.
NOTE: Always check with your physician first if you have been diagnosed with diabetes and have been prescribed medications. The nutrients, herbs and foods do not interfere with any forms of diabetic medication, but talk with your healthcare practitioner before beginning any wellness type program.
Nutrients for Diabetes
Magnesium
Magnesium is an important mineral that’s responsible for many tasks within the body. It has a strong influence on blood sugar management, along with a host of enzymatic processes that you need to stay healthy and feel your best. Diets heavy in processed foods, caffeine, animal products, and sugar are all usually deficient in magnesium. Why? Because these diets lack whole, plant-based foods, which are the largest source of magnesium of all foods out there. Magnesium not only helps regulate blood sugar, but can also impact sugar cravings, mood, energy, and even headaches, sleep, and regularity. Some of the most magnesium-rich foods include leafy greens, nuts, seeds, cacao, root vegetables, seaweed, soy and other beans, and some varieties of legumes and grains.
Chromium
This mineral is responsible for healthy insulin production in the body. Chromium helps regulate blood sugar, prevent sugar cravings, and influences how insulin is used in the body overall. Chromium is another mineral often missing in diets rich in processed foods, animal protein, and a high sugar diet. This vital mineral is found abundantly in leafy greens, vegetables such as broccoli and green beans, nuts, seeds, seaweed, nuts, beans, legumes, whole grains (especially oats and barley), brewer’s and nutritional yeast, and once again, cacao. It’s even found in some fruits such as tomatoes and spices like black pepper and cinnamon.
If you are taking chromium as a supplement, try using chromium picolinate as this is the best form to use and a dose of 200mcg twice a day. Do not exceed 600mcg per day.
Chlorophyll
Chlorophyll is a molecule found abundantly in all green plants, and even some seeds such as pumpkin and hemp seeds. Chlorophyll actually influences blood sugar by cleansing the blood and reducing inflammation, but also contains magnesium and blood sugar regulating properties. The deeper the green hue in a food, the more chlorophyll it contains. While you need a variety of plant-based foods in your diet for healthy blood sugar, never forget the power that green foods have on your health. Kale, spinach, spirulina, chard, arugula, broccoli, hemp, avocado, pumpkin seeds, and herbs like parsley and cilantro are all great options. Seaweed such as dulse and algae like chlorella are also great options as well.
Fiber
This one food is a diabetics best friend! It is a vital necessity too! Fiber slows down your blood sugar, enhances regularity, and also prevents heart disease. It helps keep you full, makes it easier to manage your weight, and can also keep your body free from cholesterol and toxic build-up. One reason sugar is so harsh on the body isn’t because it is a carb, but because it’s an empty carb. Sugar has no nutritional value, but whole fruits, vegetables, whole, unprocessed grains, root vegetables, nuts, seeds, beans and legumes all have a large percentage of their carbohydrates that come from fiber. This means they slow down during digestion and absorption, so that you don’t get that sugar rush (an insulin surge) that you do from candy, sweets, and even sugary syrups. Always aim to fill your plate with fiber-rich foods not only to regulate your appetite but also protect your body from disease.
Turmeric
This spice may be a powerful therapeutic intervention for more than just type 2 diabetics. Pre-clinical research now reveals it may have a role in reversing pancreatic damage in insulin-dependent, type 1 diabetics, who are routinely told that their condition cannot be cured. Type 1 diabetics are rarely educated to the fact that the root cause of their disorder can be addressed: namely, that the deficiency and/or dysfunction of the beta cells in the pancreas responsible for producing insulin can be repaired, as well as the autoimmune issues at the heart of the problem.
A remarkable human clinical study published in the journal Diabetes Care, the journal of the American Diabetes Association, revealed that turmeric extract was 100% successful at preventing pre-diabetic patients from becoming diabetic over the course of a 9-month intervention.
It is important for the reader to know that curcumin is not a magic bullet; nor is it the only natural substance studied to have potential beta cell regenerative properties. Indeed, pancreatic regeneration has been induced experimentally for at least 23 different natural substances.
Stimulating beta cell regeneration in Type 1 Diabetics, 10 of which are listed below:
For more information about ‘beta cell regeneration’ go online for more study, it’s a very interesting and very helpful subject, which is too in-depth here to explain.
