The Everything Easy Pre-Diabetes Cookbook: 200 Healthy Recipes to Help Reverse and Manage Pre-Diabetes

by Lauren Harris-Pincus

Overview

Control pre-diabetes with these 200 easy-to-follow, nutritious recipes that take 30 minutes or less and leave you feeling full, satisfied, and one step closer to a healthier life.

A pre-diabetes diagnosis can be concerning, but taking action and incorporating a better diet and more activity at an early stage can help you avoid type-2 diabetes altogether. And The Everything Pre-Diabetes Cookbook is here to help on your health journey.

This cookbook includes 200 healthy and easy recipes that will help you manage your pre-diabetes. You will enjoy meals like a savory stir fry, chili, pasta, and even sweet baked goods like doughnuts, all while creating positive change and improving your health. In 30 minutes or less you can devour these easy-to-make recipes that you’re sure to enjoy. The first step toward a healthier life starts right here!

Product Details

ISBN-13:	9781507216552
Publisher:	Adams Media
Publication date:	10/19/2021
Series:	Everything� Series
Pages:	272
Sales rank:	55,262
Product dimensions:	8.00(w) x 9.00(h) x 0.70(d)

About the Author

Lauren Harris-Pincus, MS, RDN, is a nutrition communications specialist, speaker, spokesperson, and Registered Dietitian in private practice. She is the founder and owner of Nutrition Starring YOU, LLC based in New Jersey where she specializes in weight management and prediabetes. Lauren has been featured over 700 hundred times in major publications, radio, and podcasts. She is also a contributor to Today’s Dietitian Magazine and Food and Nutrition Magazine, and author of The Protein-Packed Breakfast Club.

