November Recipes (Requesting more festive options)

Blackberry-Raspberry Vodka soda (Defer this recipe for spring/summer)

Ingredients

1 cup blackberries, fresh or frozen

1 sprig fresh rosemary, plus more for garnish

¼ cup sugar

½ cup water

1 ½ ounces vodka

½ ounce lime juice, plus lime slice for garnish

Ice cubes
2 ounces seltzer
Set a fine-mesh strainer over a heatproof bowl. Muddle blackberries, rosemary and sugar in a small
saucepan until almost smooth. Add water and bring to a simmer over medium-high heat. Cook,
stirring occasionally, until fragrant and deep purple, about 5 minutes. Strain the mixture into the
bowl, pressing on the solids to extract as much juice as possible. Refrigerate until cool, about 30
minutes.
Combine 1 ounce of the syrup, vodka and lime juice in a glass. Add ice and top with seltzer. Garnish
with more rosemary and a lime slice, if desired.
alcoholic beverages can be had very sparingly and after consultation with a healthcare professional.

Strawberry Basil Lemonade

Ingredients
1 ¼ cups fresh lemon juice (from about 8 lemons), plus lemon slices for garnish

1 cup strawberry

½ cup honey or agave syrup

½ cup packed fresh basil leaves, plus more for garnish

3 cups cold water
Ice cubes
Place lemon juice, honey (or agave), strawberry and basil in a blender and blend until very smooth.
Pass through a strainer into a pitcher or large jar. Add water and chill until ready to serve.

Serve over ice, garnished with lemon slices and basil leaves

Berry Blast smoothie

Ingredients

1½ cup mixed berries

1 cup of unsweetened almond milk

½ cup of spinach

Blend together

Cucumber Mint Cooler

Ingredients
Cucumber
Mint
Sparkling water
Leave to infuse

Iced green tea with lemon

Ingredients
Green tea
Lemon
Ice
Brew green tea, let cool, squeeze of lemon
Serve over ice

Coconut water electrolyte drink

Ingredients
Coconut water
Lime juice
Sea salt
Mix coconut water, a pinch of sea salt and add a splash of lime juice

Include notes on alcoholic beverages that can be had very sparingly and after consultation with a
healthcare professional

Follow up research journals highlighting the importance of each key ingredient

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7849505/ - coconut water
https://pubs.rsc.org/en/content/articlelanding/2019/fo/c9fo01426h/unauth - mixed berries
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10245046/#:~:text=In%20Spinach%20treated
%20group%20(SP,(201.6%20mg%2Fdl - spinach
https://www.medicalnewstoday.com/articles/323695 - almonds
https://www.mdpi.com/2072-6643/13/4/1133 - citrus
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4916550/ - cucumbers

Diabetic Friendly Desserts

Berry Parfait
Ingredients
Fresh berries
Sugar – free yogurt
Granola
Layer fresh berries and yogurt, top with granola

Dark chocolate dipped strawberries

Ingredients
Dark chocolate (70% cocoa)
Strawberries
Dip strawberries in dark chocolate

Baked Apples
Apples
Cinnamon
Nuts
Honey
Core and stuff apples with a mixture of cinnamon, nuts and a touch of honey

Chia seed pudding

Chia seeds
Unsweetened almond milk
Vanilla extract
Sugar substitute
Fresh fruits (optional)
Mix chia seeds with unsweetened almond milk, add a dash of vanilla extract and sugar substitute.
Let it sit overnight and top with fresh fruits.

https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7183 - Chocolate
https://www.medicalnewstoday.com/articles/321882#amount - Apples
https://www.medicalnewstoday.com/articles/323695 - Almonds
https://www.medicalnewstoday.com/articles/317112 - Chia seeds

Entrée Recipes

One pot turkey

Ingredients
1 pound ground turkey
1 medium onion, chopped
1 shallot, finely chopped
3 garlic cloves, minced
1/4 cup tomato paste
1 medium sweet potato, peeled and cubed
1 cup chicken broth
2 teaspoons smoked paprika
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups chopped fresh kale
Dash crushed red pepper flakes
1 medium ripe avocado, peeled and sliced
Minced fresh mint, optional
In a large skillet, cook turkey, onion, shallot and garlic over medium heat until turkey is no longer
pink, and vegetables are tender, 8-10 minutes, breaking up turkey into crumbles; drain. Add tomato
paste; cook and stir 1 minute longer.

Add sweet potato, broth, smoked paprika, salt and pepper. Bring to a boil; reduce heat. Simmer,
covered, until sweet potato is tender, about 10 minutes, stirring occasionally. Add kale and red
pepper flakes; cook and stir until kale is wilted, about 2 minutes. Serve with avocado and, if desired,
mint

4. Turkey Lettuce Wraps:

Ingredients
Ground turkey
Oil
Bell peppers
Carrots
Cucumbers
Garlic powder
Ginger
Soy sauce
Honey
Lettuce
Sauté ground turkey with garlic, ginger, and vegetables, then serve the mixture in lettuce leaves for a
low-carb and delicious wrap.
Step by Step recipe

. Heat a non-stick skillet over medium heat and add a little bit of oil.

2. Add ground turkey to the skillet and cook until it's browned and cooked through.

3. While the turkey is cooking, prepare your desired veggies such as diced bell peppers, shredded
carrots, and sliced cucumbers.

4. Once the turkey is cooked, add your preferred seasonings like garlic powder, ginger, soy sauce,
and a touch of honey for sweetness.

5. Stir in the veggies and cook for a few more minutes until they are slightly tender.

6. Wash and separate lettuce leaves, such as iceberg or butter lettuce, to use as your wraps.

7. Spoon the turkey mixture onto the lettuce leaves and wrap them up like a burrito.

8. Serve with additional soy sauce or a dipping sauce of your choice.

Grilled Lemon Herb Chicken:

Ingredients
Chicken breasts
Lemon juice
Garlic
Herbs
Marinate chicken breasts in a mixture of lemon juice, garlic, and herbs, then grill until cooked
through.

Baked Salmon with Roasted Vegetables

Ingredients
Salmon
Carrots
Sweet potatoes
Onions
Peppers
Herbs
Garlic
Olive oil
Paprika
Season salmon fillets with herbs and garlic. Bake salmon
Add the vegetables to a bowl with the oil, paprika and garlic and mix well. Spread out into a lightly
oiled baking sheet and bake in a preheated oven at 350 Fahrenheit for 35 – 45 minutes, turning
occasionally

https://diabetesjournals.org/care/article/25/4/645/21034/Effect-of-a-Chicken-Based-Diet-on-Renal-
Function - chicken

https://diabetesmealplans.com/10537/why-salmon-and-diabetes-make-the-perfect-match/ -
Salmon