Ginger
A study published in the journal Complementary and Integrative Medicine, "The effect of ginger (Zingiber officinale) on glycemic markers in patients with type 2 diabetes," confirms that ginger is a serious contender for addressing some of the root causes underlying this devastating condition.
After three months of using ginger root, the research study showed the following:
Ginger helps to kill two birds with one stone, reduce the blood sugar and the cardiovascular disease risk. Only turmeric provides greater benefit, but it doesn’t hurt to eat both.
Cinnamon
This tasty spice has been shown to normalize blood sugar levels in type 2 diabetics by improving the ability to respond to insulin. A meta-analysis of eight clinical studies shows that cinnamon or cinnamon extracts lower fasting blood glucose levels.
Cinnamon works in part by slowing the rate at which the stomach empties after eating. In one study subjects ate about a cup of rice pudding with and without about a teaspoon of cinnamon. Adding the cinnamon slowed the rate the stomach emptied from 37% to 34.5% and significantly slowed the rise in blood sugar levels. Even less than a half of a teaspoon a day reduces blood sugar levels in type 2 diabetics.
Olive Leaf
Many take olive leaf extracts for colds and flu, but there seems to some promise to help those with diabetes.
In a 12 week research study from the University of Auckland, olive leaf extract lowered insulin resistance by an average of 15%. It also increased the productivity of the insulin-producing cells in the pancreas by 28%. They concluded olive leaf was comparable to the drug Metformin.
Berries
Strawberries, bilberries, lingonberries, chokeberries cranberries, and blackberries eaten after a meal have been shown to prevent blood sugar spikes. Berries also provide healthy fiber and cardiovascular benefits. When one is diabetic, one’s cardiovascular risk increases.
Bitter Melon – Bitter melon is a type of cucumber more commonly found in Asia and India and gets its bitter flavor from sterols called triterpenoids. Among the highest concentrations of cucurbitane which slows the rate at which carbs turn to sugar, studies show that bitter melon plays a key role in reversing type II diabetes. You may have to drive the extra mile to find it, however, as it is usually found at Oriental and Indian grocery stores… call first to be sure they have it!
Nutritional Yeast – Nutritional yeast is a deactivated yeast from beet sugarcane or molasses and is washed, dried and packaged for use. It’s nutritional properties include B vitamins, trace minerals and it is a complete protein. A good source of nutrition for vegetarian and vegans, this yeast has a nutty, cheese-like flavor and is popular as a cheese substitute for that reason. Purchase at grocery stores such as Whole Foods, Gelsons, Trader Joes and in health and wellness markets. Still can’t find it? Purchase online!
When you eat, your body turns food into sugars, or glucose. At that point, your pancreas is supposed to release insulin.
Insulin serves as a “key” to open your cells, to allow the glucose to enter -- and allow you to use the glucose for energy.
But with diabetes, this system does not work.
Several major things can go wrong – causing the onset of diabetes. Type 1 and type 2 diabetes are the most common forms of the disease, but there are also other kinds, such as gestational diabetes, which occurs during pregnancy, as well as other forms.
Type 1 Diabetes
- The body’s immune system attacks part of its own pancreas. The immune system mistakenly sees the insulin-producing cells in the pancreas as foreign, and destroys them. This attack is known as "autoimmune" disease.
Type 2 Diabetes
- People with type 2 are able to produce some of their own insulin. Often, it’s not enough. And sometimes, the insulin will try to serve as the “key” to open the body’s cells, to allow the glucose to enter. But the key won’t work. The cells won’t open. This is called insulin resistance.
- Often, type 2 is tied to people who are overweight, with a sedentary lifestyle.
- Treatment focuses on diet and exercise. If blood sugar levels are still high, oral medications are used to help the body use its own insulin more efficiently. In some cases, insulin injections are necessary.
In this lesson, the nutrients, herbs and foods will help both forms of diabetes in controlling blood sugar.
NOTE: Always check with your physician first if you have been diagnosed with diabetes and have been prescribed medications. The nutrients, herbs and foods do not interfere with any forms of diabetic medication, but talk with your healthcare practitioner before beginning any wellness type program.
