COOKING MADE EASY

RECIPE BOOK FOR

DIABETICS
Easy and nutritious meals for everyone
days
FOR DIABETES AND HEALTH
 INDEX
Introduction____________________________________________________
1. p. 3
RECIPE BOOK FOR DIABETICS 1
INDEX 2
INTRODUCTION 3
BREAKFASTS 5
Preparation: 8
To drink with your breakfasts you can use: 9
Tips for preparing breakfasts for diabetics: 9
Remember to follow the rules of nutrition for diabetics: 9
LUNCHES 10
Ingredients: 11
Preparation: 11
Ingredients: 13
Preparation: 15
SNACKS 16
2. CARROTS 16
DINNERS 18
SAMPLE DIET PLAN Nª4 23
FINAL RECOMMENDATIONS 24
2.
INTRODUCTION
Diabetes is a relatively common disease that affects millions of people around the
world. A person is said to be diabetic if their ability to create and/or respond to
insulin is affected. This means that the body cannot process food for energy in the
normal way it should. Lack of insulin in the body or misuse of insulin causes high
glucose levels and abnormal carbohydrate metabolism. This is why diabetes is a
condition that will force us to meet strict dietary requirements and it is essential to
have specific recipes for it.

The purpose of this e-book is to provide all people with diabetes with a nutritional
guide for their body's needs. Due to this, this recipe book serves the function of
serving as a basis and/or model for healthy eating in diabetes and is subject to
changes and modifications according to needs. We must be very careful to respect
the diet that is needed because if we do not do so our health may be in danger.

Sure, having diabetes can limit some of the foods we would like to eat, but with the
right diabetic recipes we can still enjoy good meals. To be absolutely sure what to
eat and what not to eat, we recommend consulting with your doctor, registered
dietician or nutritionist about how to incorporate these recipes and other foods into
your daily eating plan. Keep in mind that while many diabetic recipes are fairly
simple and quick to make, some may be more complex and take longer. It's
important to gather the right supplies when planning your recipes.

If you have diabetes and don't want to give up your favorite foods, try trying a safe
recipe for diabetics, such as diabetic cake recipes, diabetic cookie recipes, among
others.

For some people, carbohydrates from fiber sources may have a more blunted effect
on their blood glucose levels. Your healthcare provider will be the best person to tell
you whether or not you need to adjust your insulin-to-carbohydrate ratio if much of
the carbs you're eating are fiber.

In particular, foods such as potatoes, corn, refined white flour products (pastas,
noodles, pastries, cakes) should be reduced or completely avoided in diabetic
recipes. Additionally, certain types of fats are particularly harmful to your health,
including hydrogenated oils or fats (trans fats) which have actually been associated
with the development of diabetes. Animal fats such as butter, full-fat cheeses and
other dairy products should be reduced and low-fat or fat-free products should be
used instead.
BREAKFASTS
SAMPLE DIET PLAN Nª1

NOTE: Breakfast is an essential meal if you want to keep your blood glucose levels under
control

•
1 egg white omelette
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• 1 slice of whole wheat bread
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*Subject to changes and

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5
 SAMPLE DIET PLAN Nª3

NOTE: A breakfast rich in nutrients helps us increase concentration, productivity and

increases memory.

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*Subject to changes and

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6
 SAMPLE DIET PLAN Nª3

NOTE: People who eat breakfast regularly have other healthy habits, such as greater
consumption of fruits and vegetables, and greater physical activity.

•
1 boiled egg

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• 1 slice of white bread

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*Subject to changes and

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7
SAMPLE DIET PLAN Nª4

Waffles with red berries

Ingredients: Preparation:
✓ Mix the egg, salt and milk with the
✓A cup of flour flour while putting the olive oil in a
comprehensive pan.
✓A pinch of salt ✓ After incorporating this mixture
✓A egg white and as soon as it is golden brown
✓A cup of milk on one side, you turn it until the
skimmed other side is golden brown.
✓ Olive oil and red fruits ✓ On the other hand, put chopped
strawberries in a syrup made of
water with a little Stevia.
✓ Dip the waffles in this syrup and
accompany them with low-fat
yogurt.
- You can also consume the waffles
without the syrup and just put the
pieces of fruit on top.

8
To drink with your breakfasts you can use:

✓ Skim milk or yogurt (low fat)

✓ Fruit shake. Mix a cup of low-fat milk or yogurt with half a cup of fruits
(such as bananas, strawberries or blueberries), add a tablespoon of wheat
germ, a teaspoon of fresh fruits and ice. Blend in a blender and that's it!

✓ Mint tea, green tea, black tea or whatever tea you like

Tips for preparing breakfasts for diabetics:

✓ Control the size of the portions of food you serve on the plate. This will
help you avoid overeating!

✓ If you consume dairy products, make sure they are low in fat.
✓ Avoid sugary coffee.
✓ Choose lean meats, such as beef or turkey bacon.
✓ Cook with less fat, using nonstick pans or cooking spray.
✓ Replace butter with healthier options such as olive oil, coconut oil, among
others.