Table of Contents

Introduction 11

Chapter 1 Managing and Reversing Pre-Diabetes 13

What Is Pre-Diabetes? 14

Your Action Plan for Pre-Diabetes 15

Balance and Moderation Are Key 19

About Fiber and Whole Grains 22

Learn How to Read Food Labels 24

Grocery Lists and Your Kitchen Makeover 25

Recipe Adjustments for Your New Cooking Style 27

Chapter 2 Breakfast and Brunch 29

Peanut Chip Breakfast Cookie Dough 30

Berry Vanilla Protein-Packed Cereal Bowl 31

Protein-Packed Oatmeal 32

Apple Pie Breakfast Tacos 33

Quinoa Berry Bowl 34

Blackberry Ricotta Breakfast Sorghum 36

Strawberry Vanilla Protein French Toast 37

Pumpkin Pie Smoothie 38

Cranberry Orange Protein Baked Oatmeal 39

Wild Blueberry Peanutty Protein Smoothie 41

Tomato and Feta Omelet 42

Cheesy Flax Muffins 43

Peanut Butter Banana Chia Pudding 44

Blueberry Protein Pancakes 45

Pumpkin Chip Protein Mug Cake 46

Banana Flax Muffin in a Mug 47

Avocado Toast with Turkey Bacon and Tomatoes 48

Peanut Butter Banana Protein Baked Oatmeal 50

Fruity Egg Wraps 51

Smoked Salmon Wrap 52

Chocolate-Pomegranate Overnight Oats 53

Asparagus and Artichoke Omelet Cups 54

High-Fiber Cereal-Crusted French Toast 55

Berry Fruit Tart 57

Tomato and Basil Egg Cups 58

Chocolate-Strawberry Protein Flatbread 59

Oat Crepes 60

Lemon Tofu Crème 61

Zucchini Home Fries 62

Scrambled Tofu with Mushrooms, Peppers, and Tomatoes 63

Cranberry Compote over Whole-Grain Waffles 64

Asparagus, Swiss, and Ricotta Frittata 66

Carrot Cake Overnight Oats 67

Blueberry Chia Jam 68

Chapter 3 Appetizers and Dips 69

Easy Onion Dip 70

Cilantro Peanut Pesto 70

Fresh Baja Guacamole 71

Artichoke Spread 72

Garlic and Feta Cheese Spread 73

Buffalo Chicken Flatbread 75

Cucumber Slices with Smoked Salmon Cream 76

Spicy Southwest Sardine Bites 77

Avocado, Black Bean, and Tomato Salad 78

Cheesy Dried Plum Flatbread 79

Baked Coconut Shrimp 80

Three-Bean Avocado Salad with Lime Dressing 82

Black Bean Dip 83

Portobello Mexican Pizzas 85

Savory Stuffed Mushrooms 86

Zucchini Sticks 87

Mexican-Style Cucumber Boats 88

Walnut Pesto Sauce 89

Buffalo Shrimp Dip 90

Garlic Lovers Hummus 91

Antipasto Salad 92

Chapter 4 Meat and Poultry 93

Soy and Ginger Flank Steak 94

Chipotle Chicken Wrap 95

Tandoori-Style Chicken 96

Chicken Lo Mein 97

Chicken Piccata 98

Chicken Cacciatore 100

Easy Turkey Bolognese 101

Seared Sirloin Steaks with Garlicky Greens 103

Turkey Meatloaf Muffins 104

Southwest Black Bean Burgers 105

London Broil with Grilled Vegetables 106

Chicken Breasts in Balsamic Vinegar Sauce 107

Ginger and Garlic Pork Stir-Fry 108

One-Pot Herbed Chicken and Brown Rice 110

Hoisin Chicken Lettuce Wraps 111

Tropical Chicken Salad Wrap Sandwiches 113

Grilled Lamb Chops with Garlic, Rosemary, and Thyme 114

Pesto Spaghetti Squash with Chicken, Tomatoes, and Feta 115

Oven-Baked Chicken Tenders 116

Chapter 5 Fish and Seafood 117

Garlic Shrimp with Bok Choy 118

Shrimp Tacos with Creamy Slaw 119

Mediterranean Salmon Salad with Artichokes, White Beans, and Lemon Dressing 120

A-Taste-of-Italy Baked Fish 121

Mussels Fra Diavolo 122

Baked Tuna Cakes 124

Pistachio-Crusted Salmon 125

Cajun Catfish 126

Roasted Salmon with Lemon, Mustard, and Dill 127

Grilled Tilapia with Peach-Mango Salsa 129

Shrimp Creole 130

Honey Dijon Tuna Salad 131

Baked Bread Crumb-Crusted Fish with Lemon 132

Spicy Garlic Shrimp 133

Grilled Chili-Lime Shrimp 134

Balsamic Tuna Grain Salad 136

Chapter 6 Vegetarian Mains and Sides 137

Vegan Lentil Sloppy Joes 138

Tofu Panko Parmesan 139

Caramelized Onions 140

Sautéed Spinach and Garlic 141

Tricolor Pepper Potato Salad 143

Broccoli Rabe with Pine Nuts 144

Cranberry Orange Ginger Relish 145

Cauliflower Latkes 146

Zucchini au Gratin Cups 147

Brussels Sprouts Hash with Caramelized Shallots 148

Roasted Garlic Mashed Potatoes 149

Parmesan-Roasted Campari Tomatoes 150

Spaghetti Squash Hash 152

Roasted Cabbage Steaks 153