Nutrients for Diabetes
Magnesium
Magnesium is an important mineral that’s responsible for many tasks within the body. It has a strong influence on blood sugar management, along with a host of enzymatic processes that you need to stay healthy and feel your best. Diets heavy in processed foods, caffeine, animal products, and sugar are all usually deficient in magnesium. Why? Because these diets lack whole, plant-based foods, which are the largest source of magnesium of all foods out there. Magnesium not only helps regulate blood sugar, but can also impact sugar cravings, mood, energy, and even headaches, sleep, and regularity. Some of the most magnesium-rich foods include leafy greens, nuts, seeds, cacao, root vegetables, seaweed, soy and other beans, and some varieties of legumes and grains.
Chromium
This mineral is responsible for healthy insulin production in the body. Chromium helps regulate blood sugar, prevent sugar cravings, and influences how insulin is used in the body overall. Chromium is another mineral often missing in diets rich in processed foods, animal protein, and a high sugar diet. This vital mineral is found abundantly in leafy greens, vegetables such as broccoli and green beans, nuts, seeds, seaweed, nuts, beans, legumes, whole grains (especially oats and barley), brewer’s and nutritional yeast, and once again, cacao. It’s even found in some fruits such as tomatoes and spices like black pepper and cinnamon.
If you are taking chromium as a supplement, try using chromium picolinate as this is the best form to use and a dose of 200mcg twice a day. Do not exceed 600mcg per day.
Chlorophyll
Chlorophyll is a molecule found abundantly in all green plants, and even some seeds such as pumpkin and hemp seeds. Chlorophyll actually influences blood sugar by cleansing the blood and reducing inflammation, but also contains magnesium and blood sugar regulating properties. The deeper the green hue in a food, the more chlorophyll it contains. While you need a variety of plant-based foods in your diet for healthy blood sugar, never forget the power that green foods have on your health. Kale, spinach, spirulina, chard, arugula, broccoli, hemp, avocado, pumpkin seeds, and herbs like parsley and cilantro are all great options. Seaweed such as dulse and algae like chlorella are also great options as well.
Fiber
This one food is a diabetics best friend! It is a vital necessity too! Fiber slows down your blood sugar, enhances regularity, and also prevents heart disease. It helps keep you full, makes it easier to manage your weight, and can also keep your body free from cholesterol and toxic build-up. One reason sugar is so harsh on the body isn’t because it is a carb, but because it’s an empty carb. Sugar has no nutritional value, but whole fruits, vegetables, whole, unprocessed grains, root vegetables, nuts, seeds, beans and legumes all have a large percentage of their carbohydrates that come from fiber. This means they slow down during digestion and absorption, so that you don’t get that sugar rush (an insulin surge) that you do from candy, sweets, and even sugary syrups. Always aim to fill your plate with fiber-rich foods not only to regulate your appetite but also protect your body from disease.
Turmeric
This spice may be a powerful therapeutic intervention for more than just type 2 diabetics. Pre-clinical research now reveals it may have a role in reversing pancreatic damage in insulin-dependent, type 1 diabetics, who are routinely told that their condition cannot be cured. Type 1 diabetics are rarely educated to the fact that the root cause of their disorder can be addressed: namely, that the deficiency and/or dysfunction of the beta cells in the pancreas responsible for producing insulin can be repaired, as well as the autoimmune issues at the heart of the problem.
A remarkable human clinical study published in the journal Diabetes Care, the journal of the American Diabetes Association, revealed that turmeric extract was 100% successful at preventing pre-diabetic patients from becoming diabetic over the course of a 9-month intervention.
It is important for the reader to know that curcumin is not a magic bullet; nor is it the only natural substance studied to have potential beta cell regenerative properties. Indeed, pancreatic regeneration has been induced experimentally for at least 23 different natural substances.
Stimulating beta cell regeneration in Type 1 Diabetics, 10 of which are listed below:
- Arginine: a 2007 study found that the amino acid L-arginine is capable of stimulating the genesis of beta cells in an animal model of alloxan-induced diabetes.
- Avocado: A 2007 study found that avocado seed extract reduced blood sugar in diabetic rats. Researchers observed a restorative and protective effect on pancreatic islet cells in the treated group.
- Berberine (Golden Seal root): A 2009 study found that this plant compound, commonly found in herbs such as barberry and goldenseal, induces beta cell regeneration in diabetic rats, which lends explanation for why it has been used for 1400 years in China to treat diabetes.