Remember to follow the rules of nutrition for diabetics:

✓ This means eating more grains, beans, and starchy vegetables, balancing
your consumption of meats, fruits, non-starchy vegetables, milk, and dairy
products, and avoiding fats, sugary foods, and alcohol.

✓ If you have any questions, consult a nutritionist.

9
LUNCHES
SAMPLE DIET PLAN Nª1

NOTE: If the person does not know what their recommended caloric intake is (1,500,
1,800, 2,000 or 2,500 calories), they should consult their doctor to guide them between the
different menus we offer.

(i.p.
Mozzarella and kiwi salad (or your
favorite fruit) with the additions of your
choice

• Chicken breast sautéed in

vegetables

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• Portion of brown rice

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5 hrs -

*Subject to changes and

modifications

1
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SAMPLE DIET PLAN Nª4

Zucchini with Cheese

Ingredients: Preparation:
✓ In a frying pan with a little oil,
✓ 1 Zucchini. sauté the julienned onion. When
✓ 2 eggs. it is transparent, add the sliced
✓ 2 cheese slices. zucchini.
✓ 1 onion.
✓ Sea salt. ✓ Add the sliced cheese slices and
✓ 1 Teaspoon of Oil stir well.
olive
✓ Add the eggs, a little salt and stir
everything well until the egg is
set.

✓ Ready. Serve hot!

* Reference images, they are not the final result

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 SAMPLE DIET PLAN Nª4

*Subject to changes and modifications

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 SAMPLE DIET PLAN Nª4

Starter Recipe: Vegetable

Soup with Oat Bran

Ingredients: Preparation:
✓ Celery: 2 stalks chopped
- Place all the ingredients in a pot
✓ Onion: ½ unit
with water, at the end add the
✓ Garlic: 1 clove chard and cabbage.
✓ Chard: 3 leaves - Cook until the ingredients soften
✓ Chinese cabbage: ½ cup - Seconds before the end of
✓ Leek: 1 stem cooking, add the oat bran.
✓ Pumpkin: 2 slices - Add the tablespoon of oil to the
✓ Olive oil: 1 teaspoon served plate.
✓ Seasonings: oregano sprigs,
parsley, rosemary
✓ Oat bran: 1 tablespoon

*Reference images, they are not the final result

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 Main Course Recipe: Broccoli Walnut Salad
and soy

Ingredients: Preparation:
✓ Broccoli: 150 gr ✓ Trim only the broccoli florets
✓ Walnuts: 3 units ground
thick and use it raw

✓ Soybeans: 1 cup ✓ Soak the soy beans overnight,

change the water to eliminate
✓ Olive oil: 1 tablespoon toxins, and boil them.
tureen
✓ Mix all the ingredients, also try
✓ Lemon juice: to taste cutting the dessert inside the salad,
you will see that it is delicious.

*Reference images, they are not the final result

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 Dessert: Fresh and natural papaya

Ingredients: Preparation:
✓ Fresh and natural papaya: 1/2 ✓Cut the papaya in half
Unit
✓Remove the seeds
✓ Wash the papaya
✓ Remove the pulp from around the
skin

✓ Cut it into cubes and enjoy cold.

Recipe source: https://tinyurl.com/y4unpl27

Learn about the DIABETES

TREATMENT that works best,
without prescriptions
medical or medication or insulin. Click here

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 SNACKS
1. POPCORN

Popcorn made with coconut oil is

one of the topsnacks
healthy for diabetics. It is high in
fiber and can be easily prepared in
about 5 minutes on the stove.

2. CARROTS

Simple, easy and basic is

sometimes the best. The
beta-carotene, fiber and
antioxidants present in carrots
will help you level blood
sugar.
blood and they will help you
keep the feeling of
satiety.

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 3. HUMMUS WITH
VEGETABLES
This is another delicious
snack that people with
diabetes can enjoy without
any guilt. Hummus is rich in
fiber and healthy fats as well
as being low in
carbohydrates.

4. NUTS

Nuts such as almonds, cashews

and other dried fruits are an
excellent healthy snack. They are
full of high-quality fats, have
virtually 0 carbohydrates, and
contain plenty of fiber to control
appetite. Take about 15 (a small
handful) and make sure not to
overdo it, because have
many
calories.

5. APPLES AND ORANGES Both contain sugar; However, due to the high
fiber intake, the insulin spike is much less
pronounced.

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DINNERS
SAMPLE DIET PLAN Nª1
Pumpkin cream

Ingredients:

✓ 900g pumpkin
✓ 90g leek
✓ 200g of potato
✓ 1 carrot
✓ 1/2 medium onion Preparation:
✓ 4 tablespoons of oil ✓ Remove the skin from the onion
olive
and cut it into several small pieces.
✓ Half a liter of water Do the same with the carrot.
✓ Nutmeg (to taste)
✓ Remove the green from the leek,
✓ Black pepper
rinse it and cut it into thin slices.
✓ Sea salt
✓ Peel the potato and cut into small
pieces (about 2 cm).