Tofu Pesto Shirataki 154

Healthy Onion Rings 155

Cauliflower and Mushroom Taco Filling 156

Peppery Swiss Chard 157

Black Bean Burgers 159

Baked Falafel 160

Mashed Cauliflower 161

Zucchini Cakes 162

Egg Salad Sandwiches with Radish and Cilantro 163

Peanut Butter and Banana "Sushi" 164

Vegan Meat Sauce over Chickpea Pasta 165

Vegetable Tortilla Pizza 166

Diner-Style Home Fries 167

Spicy Chickpea Tacos with Arugula 168

Chapter 7 Soups and Stews 169

Spicy Butternut Squash and Pear Soup 170

Spicy Cauliflower and Mushroom Soup 171

Tuscan Pasta Fagioli 172

Classic Chicken Noodle Soup 173

Chicken Soup with Jalapeño and Lime 174

Garden Tomato Soup 175

Easy Wonton Soup 176

Tofu Soup 178

White Bean and Collard Green Soup 179

Vegetable and Bean Chili Soup 180

Winter White Turkey Chili 181

Manhattan-Style Seafood Stew 182

Quick Minestrone Soup 183

Quick Turkey Taco Soup 185

Low-Cal Garden Soup 186

Chapter 8 Pasta, Rice, and Grains 187

Pesto Shrimp and Vegetables over Linguine 188

Fresh Tomato and Clam Sauce with Whole-Grain Linguine 189

Balsamic Farro with Peppers, Walnuts, and Goat Cheese 190

Herbed Quinoa with Sun-Dried Tomatoes 192

Tomatoes Stuffed with Quinoa Salad 193

Whole-Grain Penne with Lemony Roasted Asparagus 195

Sweet Sorghum Salad with Apples, Pine Nuts, and Raisins 196

Pasta and Sardines with Lemon Pesto 197

Wild Rice Salad with Black Beans, Mango, and Lime 198

Tuna Pasta Salad with Broccoli and Sun-Dried Tomatoes 199

Spicy Thai Peanut Noodles 200

Sesame Shrimp and Asparagus 202

Whole-Wheat Couscous Salad with Citrus and Cilantro 203

Tabouleh Salad 205

Quick and Light Baked Eggplant Parmesan Pasta 206

Chapter 9 Salads, Dressings, and Salsas 207

Beet, Orange, and Goat Cheese Salad with Citrus Vinaigrette 208

Citrus Vinaigrette 209

Bleu Cheese Dressing 209

Spinach Salad with Warm Citrus Vinaigrette 210

Creamy Feta Vinaigrette 211

Fresh Peach-Mango Salsa 211

Peach, Corn, and Black Bean Salsa 212

Greek Yogurt Balsamic Vinaigrette 214

Power Salad 214

Turkey-Avocado BLT Salad 215

Pumpkin Vinaigrette 215

Israeli Salad 216

Sorghum Chicken and Vegetable Lettuce Wraps 217

Cucumbers with Minted Yogurt 217

Spinach Salad with Pomegranate and Walnuts 219

Dijon Vinaigrette 220

Pomegranate Balsamic Vinaigrette 220

Vegan Caesar Salad Dressing 221

Spicy Lime, Cilantro, and Garlic Marinade 221

Simple Autumn Salad 222

Arugula with Pears and Red Wine Vinaigrette 223

Sesame Ginger Vinaigrette 223

Deconstructed Spicy California Roll Salad 224

Strawberry Salsa 225

Homemade High-Fiber Bread Crumbs 226

Chapter 10 Snacks and Desserts 227

Pumpkin Chip Energy Bites 228

Cranberry Banana Whole-Grain Muffins 229

Sugar-Free Chocolate Chip Zucchini Bread Squares 230

Skinny Banana Bread Squares 231

Sugar-Free Black Bean Avocado Brownie Bites 232

Roasted Pears with Dried Plums and Pistachios 233

Chocolate Mousse-Stuffed Strawberries 235

Chocolate-Dipped Fruit 236

Chocolate Haystacks 237

Cranberry Pistachio Granola Bar Squares 238

Chocolate Chip Cookie Dough Dip 240

Chocolate Doughnuts with Vanilla Glaze 241

Roasted Everything Chickpeas 242

Apple Raisin Matzo Kugel 243

Whole-Wheat Strawberry Corn Muffins 244

Perfect Corn Bread 245

Baked Cinnamon Doughnuts 247

Sweet and Spicy Roasted Almonds 248

Frozen Yogurt Bark 249

Homemade Banana "Nice" Cream 249

Pumpkin Chocolate Chip Muffins 250

Amaretto Roasted Peaches 251

Deconstructed Chocolate-Dipped Apple 252

Peanut Butter Blueberry Snack Squares 253

Fig, Ricotta, and Almond Dessert Pizza 254

Oven-Roasted Summer Fruit 256

Brownie Batter Hummus Dio 256

Appendix A Salt-Free Spice Mixes 257

Appendix B Grocery Shopping Pro Tips 259

Appendix C Your 10-Week Plan to Kick Pre-Diabetes 263

Standard US/Metric Measurement Conversions 267

Index 268

Editorial Reviews

Recipes ... the whole family will enjoy.”

—Prevention

"One of the best healthy cookbooks."
—Taste of Home

From the Publisher