- Chard: A 2000 study found that chard extract given to diabetic rats stimulates the recovery of injured beta cells.
- Corn Silk: A 2009 study found that corn silk reduces blood sugar and stimulates beta cell regeneration in type 1 diabetic rats.
- Curcumin (from Turmeric): A 2010 study found that curcumin stimulates beta cell regeneration in type 1 diabetic rats. Additionally, a 2008 study found that curcumin preserves pancreatic islet cell survival and transplantation efficiency.
- Genistein (from red clover): A 2010 study found that genistein induces pancreatic beta-cell proliferation through activation of multiple signaling pathways and prevents insulin-deficient diabetes in mice.
- Honey: A 2010 human study found that long-term consumption of honey might have positive effects on the metabolic derangements of type 1 diabetes, including possible beta cell regeneration as indicating by increases in fasting C-peptide levels. Take note that honey does convert to sugar. Try using Manuka honey instead.
- Nigella Sativa (black seed): A 2003 animal study found that black seed consumption lead to partial regeneration/proliferation of the beta-cells.[11] A 2010 human study also found that the consumption of one gram of black seed a day for up to 12 weeks had a broad range of beneficial effects in diabetics, including increasing beta cell function.
- Stevia: A 2011 human study found that stevia has anti-diabetic properties, including revitalizing damaged beta cells, and compares favorably with the drug glibenclamide but without the adverse effects.
For more information about ‘beta cell regeneration’ go online for more study, it’s a very interesting and very helpful subject, which is too in-depth here to explain.
Ginger
A study published in the journal Complementary and Integrative Medicine, "The effect of ginger (Zingiber officinale) on glycemic markers in patients with type 2 diabetes," confirms that ginger is a serious contender for addressing some of the root causes underlying this devastating condition.
After three months of using ginger root, the research study showed the following:
- Serum glucose dropped significantly
- HbA1c percentage (a marker of glucose/oxidative stress mediated amage to red blood cells) dropped significantly
- Insulin dropped significantly
- Insulin resistance dropped significantly
- High-sensitive CRP (a marker of inflammation) dropped significantly
- Paraoxonase-1 (a marker for reduced oxidative stress) increased significantly
- Total antioxidant capacity (TAC) increased significantly
- Malondialdehyde (MDA) (a biomarker of oxidative stress) dropped significantly
Ginger helps to kill two birds with one stone, reduce the blood sugar and the cardiovascular disease risk. Only turmeric provides greater benefit, but it doesn’t hurt to eat both.
Cinnamon
This tasty spice has been shown to normalize blood sugar levels in type 2 diabetics by improving the ability to respond to insulin. A meta-analysis of eight clinical studies shows that cinnamon or cinnamon extracts lower fasting blood glucose levels.
Cinnamon works in part by slowing the rate at which the stomach empties after eating. In one study subjects ate about a cup of rice pudding with and without about a teaspoon of cinnamon. Adding the cinnamon slowed the rate the stomach emptied from 37% to 34.5% and significantly slowed the rise in blood sugar levels. Even less than a half of a teaspoon a day reduces blood sugar levels in type 2 diabetics.
Olive Leaf
Many take olive leaf extracts for colds and flu, but there seems to some promise to help those with diabetes.
In a 12 week research study from the University of Auckland, olive leaf extract lowered insulin resistance by an average of 15%. It also increased the productivity of the insulin-producing cells in the pancreas by 28%. They concluded olive leaf was comparable to the drug Metformin.
Berries
Strawberries, bilberries, lingonberries, chokeberries cranberries, and blackberries eaten after a meal have been shown to prevent blood sugar spikes. Berries also provide healthy fiber and cardiovascular benefits. When one is diabetic, one’s cardiovascular risk increases.
Bitter Melon – Bitter melon is a type of cucumber more commonly found in Asia and India and gets its bitter flavor from sterols called triterpenoids. Among the highest concentrations of cucurbitane which slows the rate at which carbs turn to sugar, studies show that bitter melon plays a key role in reversing type II diabetes. You may have to drive the extra mile to find it, however, as it is usually found at Oriental and Indian grocery stores… call first to be sure they have it!