✓ Cut the pumpkin in half. Remove

the skin and seeds (if any).

✓ We cut the piece that we will use in

the cream to the same size as the
potatoes (about 2 cm).

✓ Place the pumpkin in a pot and add

3 of the 4 tablespoons of oil. Heat
over medium heat and then add
all the vegetables and a small

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 spoonful of salt.
✓ Stir for 10 minutes. After 10
minutes, add half a liter of water
and cover. Leave over medium-high
heat until the pumpkin is soft.

✓ When the mixture is ready, transfer

it to a bowl and add half of the broth
(water) in which they have been
cooked. With a blender, puree until
it becomes a very fine cream.

✓ If you like it less thick, add a little

more broth and blend again. Test
for salt and if necessary add a little
more, but not too much.
*Reference images, they are not the final result

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SAMPLE DIET PLAN Nª2

Tuna Burrito

Ingredients: Preparation:
✓ 2 tuna steaks ✓ Cut the tuna into squares
✓ 2 large flour tortillas little ones.
(for burrito) ✓ In a pan with a little
✓ 200ml soy sauce olive oil place the tuna and the
✓ 2 lemons onion.

✓ 1 pinch of sea salt, ✓ Add the seasonings (soy,

pepper and garlic lemons, salt, pepper and garlic
✓ 200g chopped onion powder) and stir until the
✓ 4 tablespoons of oil tuna is cooked and everything is good
olive mixed.
✓ Place the preparation in the
tortillas and roll up.

* Reference images, they are not the final result

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SAMPLE DIET PLAN Nª3

Chicken Meatballs with Spinach

Ingredients:
Preparation:
✓Peel and grate the onion. Cut it off
✓ 500 g chicken meat tip of spinach leaves.
✓ 50 g spinach leaves
Booking.
✓ 3 tablespoons sauce
tomato ✓Sauté the onion in a pan.
✓ 1/2 sweet onion
✓ garlic powder ✓When it starts to take color,
✓ 1 egg add the spinach and garlic in
✓ Bread crumbs dust. Saute just enough to
✓ Oil and salt
to integrate.
✓
Add the tablespoons of tomato sauce
and let it cook. Reserve and let it cool.

✓In a large bowl or deep plate, place the

minced meat. Add a couple of beaten
eggs and some breadcrumbs. Mix well
and leave a few minutes for the dough
to take consistency.

Add the spinach to the dough obtained

✓and mix well until

achieve a homogeneous color.

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1
 ✓ Form the meatballs by taking a
little dough and giving it a
rounded shape with the help of a
little flour. The size to suit each
one.

✓ Place a frying pan on the heat

with plenty of oil and fry the meat
balls, turning them as soon as
they brown.

✓ Take out and let the excess oil

drain on absorbent paper .

*Reference images, they are not the final result

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SAMPLE DIET PLAN Nª4

Tofu with vegetables

Preparation:
Ingredients:
✓ Place the tofu between kitchen paper, so
that it absorbs all the liquid. Peel the onion,
✓ 250 gr. tofu carrot and zucchini. Cut them into pieces
✓ Sesame seeds (to taste) that are neither too small nor too large.

✓ 1 carrot ✓ Wash the peppers and also cut them into

pieces of approximately the same size (If
✓ Soy sauce you want to add other vegetables, to taste,
✓ 1 onion we can also do that).

✓ 1 green pepper ✓In a frying pan add olive oil and put it over
✓ Virgin olive oil medium heat. When it is hot, briefly sauté
the tofu, also cut into pieces and previously
✓ 1/2 red pepper seasoned with salt and pepper. Once the
✓ Sea salt tofu is golden, take it out and set it aside.

✓ 1 zucchini ✓In another pan add the onion, peppers and

carrots, adding a little salt and sauté.
✓ Black pepper
✓After a few minutes, add the zucchini and
finish cooking all the vegetables. Then add
the tofu pieces that you had reserved, add a
little soy sauce, and stir.

✓Decorate with sesame seeds on top and

that's it!

Source: https://www.minutosaludable.com/recetas/5-recetas-de-cenas-para-diabeticos/

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FINAL RECOMMENDATIONS
We hope that you like this recipe book and that you prepare delicious dishes
thanks to it. If you are a diabetic patient and want to take care of your health and
make the right decisions to prolong your life, we urge you to eat healthy and lead
an active life. Remember that the choice is in your hands and the results you are
looking for will be reflected accordingly. Therefore, this recipe book will serve as a
guide to know what foods and recipes you can consume to regulate blood glucose
and feel fuller and healthier.

We want to remind you that all the information contained herein is made at a
general level, this means that the recipes and other foods used to instruct you may
not be appropriate for the health of all diabetic people. Therefore, we recommend
that you consult with a doctor or specialized physician before trying any food you
find here or in any other dietary guide.

Finally, if you are suffering with diabetes, and are prepared to take charge of your
health to completely reverse the disease, now is the time to take back your life
and your freedom. We now share with you for free the information that will
change your life FOREVER. Click the link below.

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You deserve a full life,

away from diabetes.

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