Nutritional Yeast – Nutritional yeast is a deactivated yeast from beet sugarcane or molasses and is washed, dried and packaged for use. It’s nutritional properties include B vitamins, trace minerals and it is a complete protein. A good source of nutrition for vegetarian and vegans, this yeast has a nutty, cheese-like flavor and is popular as a cheese substitute for that reason. Purchase at grocery stores such as Whole Foods, Gelsons, Trader Joes and in health and wellness markets. Still can’t find it? Purchase online!
Chef Susan Irby's Healing Recipes for Diabetics (for more recipes click here)
Black Bean Burger
Makes 6
1 tablespoon coconut butter
2 small bitter melon
3 cups black beans, drained and rinsed
1 cup ground cashew cheese (see recipe, below)
2 organic eggs
1 clove garlic, minced
½ medium onion, diced
1 small can tomato paste
Pinch sea salt
2 teaspoons chili powder
2 teaspoons blackened seasoning
½ teaspoon cumin
¼ cup chopped fresh cilantro leaves
1 teaspoon dry mustard
1 tablespoon manuka honey
Preheat oven to 400*F. Prepare baking sheet by lining it with parchment paper or silpat and coat it with the tablespoon of coconut butter. Cut bitter melon in half and spoon out the white flesh part with the seeds. Dice bitter melon flesh, place in a bowl and cover with water; stir in 2 teaspoons of sea salt.
Soak bitter melon for 30 minutes, drain and rinse. In a large bowl, add remaining ingredients and mash together using a potato masher until somewhat smooth and able to form into patties. Form into 6 equal patties and place on the prepared baking sheet. Bake for about 20 minutes.
Serve wrapped in butter lettuce or other leaf lettuce with a homemade sauce such as Roasted Red Pepper Remoulade or Cilantro Pesto.
Nutrition:
Serving size: 1 burger
Calories: 217.3
Fat: 8.6g
Saturated fat: 0.9g
Carbohydrates: 27.9g
Protein: 9.1g
Fiber: 7.5g
Sodium: 662mg
Makes 6
1 tablespoon coconut butter
2 small bitter melon
3 cups black beans, drained and rinsed
1 cup ground cashew cheese (see recipe, below)
2 organic eggs
1 clove garlic, minced
½ medium onion, diced
1 small can tomato paste
Pinch sea salt
2 teaspoons chili powder
2 teaspoons blackened seasoning
½ teaspoon cumin
¼ cup chopped fresh cilantro leaves
1 teaspoon dry mustard
1 tablespoon manuka honey
Preheat oven to 400*F. Prepare baking sheet by lining it with parchment paper or silpat and coat it with the tablespoon of coconut butter. Cut bitter melon in half and spoon out the white flesh part with the seeds. Dice bitter melon flesh, place in a bowl and cover with water; stir in 2 teaspoons of sea salt.
Soak bitter melon for 30 minutes, drain and rinse. In a large bowl, add remaining ingredients and mash together using a potato masher until somewhat smooth and able to form into patties. Form into 6 equal patties and place on the prepared baking sheet. Bake for about 20 minutes.
Serve wrapped in butter lettuce or other leaf lettuce with a homemade sauce such as Roasted Red Pepper Remoulade or Cilantro Pesto.
Nutrition:
Serving size: 1 burger
Calories: 217.3
Fat: 8.6g
Saturated fat: 0.9g
Carbohydrates: 27.9g
Protein: 9.1g
Fiber: 7.5g
Sodium: 662mg
Cashew Cheese
Makes 2 cups
1 ½ cups raw cashews, soaked in water for 5 hours or overnight
1 tablespoon lemon juice
1 ½ tablespoons unsweetened coconut milk
1 tablespoon water
¼ teaspoon white pepper
1/8 teaspoon cumin
Drain cashews and puree with lemon, coconut milk, water, pepper, and cumin. If needed, add a small pinch of sea salt but be careful not to over salt. Puree until mixture begins to hold together, scraping down sides, when needed.
Nutrition:
Serving size: 2 tablespoons
Calories: 99
Fat: 8.0g
Saturated fat: 1.6g
Carbohydrates: 5.7g
Sugars: 0.9g
Protein: 2.6g
Fiber: 0.5g
Sodium: 120mg
Makes 2 cups
1 ½ cups raw cashews, soaked in water for 5 hours or overnight
1 tablespoon lemon juice
1 ½ tablespoons unsweetened coconut milk
1 tablespoon water
¼ teaspoon white pepper
1/8 teaspoon cumin
Drain cashews and puree with lemon, coconut milk, water, pepper, and cumin. If needed, add a small pinch of sea salt but be careful not to over salt. Puree until mixture begins to hold together, scraping down sides, when needed.
Nutrition:
Serving size: 2 tablespoons
Calories: 99
Fat: 8.0g
Saturated fat: 1.6g
Carbohydrates: 5.7g
Sugars: 0.9g
Protein: 2.6g
Fiber: 0.5g
Sodium: 120mg
Zucchini Noodles with Walnut Pesto
Makes enough for 2 servings
1 cup raw walnuts
¼ cup walnut oil
½ tablespoon nutritional yeast
½ cup sun-dried tomatoes
1/8 teaspoon black pepper
4 whole zucchini
Toss the walnuts with 4 teaspoons of the walnut oil and toast in a skillet on the stove top over medium heat for about 3 minutes or until just fragrant. Puree all ingredients EXCEPT the zucchini. Make zucchini noodles using a vegetable peeler or spiral vegetable cutter. Toss the zucchini with the pesto and serve.
Or, quickly blanch the zucchini noodles in a pot of boiling salted water for about 30 seconds. Drain WELL. Toss with the pesto and serve.
Nutrition:
Serving size: recipe serves 4; one serving
Calories: 341
Fat: 31.5g
Saturated fat: 2.9g
Cholesterol: 0mg
Potassium: 760mg
Sodium: 22mg
Carbohydrates: 11.1g
Sugars: 4.3g
Fiber: 4.9g
Protein: 10.7g
Makes enough for 2 servings
1 cup raw walnuts
¼ cup walnut oil
½ tablespoon nutritional yeast
½ cup sun-dried tomatoes
1/8 teaspoon black pepper
4 whole zucchini
Toss the walnuts with 4 teaspoons of the walnut oil and toast in a skillet on the stove top over medium heat for about 3 minutes or until just fragrant. Puree all ingredients EXCEPT the zucchini. Make zucchini noodles using a vegetable peeler or spiral vegetable cutter. Toss the zucchini with the pesto and serve.
Or, quickly blanch the zucchini noodles in a pot of boiling salted water for about 30 seconds. Drain WELL. Toss with the pesto and serve.
Nutrition:
Serving size: recipe serves 4; one serving
Calories: 341
Fat: 31.5g
Saturated fat: 2.9g
Cholesterol: 0mg
Potassium: 760mg
Sodium: 22mg
Carbohydrates: 11.1g
Sugars: 4.3g
Fiber: 4.9g
Protein: 10.7g
Spicy Pumpkin Seed Crackers
Makes 15 crackers
1 cup pumpkin seeds
2 ½ cups flax seeds
1 teaspoon sea salt
6 ½ tablespoons tomato paste
1 teaspoon chili powder
2 pinches turmeric
Preheat oven to 200*. Pulse pumpkin seeds to powder form using a food processor. Mix the “powder” seeds with remaining ingredients and place the mixture between 2 sheets of parchment paper and using a rolling pin, roll out until “cracker” thin. roll out onto a parchment paper lined baking sheet.
Bake for about 45 minutes. Remove from oven and allow to cool. Break crackers or use a knife to cut to form more perfectly shaped rectangular crackers. Dip in hummus recipe, below.
Nutrition:
Serving size: 3 crackers
Calories: 387
Fat: 25.4g
Saturated fat: 4g
Cholesterol: 0mg
Sodium: 351mg
Potassium: 751mg
Carbohydrates: 21g
Fiber: 14.5g
Sugars:3g
Protein: 15.1g
Makes 15 crackers
1 cup pumpkin seeds
2 ½ cups flax seeds
1 teaspoon sea salt
6 ½ tablespoons tomato paste
1 teaspoon chili powder
2 pinches turmeric
Preheat oven to 200*. Pulse pumpkin seeds to powder form using a food processor. Mix the “powder” seeds with remaining ingredients and place the mixture between 2 sheets of parchment paper and using a rolling pin, roll out until “cracker” thin. roll out onto a parchment paper lined baking sheet.
Bake for about 45 minutes. Remove from oven and allow to cool. Break crackers or use a knife to cut to form more perfectly shaped rectangular crackers. Dip in hummus recipe, below.
Nutrition:
Serving size: 3 crackers
Calories: 387
Fat: 25.4g
Saturated fat: 4g
Cholesterol: 0mg
Sodium: 351mg
Potassium: 751mg
Carbohydrates: 21g
Fiber: 14.5g
Sugars:3g
Protein: 15.1g
Walnut Hummus
Makes 2 cups
3 inches fresh turmeric root or 2 teaspoons turmeric powder
¼ cup raw walnuts
1 large avocado
½ medium cucumber, skin on
1/3 cup distilled water
1 teaspoon sea salt
½ cup diced red onion
1 tablespoon lemon juice
1 clove
Puree all ingredients in a food processor until smooth. Serve with Pumpkin Seed crackers, recipe above.
Nutrition:
Serving size: 3 tablespoons
Calories: 111
Fat: 9.7g
Saturated fat: 1.6g
Cholesterol: 0mg
Sodium: 316mg
Potassium: 262mg
Carbohydrates: 5.7g
Fiber: 3.1g
Sugars: 1.1g
Protein: 2.2g
Makes 2 cups
3 inches fresh turmeric root or 2 teaspoons turmeric powder
¼ cup raw walnuts
1 large avocado
½ medium cucumber, skin on
1/3 cup distilled water
1 teaspoon sea salt
½ cup diced red onion
1 tablespoon lemon juice
1 clove
Puree all ingredients in a food processor until smooth. Serve with Pumpkin Seed crackers, recipe above.
Nutrition:
Serving size: 3 tablespoons
Calories: 111
Fat: 9.7g
Saturated fat: 1.6g
Cholesterol: 0mg
Sodium: 316mg
Potassium: 262mg
Carbohydrates: 5.7g
Fiber: 3.1g
Sugars: 1.1g
Protein: 2.2g
Three Bean Chili
Makes 8 cups
2 -3 cups diced peppers, seeds removed – recommended: 3 to 4 medium jalapeno peppers, 4 to 5 serrano peppers, 1 red bell pepper and 1 yellow bell pepper or 2 anaheim peppers
2 cups diced white onion
5 garlic cloves diced
2 tablespoons grapeseed oil
2 packages chili mix (2 to 3 ounces total)
¼ cup chili powder
1 tablespoon ground cumin
1 28-ounce can diced or crushed tomatoes
1 46-ounce can low-sodium V-8 or similar juice
2 16-ounce cans dark red kidney beans
2 16-ounce cans light red kidney beans
2 16-ounce cans black beans
2 16-ounce cans white northern beans
Sea salt, if needed, a pinch at a time
Black pepper, if needed, a pinch at a time
Saute the peppers, onion, and garlic with the grapeseed oil over medium heat. Stir in the chili mix, chili powder and cumin until well combined. Add tomatoes and ½ the can of V-8 juice and simmer about 30 minutes. Add remaining juice and beans, with juices, and simmer an additional 30 minutes or until desired texture and consistency is met. Add water in ½ cup increments, if needed for desired consistency, but be careful not to make too watery. Taste and then season lightly with sea salt and pepper, if needed.
Nutrition:
Serving size: 1 cup
Calories: 319
Fat: 4.6g
Saturated fat: 0.5g
Cholesterol: 0mg
Sodium: 1082mg
Potassium: 915mg
Carbohydrates: 57.7g
Fiber: 17.7g
Sugars: 17.6g
Protein: 16g
Makes 8 cups
2 -3 cups diced peppers, seeds removed – recommended: 3 to 4 medium jalapeno peppers, 4 to 5 serrano peppers, 1 red bell pepper and 1 yellow bell pepper or 2 anaheim peppers
2 cups diced white onion
5 garlic cloves diced
2 tablespoons grapeseed oil
2 packages chili mix (2 to 3 ounces total)
¼ cup chili powder
1 tablespoon ground cumin
1 28-ounce can diced or crushed tomatoes
1 46-ounce can low-sodium V-8 or similar juice
2 16-ounce cans dark red kidney beans
2 16-ounce cans light red kidney beans
2 16-ounce cans black beans
2 16-ounce cans white northern beans
Sea salt, if needed, a pinch at a time
Black pepper, if needed, a pinch at a time
Saute the peppers, onion, and garlic with the grapeseed oil over medium heat. Stir in the chili mix, chili powder and cumin until well combined. Add tomatoes and ½ the can of V-8 juice and simmer about 30 minutes. Add remaining juice and beans, with juices, and simmer an additional 30 minutes or until desired texture and consistency is met. Add water in ½ cup increments, if needed for desired consistency, but be careful not to make too watery. Taste and then season lightly with sea salt and pepper, if needed.
Nutrition:
Serving size: 1 cup
Calories: 319
Fat: 4.6g
Saturated fat: 0.5g
Cholesterol: 0mg
Sodium: 1082mg
Potassium: 915mg
Carbohydrates: 57.7g
Fiber: 17.7g
Sugars: 17.6g
Protein: 16g
Spicy Chard with Lentils
Serves 4
1 cup brown lentils, washed
3 to 4 cups water
6 cloves garlic, peeled, smashed, divided
Pinch or two of sea salt
2 tablespoons grapeseed oil
7 whole cloves
3 medium jalapeno peppers, seeded and diced
1 small shallot, thinly sliced
1 large ripe beefsteak tomato, diced
1 pound swiss chard, chopped
¼ teaspoon garam masala
Pinch turmeric
4 lemon wedges
Combine lentils and water with 4 of the garlic cloves and a pinch of salt in a heavy 3 quart stockpot. Bring to a boil, reduce heat to medium-low and cook for 30 to 35 minutes, or until the lentils are just soft but not mushy. (Add water, if needed, during cooking process to prevent drying.)
While lentils are cooking, chop remaining garlic, heat grapeseed oil in a sautee pan over medium-high heat. Add the cloves. When they start to swell and pop, add remaining garlic and jalapeno. Cook, stirring frequently, until garlic is fragrant, about 1 minute. Add shallot and cook about 5 minutes. Discard the cloves.
Add the chard in batches while folding it in to the garlic mixture. Stir in the cooked lentils, garam masala and turmeric, and cook for an additional 2 to 3 minutes. Taste for spices and serve with a lemon wedge, if desired.
Nutrition:
Serving size: 1 cup
Calories: 256
Fat: 7.9g
Saturated fat: 0.7g
Cholesterol: 0mg
Sodium: 551mg
Potassium: 610mg
Carbohydrates: 33.9g
Fiber: 7.7g
Sugars: 3g
Protein: 14g
Serves 4
1 cup brown lentils, washed
3 to 4 cups water
6 cloves garlic, peeled, smashed, divided
Pinch or two of sea salt
2 tablespoons grapeseed oil
7 whole cloves
3 medium jalapeno peppers, seeded and diced
1 small shallot, thinly sliced
1 large ripe beefsteak tomato, diced
1 pound swiss chard, chopped
¼ teaspoon garam masala
Pinch turmeric
4 lemon wedges
Combine lentils and water with 4 of the garlic cloves and a pinch of salt in a heavy 3 quart stockpot. Bring to a boil, reduce heat to medium-low and cook for 30 to 35 minutes, or until the lentils are just soft but not mushy. (Add water, if needed, during cooking process to prevent drying.)
While lentils are cooking, chop remaining garlic, heat grapeseed oil in a sautee pan over medium-high heat. Add the cloves. When they start to swell and pop, add remaining garlic and jalapeno. Cook, stirring frequently, until garlic is fragrant, about 1 minute. Add shallot and cook about 5 minutes. Discard the cloves.
Add the chard in batches while folding it in to the garlic mixture. Stir in the cooked lentils, garam masala and turmeric, and cook for an additional 2 to 3 minutes. Taste for spices and serve with a lemon wedge, if desired.
Nutrition:
Serving size: 1 cup
Calories: 256
Fat: 7.9g
Saturated fat: 0.7g
Cholesterol: 0mg
Sodium: 551mg
Potassium: 610mg
Carbohydrates: 33.9g
Fiber: 7.7g
Sugars: 3g
Protein: 14g